Tee Higgins Sports Camp & How to Fuel the Body Like an Athlete
I had the amazing opportunity to be a sponsor at the Flex Works Sports Camp with Mr. Tee Higgins from the Cincinnati Bengals. I wanted to test the crowd’s knowledge on fueling bodies and minds with questions related to nutrition, yoga, and Tee.
- What is Mr. Tee’s favorite color?
- Where is he originally from?
- What is his favorite meal?
Read below for the answers and some tips to maximize performance!
As athletes, your body is your most valuable asset, so fueling your body with the right nutrition is essential. Proper fueling helps with energy production and aids muscle recovery, injury prevention, and overall health and well-being.
#1 Choose a variety of nutrient-dense foods.
To fuel your body effectively, it is important to maintain a balanced intake of macronutrients – carbohydrates, proteins, and fats. Carbohydrates are athletes’ primary energy source, so include larger amounts of starches, grains, fruits, and vegetables in your diet. Protein is crucial for muscle repair and growth, so you want to incorporate lean meats, fish, dairy products, and plant-based protein sources like beans/peas and tofu. Lastly, fats, especially nutrient-dense options like avocados, nuts, and olive oil, are necessary for energy storage and hormonal balance.
Now, how much carbohydrates, proteins, and fats do YOU need? That depends on factors like height, weight, age, sport, position, training season, etc. Contact a sports dietitian for personalization, but we all can start somewhere!
#2 Consume a pre-workout meal/snack.
For most athletes, it is recommended to eat a balanced meal 3-4 hours before a workout or competition to allow for proper digestion. This meal should be balanced and incorporate all macros. Additionally, consuming a small, carbohydrate-rich snack 30-60 minutes before exercise can boost energy.
Tip: Don’t try new and different foods right before competition time!
#3 Consume, again, another meal/snack afterwards – ASAP!
After intense exercise, your body must replenish its energy stores and repair damaged muscle tissue. Consuming a balanced meal or snack within 60 minutes afterward or as soon as possible is essential. This meal should include a combination of carbohydrates and protein to promote glycogen replenishment and muscle repair. Below are all excellent options!
Chocolate milk
Apple + peanut butter
Meal replacement shake + piece of fruit
Turkey/cheese sandwich on whole wheat
#4 Maintain proper hydration.
Proper hydration is crucial for maintaining performance and preventing dehydration. Intense exercise can quickly result in dehydration and severely impact performance. As an athlete, you should be sipping water all day long, not just during exercise. Every athlete should have personalized hydration plans to ensure they’re hydrated and avoid gastrointestinal upset. While urine color and body weight aren’t as precise as other lab methods, they can still help determine whether you’re dehydrated.
#5 Allow the body to recover.
In addition to proper fuel, the body needs recovery. Not just the few minutes you do after a workout, but dedicated, intentional time for the mind and body. Yoga has great health benefits for the average person, but especially for athletes who are pushing their bodies. Yoga is well known to help with mood and other mental health disorders. More recently, research has looked at how it can aid athletes through improving muscular functioning, flexibility, and posture. Quarterback J.J. McCarthy from Michigan Wolverines is a great example of an athlete who has used yoga to center himself and be an even better player.
Now what can you do to help with fueling your mind and body? Contact me at 513-995-6790 or [email protected] to start the process!
Answers:
Purple
Oak Ridge, TN
Mama’s Homemade Hamburger Helper
References
Cincinnati Bengals. Tee Higgins | Know Your Pro. Youtube. 27, Sept 2022. https://www.youtube.com/watch?v=KQdiVkaGxDA
Dunford, M., & Doyle, J. A. (2019). Nutrition for sport and exercise. Langara College.
Xu, D., Wu, H., Ruan, H., Yuan, C., Gao, J., & Guo, M. (2022). Effects of yoga intervention on functional movement patterns and mindfulness in collegiate athletes: A quasi-experimental study. International journal of environmental research and public health, 19(22), 14930. https://doi.org/10.3390/ijerph192214930