Understanding Whole Foods vs. Processed Foods

Whole foods are minimally processed foods, retaining their natural nutrients and fiber. Examples include:

• Fruits and Vegetables: The stars of any healthy diet, packed with vitamins, minerals, and antioxidants.
• Whole Grains: Think brown rice, quinoa, oats, and whole-wheat bread – they offer sustained energy and fiber.
• Legumes: Beans, lentils, and chickpeas are protein powerhouses, rich in fiber and essential nutrients.
• Nuts and Seeds: Nutrient-dense sources of healthy fats, protein, and fiber.
• Lean Proteins: Fish, poultry, and lean cuts of meat provide essential amino acids.

Processed foods, on the other hand, have undergone significant alterations, often stripping them of their natural goodness and adding unhealthy ingredients like refined sugars, sodium, and unhealthy fats. Here are some examples of processed foods:

• Sugary Drinks: Soda, sports drinks, fruit juices with added sugar
• Refined Grains: White bread, pasta, pastries, sugary cereals
• Breakfast Pastries: Donuts, muffins, toaster pastries
• Packaged Snacks: Potato chips, cookies, crackers, candy bars
• Frozen Dinners: Microwave meals, pre-made pizzas
• Processed Meats: Hot dogs, sausages, bacon, deli meats
• Canned Soups: Often high in sodium and preservatives
• Condiments: Salad dressings, ketchup, mayonnaise

A Personal Note on the Processed Food Trap

Think of me as the future version of yourself.

As a dual-sport student-athlete, I know firsthand the challenges of balancing sports and nutrition. As a high school athlete playing both soccer and wrestling, I often found myself rushing to convenience stores for quick snacks between practice and games after school.

The temptation of processed foods was strong, especially when hunger pangs hit.

But here’s the thing: those processed foods, while satisfying in the moment, didn’t do my body any favors. They left me feeling sluggish and didn’t fuel my training the way whole foods did. And they were more expensive!

Imagine if I could go back and tell my younger self to pack a banana and a handful of almonds instead of grabbing those cookies or that candy bar. It would have made a world of difference in my energy levels and overall performance.

Meal Planning on a Budget: Prioritize Whole Foods

It’s a common misconception that healthy eating has to be expensive. With some planning, you can build a diet centered around whole foods that won’t break the bank to boost your performance.

1. Plan Your Meals: Make a weekly meal plan and shopping list to avoid impulse buys.
2. Cook at Home: Prepare meals from scratch to control ingredients and save money.
3. Buy in Bulk: Stock up on staples like rice, lentils, and oats in bulk to reduce costs.
4. Buy Seasonal: In-season fruits and vegetables are often more affordable.
5. Frozen Produce: Frozen vegetables and fruits are just as good and nutritious as fresh and can be more economical.

The Power of Plant-Based Eating: The Mediterranean and Other Plant-Focused

The Mediterranean diet, often cited as one of the healthiest eating patterns, is a prime example of how a plant-based approach can be both delicious and nourishing. It emphasizes:

• Abundant Fruits and Vegetables: Make them the star of your plate.
• Whole Grains: Choose whole-wheat bread, pasta, and brown rice over refined versions.
• Healthy Fats: Incorporate olive oil, avocados, nuts, and seeds.
• Legumes: Enjoy lentils, beans, and chickpeas in soups, salads, and stews.
• Fish: Eat salmon, tuna, and sardines for omega-3 fatty acids.
• Meat: Opt for lean cuts.

Healthy and Easy-to-Prepare Meals- Perfect for Student-Athletes

Breakfast:

• Overnight Oats: Combine rolled oats, milk (dairy or non-dairy), chia seeds, fruit, and nuts/seeds in a jar. Refrigerate overnight and enjoy cold in the morning.
• Greek Yogurt Parfait: Layer Greek yogurt with granola, berries, and a drizzle of honey.
• Avocado Toast: Top whole-wheat toast with mashed avocado, sprinkle some salt and pepper, and optionally, a poached egg or some smoked salmon.

Lunch/Dinner:

• Mason Jar Salads: Layer dressing at the bottom, then sturdy veggies (carrots, cucumbers), protein (chicken, beans, tofu), grains (quinoa, brown rice), leafy greens, and toppings like nuts/seeds.
• Sheet Pan Meals: Toss chopped vegetables and protein (chicken, fish, tofu) with olive oil and roast on a sheet pan in the oven.
• Stir-Fries: Sauté chopped vegetables and your choice of protein in a pan with a simple sauce (soy sauce, garlic, ginger). Serve over brown rice or noodles.
• Lentil Soup: This delicious soup is packed with fiber and protein. Add lentils, broth, and spices to sauté onions, carrots, and celery. Simmer until lentils are tender.
• Tuna Salad: Mix canned tuna with plain Greek yogurt, chopped celery, onion, and a squeeze of lemon juice. Serve on whole-wheat bread or crackers.

