Recovery- the role of nutrition in recovery - Nutrition basics.

  Welcome to our FAST blog. My goal is to provide the athlete with common sense training information and assist in separating information from knowledge.
   Nutrition information for athletes is often just that, information. Knowledge based on how the body uses fuel is often tainted by someones views and biases.
    In the 35 years I have been in this field I have read volumes of texts specific to nutrition. In every decade I have seen a frankenfood identified. Fat was evil, carbs bloat you overnight, gluten will inflame your innards.  Unless the athlete has a legitimate food allergy avoid, avoiding food groups.
   Here's a few guidelines based on long term research and studies:

• Working muscles burn glycogen, which is produced from carbohydrate consumed. Focus on whole grains, fruits and vegetables. Avoid refined flours and added sugars, especially in beverages.
• Fat can be a fuel source, but normally only during very low intensity exercise. The harder you work the more you rely on glycogen.
  
• Protein builds and rebuilds muscle and other tissue. An athlete in training needs a minimum of 1.2 - 1.5 grams of protein per kg of body weight per day. Divide pounds by 2.2 to get kg. Eggs, nuts, lean meats, fish, beans and dairy are good options
  
• Healthy fats are essential for brain and body function. Fats found in nuts, olive oil and avocados are a few examples. 
  

    Can you be a vegan and an athlete? Absolutely, but be prepared to do your homework to ensure your getting enough protein and total calories.
     Next blog topic - the timing of nutrition intake relative to workouts.
     Happy Training!
     Coach Dwight