You plan out your training schedule. You put in hours of hard work at the court, field or gym. You put your all into competitions and events. You are an athlete, and strive to succeed. However, one often-overlooked piece of an athlete's regimen is nutrition. If you are not paying attention to your diet and nutrient needs, your body will not respond as well to training and will not perform optimally in events. Eating a healthy lunch is one component of your nutrition, and is essential for energy, recovery, weight control and overall peak function.
Energy
Lunch provides calories for your body to support normal functions and sustain your level of training. Healthy meals can help you train longer, at a higher intensity, and delay fatigue. A healthy lunch contains a balance of the three macronutrients: carbohydrates, fat and protein. Carbohydrates are particularly important to endurance athletes who rely on carbohydrates stored in the muscles for prolonged training sessions. Contrary to popular belief, carbohydrates are also key in fueling workouts for strength and power athletes -- though they are not needed in proportions as high as required for some endurance athletes. Healthy sources of carbohydrates include whole grain pastas, brown rice, fruits and vegetables. A balanced lunch will also include calories from protein and mono and polyunsaturated fats. Protein is important for muscle growth and repair, while fats become a source of fuel in longer duration and low-intensity exercise.
Recovery
A tough morning workout requires you to replenish the nutrients you lost. Your body recovers better when you eat soon after a long workout. Endurance athletes should be sure to eat a meal rich in carbohydrates. The carbohydrates are stored in the muscles as glycogen, which will be used for energy during the next workout. Protein is also important, as it is needed for muscle growth and repair. Endurance and strength and power athletes need protein in their recovery meals. Try to include in your lunch lean sources of protein such as fish, chicken, turkey and beans. In addition, you may be dehydrated after a long workout, so be sure to drink a lot of water with your lunch.
Weight Control
Many athletes are concerned about maintaining a weight that is appropriate for their sport or activity. Eating the proper number of meals and snacks each day can assist in weight control efforts, whether you are trying to lose, maintain, or gain. Athletes looking to increase lean body mass should eat a lunch that has the correct amount of calories and protein for their training regimen. Eating lunch is equally important for those looking to maintain or lose weight, as skipping meals can cause overeating later in the day and cutting workouts short due to feeling lightheaded and sluggish. Your athletic activity, along with the frequency, duration and intensity of your training program, as well as your weight goals will all influence the number of calories you should consume at lunch.
Peak Function
When you eat a healthy lunch, you are supplying your body with a variety of vitamins and minerals. These are needed to support optimal body function. For example, your body needs B vitamins to produce energy from the carbohydrates, fat and protein you consume. Iron is used in red blood cells to help carry oxygen throughout your body, which is essential for aerobic exercise capacity. Calcium is also necessary, as your body utilizes it for muscle contraction and bone health. Balanced meals will help you meet proper levels of these micronutrients.
References
- American Dietetic Association: Eat Right for Sports and Performance
- Colorado State University Extension; Nutrition for the Athlete; J. Anderson, et al.; December 2010
- American Dietetic Association: Eat Right for Resistance Training
- MarathonGuide.com; Nutrition for the Endurance Athlete: The Marathoner's Diet for Optimal Performance; Allegra Burton, RD, MPH
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