Snacks:

• Fruits and Vegetables: Enjoy sliced apples with peanut butter, hummus and carrot sticks, or berries with a dollop of Greek yogurt.
• Hard-boiled Eggs: Are a great source of protein and easy to grab on the go.
• Trail Mix: By combining nuts, dried fruit, seeds, and a few dark chocolate chips, you have a perfect healthy snack.

Tips for Easy Meal Prep:

• Cook Once, Eat Twice (or More): Double or triple recipes so you have leftovers for another meal.
• Chop Veggies Ahead: Chop vegetables for the week on a Sunday afternoon to save time during the week.
• Freeze Smoothies: Make a batch of smoothies and freeze them in individual portions for a quick and healthy breakfast or snack.

Example of a Plant-Based Meal Plan:

• Breakfast: Overnight oats with berries and almonds
• Lunch: Mason jar salad with quinoa, chickpeas, mixed greens, and a lemon-tahini dressing
• Snack: Carrot sticks and hummus
• Dinner: Lentil soup with a side of whole-wheat bread
• Dessert: Mixed berries with a yogurt

Remember, these are just ideas to get you started. Feel free to adjust them based on your preferences and dietary needs. The key is to find simple, nutritious, and enjoyable recipes that work with your sports performance and that you can easily incorporate into your busy lifestyle.

Check out my book Eat to Win for weeks of healthy nutritional plans for breakfast, lunch and dinner. And Blended Bliss if you love smoothies!

Check out my INSTANT STRENGTH book for total strength, speed, and power programs.

To maximize stability, mobility, and flexibility, check out my book, THE BALANCED BODY.

To see great exercises, methods, and techniques videos, subscribe to my YouTube channel, BALANCED BODY.

Whether you’re enhancing your fitness, improving your overall health, or achieving a sense of wellness, the key is to adopt a balanced and practical approach to eating.

Understanding Your Goals

Before you start tailoring your nutrition plan, it’s essential to understand your specific goals. Do you want to lose weight, get stronger, build muscle, lose weight, improve cardiovascular health, or simply feel more energized throughout the day?

Understanding your purpose will help define your goals to create a focused and effective plan.

Building a Balanced Plate

A balanced diet is essential to any successful nutrition plan. Here’s a simple guide to building a balanced plate:

Protein: Essential for muscle repair and growth. Include lean sources like chicken, fish, tofu, legumes, and low-fat dairy.

Carbohydrates: Provide the fuel and energy for daily activities and workouts. Choose natural whole grains, fruits, vegetables, and legumes. Avoid pasta.

Fats: Necessary for brain and hormone production. Choose healthy fats like avocados, nuts, seeds, and olive oil.

Fiber: Great for healthy digestion and keeps you feeling full. Choose fiber foods like fruits, vegetables, and whole grains.

For Fitness

Protein: 20-35% (essential for muscle building and repair)

Fats: 20-35% (provide energy and support hormone production)

Carbs: 45-65% (primary source of energy for workouts)

For Wellness

Protein: 10-35% (supports overall health and bodily functions)

Fats: 20-35% (essential for nutrient absorption and brain health)

Carbs: 45-65% (provide energy for daily activities)

For Weight Loss

Protein: 25-35% (helps preserve muscle mass and keeps you feeling full)

Fats: 20-30% (promotes satiety and provides essential nutrients)

Carbs: 30-50% (reduced intake creates a calorie deficit for weight loss)

Tailoring Your Plan

For Fitness Enthusiasts:

Pre-Workout Nutrition: Fuel your workouts with easily digestible carbohydrates and a small amount of protein. A banana with peanut butter or a small smoothie can be great options.

Post-Workout Nutrition: Focus on protein and carbohydrates to repair muscles and replenish glycogen stores. A balanced meal like grilled chicken with quinoa and vegetables works well.

Hydration: Staying hydrated is crucial. Drink water before, during, and after workouts.

For Health Improvement

Heart Health: Incorporate heart-healthy foods such as fatty fish (rich in omega-3s), nuts, seeds, and plenty of fruits and vegetables. Limit saturated fats and trans fats.

Digestive Health: Include high-fiber foods and probiotics to support gut health. Yogurt, kefir, and fermented foods like sauerkraut are beneficial.

Blood Sugar Management: Mix complex carbohydrates with protein and healthy fats to stabilize blood sugar levels effectively. Avoid refined sugars and processed foods.

For Overall Wellness

Stress Management: Certain foods can help manage stress and promote relaxation. Incorporate high-magnesium foods like leafy greens, nuts, and seeds. Herbal teas like chamomile can also be soothing.

Sleep Quality: Improve sleep by eating foods that promote melatonin production, such as cherries, almonds, and oats. Avoid caffeine close to bedtime.

Mental Clarity: Consume Omega-3 fatty acids, antioxidants, and vitamins in fish, berries, and leafy greens to support brain health and cognitive function.

Practical Tips for Success

Meal Planning: Plan your meals and snacks to avoid making unhealthy choices. Prepare in advance to save time during the week.

Portion Control: Be mindful to avoid overeating. Using smaller plates and measuring portions can help.

Consistency: Stick to your nutrition plan consistently, but allow yourself occasional treats. Balance is critical to maintaining a healthy relationship with food.

Listen to Your Body: Pay attention to hunger. Eat when you’re hungry and stop when you are full or near full.

Assess Your Current Diet and Lifestyle

Evaluate Current Eating Habits: Keep a weekly food diary. Track what you eat and drink. Note the portion sizes and times you eat.

Identify Dietary Preferences: Are you following any specific diet (e.g., keto, vegan, vegetarian, etc.)? Note any food allergies or intolerances.

Assess Physical Activity Level: Determine how active you are. This can range from sedentary to highly active and will influence your nutritional needs.

Health and Medical Considerations: Consider any medical conditions or medications affecting your dietary requirements.

Set Clear and Specific Goals

Define Your Fitness Goals: Weight loss, muscle gain, improved endurance, or overall health.

Set Nutritional Goals: These should align with your fitness goals. For example, muscle gain requires a higher protein intake, while weight loss might focus on calorie reduction and nutrient density.

Calculate Your Nutritional Needs

Determine Caloric Needs: Use online calculators or consult a dietitian. This will help estimate your daily caloric needs based on your metabolism (BMR) and activity level.

Macronutrient Ratios: Adjust your intake of proteins, carbohydrates, and fats to match your goals. A common ratio for muscle gain might be 40% carbs, 30% protein, and 30% fat, while weight loss might involve higher protein and lower carbs.

Plan Balanced Meals

Include All Food Groups: Ensure each meal contains a balance of proteins, healthy fats, and complex carbohydrates. Incorporate plenty of fruits and vegetables.

Focus on Whole Foods: Prioritize whole, unprocessed foods over refined and processed options. This includes lean meats, whole grains, fresh produce, and healthy fats like nuts and avocados.

Meal Timing: Distribute your caloric intake evenly throughout the day to maintain a balanced energy supply.

Address Micronutrient Intake

Identify Potential Deficiencies: Ensure you’re getting enough vitamins and minerals. Common deficiencies include Vitamin D, iron, and calcium. Consider a blood test to check for deficiencies.

Supplement Wisely: Use supplements to fill gaps in your diet, if necessary, but prioritize getting nutrients from food sources first.

Sample Daily Meal Plan

Breakfast

Protein: Greek yogurt or eggs

Carbs: Whole grain toast or oatmeal

Fats: Avocado or nuts

Fruits/Veggies: Berries or a small fruit smoothie

Mid-Morning Snack

Protein: Protein shake or cottage cheese

Fruits: Apple or banana

Lunch

Protein: Grilled chicken or tofu

Carbs: Quinoa or brown rice

Fats: Olive oil dressing or avocado

Vegetables: Mixed salad or steamed vegetables

Afternoon Snack

Protein: Hummus with carrots or a handful of nuts

Fruits: A piece of fruit or a small vegetable salad

Dinner

Protein: Baked salmon or legumes

Carbs: Sweet potatoes or whole grain pasta

Fats: Olive oil or flaxseed

Vegetables: Roasted vegetables or a large salad

Evening Snack (if needed)

Protein: Low-fat cheese or a small serving of nuts

Fruits: A few slices of apple or berries

Tailoring your nutrition plan to fit your lifestyle and specific goals doesn’t have to be complicated. You can achieve your fitness, health, weight loss, and wellness goals by building a balanced plate, focusing on nutrient-dense foods, eliminating processed foods, and making practical adjustments based on your objectives.

Remember, the key to successful change is structure and consistency. Choose the lifestyle you want to live and build on its foundation. It will make things much easier and lead to more significant accomplishments.

Check out my book Eat to Win for weeks of nutritional plans for breakfast, lunch and dinner. And Blended Bliss if you love smoothies!

Check out my INSTANT STRENGTH book for total strength, speed, and power programs.

To maximize stability, mobility, and flexibility, check out my book, THE BALANCED BODY.

To see great exercises, methods, and techniques videos, subscribe to my YouTube channel, BALANCED BODY.

Did you ever have a dog that would lick you all the time? And did that dog particularly lick you like crazy when you were sweaty? Hopefully, you figured out that it was the salt that the dog loved. All sweat excretes salt, but some people are especially “salty sweaters.” So the next time you go for a run or a hot practice, just know you’re a walking salt-lick to all nearby dogs. And yes, they can smell it.

And as we all know, sweating leads to a loss of water, which can lead to dehydration and muscle cramps.

Muscle Cramps

A muscle cramp is an uncontrollable spasm of a muscle. It is typically painful and can last several seconds to several minutes. Any muscle can spasm and cramp, but muscle cramps most commonly occur in the legs, particularly in the calf or hamstring regions.

The exact cause of muscle cramps is still unknown. But we do know they’re heavily associated with rigorous physical activity, dehydration, and an imbalance of electrolytes. Obviously, rigorous physical activity is not something people are willing to change or compromise on. Exercise and sport are healthy and are a large part of cultures around the world. So, preventing cramps likely needs to focus on hydration status.

Electrolytes

There are four electrolytes: potassium, sodium, calcium, and magnesium. Some argue that water is itself an electrolyte. We don’t need to get too science-y here, but here’s what you should know about electrolytes.

1. Potassium: the poster child of preventing cramps. And bananas are the poster child of potassium itself. It is well-known and documented that potassium is crucial for optimal health. A low potassium status can lead to chronic muscle spasms and cramps. When an athlete suffers a cramp, or your doctor says your potassium is low, bananas are the go-to remedy. (Side note: bananas are by no means the food, or even fruit, highest in potassium. Beans, potatoes, most vegetables, oranges, and watermelon are all higher in potassium than bananas. So, if you want more potassium, just eat whatever fruits and veggies you prefer. I’m not a huge banana guy, so this PSA needs to be said.)
2. Sodium, aka salt, is the “yin” to potassium’s “yang.” These two electrolytes work well together, but they need balance. Too much salt leads to poor sodium levels and vice versa.
3. Calcium: not just for building strong bones. Calcium is the electrolyte that allows for all muscle contractions to happen, including your own heartbeat.
4. Magnesium: the other “yin”; in this case, it’s the calcium’s “yang.” Magnesium helps with relaxing said muscles, and calcium helps those muscles contract.

Calcium levels in the blood are very tightly regulated in the body. Over 99% of your body’s calcium levels are in the bones, with the rest in the bloodstream. For the sake of simplicity, we will leave calcium out of the conversation, as it appears to be unrelated to muscle cramping.

Athletes and Cramps

So, how do we fix cramping? It seems that in every basketball game, each team’s fans’ hearts stop once or twice because a player gets hurt and goes down. And then we are relieved to know when the announcer says it’s “just” cramps. Still, cramps continue to take our favorite players out of the game for a while, which obviously is detrimental to winning.

And on the sidelines, you will see them get stretched, massaged, and waterboarded with sports drinks and force-fed bananas.

When Toronto Blue Jays baseball player Munenori Kawasaki missed a game due to cramps, he told reporters he was eating three bananas a day now because “Monkey, never, cramps!”

https://www.youtube.com/watch?v=LdGai72Tt8Y

Remedies

But do bananas actually prevent said cramps? The obvious answer is if you are cramping because of low potassium. Yes, bananas (and all fruits and veggies) will help.

But remember, that dog wasn’t licking your leg because you tasted like a banana-flavored popsicle. It was the salt. When we sweat, we excrete a lot of sodium and a little potassium. Your sweat can contain up to 11 times more sodium than potassium.

So typically, when an athlete suffers a cramp during competition, it is more likely due to water and salt losses. Logically, replenishing said water and salt losses is probably best.

Research

Unfortunately, the research is far from conclusive. There is no research that shows eating bananas or potassium-rich foods help reduce cramping during activity. And there is limited research that shows sodium intake can help, but it’s inconsistent.

Still, consuming electrolytes to combat cramps doesn’t seem to hurt. Regardless, water and salt likely need to be prioritized when trying to maintain optimal hydration and electrolyte levels. Eating bananas is great, and I want to continue encouraging that. But salty foods or drinks are likely the better way to fight cramping.

Preventing Cramps

It is difficult to stop cramps from returning. Water and salt might help, but potassium likely won’t. Calcium and magnesium appear to have an effect, too, in a pinch.

However, the most effective way to stop cramps is to prevent them in the first place. That means going into a game, practice, or activity in a well-hydrated state. If rigorous activity goes beyond 60 minutes, it’s recommended to opt for sports drinks over water. The drink should contain both sodium and potassium.

Post-workout, drinking 1.5 times the amount of water lost within 4-6 hours after activity is recommended. That will maintain an optimal hydration level in preparation for the next game or practice.

Magnesium

One particular interest of mine is magnesium. There seems to be little research on magnesium’s role in preventing and stopping cramps. Yet there’s abundant research on magnesium’s roles in cardiovascular health, even in emergency situations. I don’t have anything too insightful to say on magnesium. Still, I do hope that researchers look more into how magnesium might play a role in muscle cramps, in addition to helping with various other conditions. Remember, magnesium helps muscles to relax. It opens up blood vessels, allowing blood to flow more efficiently throughout the body. It sounds helpful for fighting off cramps to me, but the research has yet to be seen.

Pass the Chips

So, if you cramp up, have muscle spasms, or are generally interested in optimizing hydration levels and preventing cramps, I hope this is helpful information. Continue to eat fruits and veggies for potassium levels, but pass the chips and pretzels if you cramp up during competition.

Talk To Your Doctor

Most importantly, talk to your doctor. Every body is different, and you may have different needs than someone else. Everyone, athlete or not, should consult their doctor to make sure an alternative nutrition/hydration strategy isn’t needed.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6901412/

https://blog.bridgeathletic.com/preventing-treating-exercise-associated-muscle-cramps

https://www.healthline.com/nutrition/foods-loaded-with-potassium#:~:text=Although%20bananas%20are%20a%20good,cup%20as%20a%20medium%20banana.

https://www.sportsrd.org/wp-content/uploads/2018/11/Whats-In-Your-Sweat.pdf

Pre-game meal

Consume a meal rich in complex carbohydrates 3-4 hours before the game. This could include foods like whole grains, pasta, rice, fruits, and vegetables. For sustained energy, include some protein and moderate amounts of healthy fats in the pre-game meal.

Snack 1-2 hours before the game.

If the game is long or if you have an extended break between meals and the game, consider having a small snack containing complex carbohydrates, such as a banana, yogurt with granola, or a small sandwich. This way, you will have sufficient energy.

During the Game

Stay hydrated. Drinking water is excellent. But, if you are tired and fatigued, a sports drink with electrolytes might work best. Consume small, easily digestible snacks during breaks in the game to maintain energy levels. This could include carbohydrate-rich snacks like energy bars, trail mix, or pieces of fruit.

Post-game

After the game, focus on replenishing glycogen stores by consuming a meal rich in complex carbohydrates and protein within a few hours.

It’s essential to listen to your body. You might need to adjust your carbohydrate intake based on your energy levels, the intensity of the game, and individual needs. Additionally, consider experimenting with different foods during practice sessions to identify what works best for you.

The Best Supplements for Baseball Performance

While individual needs can vary, and it’s always best to consult a healthcare professional or a sports nutritionist for personalized advice, here are some supplements athletes commonly consider before and during a game.

Creatine

Creatine is known to help improve strength, power, and short-duration, high-intensity activities. Taking creatine before and during a game can potentially enhance performance. However, individual responses to creatine can vary.

Caffeine

Caffeine is a popular natural stimulant that can help increase alertness and reduce perceived effort. It may improve endurance and performance. However, sensitivity to caffeine varies, and excessive intake can produce adverse effects, so finding the proper dosage for your body is essential.

Branched-Chain Amino Acids (BCAAs)

BCAAs play a critical role and are essential in muscle protein synthesis. Consuming BCAAs before and during the game can help support muscle function and recovery.

Electrolytes

Refilling electrolytes lost through sweat is crucial for longer games or in hot weather conditions. Sports drinks or electrolyte supplements can achieve this.

Carbohydrate Supplements

Some athletes benefit from consuming easily digestible carbohydrate supplements to maintain energy levels during a game. This could include energy gels, chews, or sports drinks.

Beta-Alanine

Beta-alanine is an amino acid that can help buffer lactic acid build-up in muscles, potentially delaying fatigue. It is often included in pre-workout supplements.

Remember that supplements are meant to assist and enhance a well-balanced diet and should not replace whole foods. It’s essential to be mindful of individual responses and potential side effects.

Additionally, supplement effectiveness can vary from person to person, so it’s advisable to try them during practice sessions before using them in a game setting.

Top Three Tips for Baseball Nutrition and Performance

1. Drink water between innings.

Don’t wait to be thirsty because it will throw off your electrolyte balance. When dehydration occurs, it takes longer to return to balance. Dehydration can negatively impact cognitive function, endurance, and overall well-being. Ensure you drink enough fluids before, during, and after the game. Water is generally sufficient for shorter activities, but for longer games or in hot weather, consider electrolyte-rich beverages to replace lost fluids and minerals.

2. Balanced Pre-Game Meals:

Consume a balanced meal 3-4 hours before the game that includes a mix of complex carbohydrates, lean protein, and healthy fats. This meal provides sustained energy and helps prevent mid-game energy crashes. Whole grains, lean proteins, fruits, and vegetables are excellent choices. Avoid high-fat and high-fiber foods close to game time, as they may cause digestive discomfort.

3. Recovery Nutrition

After the game, focus on replenishing glycogen stores and aiding muscle recovery. Within a couple of hours, consume a post-game meal that includes carbohydrates and protein. This could be a mix of lean protein sources (chicken, fish, tofu) and complex carbohydrates (brown rice, sweet potatoes, quinoa). Including some vegetables for additional nutrients is also beneficial.

Consider using post-game snacks or supplements that contain a 3:1 or 2:1 ratio of carbohydrates to protein. This will assist in faster recovery. Examples could be chocolate milk, protein shakes, or snacks that combine carbohydrates and protein.

Check out my INSTANT STRENGTH book for total strength, speed, and power programs.

To maximize stability, mobility, and flexibility, check out my book, THE BALANCED BODY.

To see great exercises, methods, and techniques videos, subscribe to my YouTube channel, BALANCED BODY.

According to the ISSN, eating more calories at breakfast with higher amounts of quality protein can promote better weight loss and body composition results. This speaks to a large number of athletes since many struggle with weight issues in our current society and I’d imagine just about everyone wants to maximize their body composition, right? Cortisol levels naturally peak in the morning and are responsible for waking us up, a predictable response known as The “Cortisol Awakening Response” (CAR). This response can hamper appetite from what I’ve seen,
but the proposed benefits of breakfast nutrition are there, so athletes need to somehow mentally condition themselves to create a habit of eating breakfast to reap the rewards.

Overall, missing breakfast occasionally isn’t going to kill you and research supports that overall levels of calories and macronutrients reasonably distributed throughout the day is more important than nutrient timing, contrary to popular belief. 1 Please keep in mind that much of what you eat will be stored for later rather than being immediately used as energy.

The one exception to the rule

The exception here could also be early morning cardio or active recovery bouts. Fat burning will be high since intensities are low, and there is an abundance of this energy type to draw from indefinitely, so breakfast certainly won’t be necessary here. The true pick-me-up effect can come from early morning workouts, which naturally serve as a metabolic boost to get the stay started. Moreover, the pick-me-up has been known to carry on and impact the remainder of your day positively as well.

SCIENTIFIC REFERENCES:

#1-Kerksick, Chad M., et al. “International Society of Sports Nutrition Position Stand: Nutrient Timing.” Journal of the International Society of Sports Nutrition, vol. 14, no. 1, 2017, doi:10.1186/s12970-017-0189-4.

Let’s delve into the dynamic world of hockey’s energy demands and explore a comprehensive nutrition plan for pre-game, during the game, and post-game to replenish energy during gameplay strategically.

How to Prepare Your Energy and Nutrition

Understanding your energetic needs is the cornerstone of optimal performance in hockey. It is the make or break of performance.

You need to consider factors such as:

• your playing position,
• shift durations, and
• how you feel during and after the game.

This small, straightforward assessment is powerful and will help delineate your energetic needs. When you understand your needs, you can effectively tailor your pre-game and in-game energy to maximize your performance on the ice.

The Breakdown

In high school, each period lasts 15-17 minutes.

Intermissions are between 12-15 minutes.

And the time of your shift lasts 30 seconds to 2 minutes.

A rough estimate for the total calorie burns for 15 minutes ranges from 200 to 300 calories for a 155-pound player. This estimate considers the mix of aerobic and anaerobic efforts during the game.

Each one-minute shift burns about 20-35 calories.

Therefore, you must prepare and replenish those calories based on how many shifts you play to understand your total expenditure.

Just like a car, it needs fuel to keep driving.

Game Day Nutrition

Carbs provide 4 calories per 1 gram of carbohydrate. With vigorous performance, 30-60 g per hour is essential

Fats provide 9 calories per 1 gram of fat.

Protein provides 4 calories per 1 gram of protein. You want your protein to be used to rebuild muscle, not for energy.

Nutritional Routines and Food for Hockey

Staying fueled during a hockey game is crucial for maintaining energy, focus, and performance on the ice. Here are some tips for hockey players to stay fueled up:

Pre-Game Meal

Consume a balanced meal about 2-3 hours before the game, about 600 calories.

Include a mix of carbohydrates (for energy), lean proteins (for muscle support), and healthy fats.

Avoid heavy or greasy foods; they lead to discomfort and sluggishness.

Grilled Chicken Quinoa Bowl

Ingredients:

Grilled Chicken Breast (150g):

• High-quality protein to support muscle function and repair.

Quinoa (cooked, 1 cup):

• Complex carbohydrates for sustained energy.

Mixed Vegetables (e.g., broccoli, bell peppers, carrots, 1 cup):

• Provides essential vitamins, minerals, and antioxidants.

Avocado (1/4, sliced):

• Healthy fats for sustained energy and satiety.

Olive Oil (1 tablespoon):

• Adds healthy fats and enhances flavor.

Lemon Juice (1 tablespoon):

• It adds flavor and provides vitamin C.

Salt and Pepper to taste:

• Seasoning for taste and to replenish electrolytes.

Nutritional Breakdown (Approximate):

• Calories: 600
• Protein: 40g
• Carbohydrates: 45g
• Fats: 28g

This pre-game meal balances macronutrients, focusing on complex carbohydrates for sustained energy, lean protein for muscle support, and healthy fats. Additionally, including vegetables and avocado ensures a variety of vitamins and minerals.

Turkey and Sweet Potato Power Bowl

Ingredients:

Ground Turkey (150g):

• Lean protein source for muscle support.

Sweet Potato (medium-sized, cubed):

• Complex carbohydrates for energy.

Broccoli Florets (1 cup):

• Provides fiber, vitamins, and antioxidants.

Quinoa (cooked, 1/2 cup):

• Additional complex carbohydrates and protein.

Greek Yogurt (2 tablespoons):

• Adds creaminess and additional protein.

Cherry Tomatoes (1/2 cup, halved):

• Adds freshness and vitamin C.

Olive Oil (1 tablespoon):

• Healthy fats for sustained energy.

Garlic Powder, Paprika, Salt, and Pepper for taste:

• Seasoning for flavor.

Nutritional Breakdown (Approximate):

• Calories: 600
• Protein: 42g
• Carbohydrates: 60g
• Fats: 20g

Pre-Game Snacks

Consume a small, easily digestible snack 30-60 minutes before the game for proper digestion. Opt for complex carbohydrates. Save simple carbs for during the game.

Pre-game snacks for hockey should provide easily digestible energy to fuel players during the game. The ideal snack should include a mix of carbohydrates for quick energy, moderate protein for sustained power, and some healthy fats. Additionally, it’s essential to stay hydrated.

Here are some pre-game snack ideas for hockey:

Banana with Nut Butter: A banana provides quick carbohydrates, and the nut butter adds healthy fats.

Greek Yogurt Parfait: Greek yogurt, honey, and a handful of granola balance protein, carbohydrates, and healthy fats.

Energy Bars: Choose a high-quality energy bar with a good balance of carbohydrates and protein. Look for options with minimal added sugars.

Trail Mix: A mixture of nuts, seeds, and dried fruits provides healthy fats, and the dried fruits offer quick carbohydrates.

Whole Grain Crackers with Cheese: Whole grain crackers are an excellent source of complex carbs, and cheese provides protein and fats.

Fruit Smoothie: Blend a smoothie with fruits, Greek yogurt, and a splash of almond milk. This provides a quick source of carbohydrates, protein, and hydration.

Oatmeal with Berries: Oatmeal offers sustained energy, and berries provide energy and antioxidants.

Rice Cakes with Hummus: Rice cakes are easily digestible carbohydrates, and hummus adds protein and healthy fats.

Turkey or Chicken Wrap: A small whole grain wrap with lean turkey or chicken slices and some veggies. This provides a good mix of protein and carbohydrates.

Peanut Butter and Jelly Sandwich: It’s classic but effective. Whole grain bread offers complex carbohydrates, peanut butter provides healthy fats and protein, and jelly provides quick energy.

Chocolate Milk: Chocolate milk is a perfect option, providing carbohydrates, protein, and fluids for hydration.

As a rough estimate, a pre-game meal might provide anywhere from 500 to 800 calories, depending on individual factors.

The pre-game snack could contribute an additional 100 to 300 calories.

Additionally, staying hydrated by drinking water is crucial before, during, and after the game

Begin hydrating well before the game. Aim to drink at least 16-20 ounces (about 500-600 ml) of water 2-3 hours before the game to ensure adequate fluid levels.

During the Game- Between shifts on the bench.

Choosing energy-dense snacks that are easy to consume quickly during a hockey game is essential. Players have limited time during breaks, so the focus is on rapidly replenishing energy stores between shifts.

Here are some convenient and quick options for snacks during the game:

Energy Gels or Chews: Quick and designed for rapid consumption, providing a quick source of carbohydrates.

Banana Slices: Pre-sliced banana pieces for easy and quick consumption, offering natural sugars and potassium.

Fruit Puree Pouches: Portable and mess-free, providing a quick source of carbohydrates without removing gloves.

Sports Drink: Quick carbohydrates and electrolytes for hydration during the game.

Energy Bar Bites: Pre-cut into smaller, bite-sized pieces for quick and easy consumption.

Raisins or Dried Cranberries: Small and easy to eat, providing a quick source of natural sugars.

Rice Cakes with Honey: Spread a thin layer of honey on rice cakes for a quick burst of energy.

Quarter Half of a Peanut Butter Sandwich: A smaller sandwich combining protein and carbohydrates.

Nut Butter Squeeze Packs: Portable and convenient, offering a quick source of healthy fats and protein.

Mini Bagels with Jam: Small, bite-sized bagels with a smear of jam for quick carbohydrates.

Homemade Trail Mix in a Small Container: Nuts, seeds, and dried fruits are a quick, energy-dense snack.

When you exit the ice, first sit and think about refueling. Timing is of the essence for energy

Hydration- During the Game

During a hockey game, it’s essential to choose beverages that provide quick hydration and, if necessary, replenish electrolytes lost through sweat. Here are some drink options specifically for consumption during a hockey game:

Frequent Sips: Take frequent sips of water during breaks, such as between shifts. Sipping is more effective than drinking large amounts at once.

Water: Basic hydration.

• When to Consume: Sip water during short breaks, between shifts, and during stoppages in play.
• Benefits: Helps maintain fluid balance and prevent dehydration without adding calories.

Sports Drinks: Quick hydration with added electrolytes.

• When to Consume: During longer games or intense periods.
• Benefits: Provides essential electrolytes (sodium, potassium) to help replace what’s lost through sweat. Choose options with moderate sugar content.

Electrolyte Drink Tablets or Powders: Quick electrolyte replenishment without added calories.

• When to Consume: Mix with water and sip during breaks or between shifts.
• Benefits: Convenient for adjusting electrolyte intake without the sugars found in some sports drinks.

Coconut Water: Natural hydration with electrolytes.

• When to Consume: As an alternative to sports drinks during short breaks.
• Benefits: Contains potassium, sodium, and natural sugars. It provides a refreshing option without added artificial ingredients.

Diluted Fruit Juice: Quick energy with natural sugars.

• When to Consume: Before or during the game in small amounts.
• Benefits: Provides carbohydrates for a rapid energy boost. Dilute with water to reduce sugar concentration.

Hydration Pouches or Packs: Portable hydration with electrolytes.

• When to Consume: Sip during the game for quick hydration.
• Benefits: Lightweight and easy to carry, often with added electrolytes.

Homemade Infused Water: Homemade hydration.

• Purpose: Flavorful hydration without added sugars.
• When to Consume: Throughout the game.
• Benefits: Infuse water with fruits, herbs, or cucumbers for taste without additional calories.

Iced Herbal Tea: Hydration with flavor.

• When to Consume: Sip during breaks for variety in taste.
• Benefits: Low in calories, provides a different taste experience.

Ice Cubes with Electrolytes: Quick electrolyte replenishment.

• When to Consume: Suck on ice cubes during breaks.
• Benefits: It provides electrolytes in a hydrating form, and the cold can be refreshing.

Complex Carbohydrates for Intermissions

During intermissions, consuming foods, specifically complex carbohydrates, is essential to replenish glycogen stores and sustain energy levels for the remainder of the game. Here are some snack ideas rich in complex carbohydrates for intermission:

Whole Grain Energy Bars: Look for bars with whole grains like oats, quinoa, or brown rice for sustained energy.

Banana with Peanut Butter: A banana offers natural sugars and complex carbohydrates, and peanut butter adds healthy fats and some protein for sustained energy.

Honey and Almond Butter on Whole Grain Crackers: Whole grain crackers provide complex carbohydrates, and combining honey and almond butter adds quick energy and healthy fats.

Greek Yogurt with Granola: Greek yogurt is an excellent source of energy. It has a small amount of protein, and granola adds complex carbohydrates.

Trail Mix with Nuts and Dried Fruits: A mix of nuts (almonds, walnuts) and dried fruits (raisins, apricots) provides a combination of complex carbs, healthy fats, and natural sugars.

Whole Grain Bagel with Cream Cheese: Opt for a whole grain bagel for complex carbs, and cream cheese adds a touch of protein and fats.

Oatmeal Cookies: Choose cookies made with whole oats for a tasty and portable source of complex carbohydrates. Be careful of the added sugar.

Brown Rice Cakes with Hummus: Brown rice cakes are easily digestible complex carbs, and hummus adds protein and healthy fats.

Quinoa Salad with Veggies: Quinoa is a complete protein and complex carbohydrate. Mix it with colorful veggies for added nutrients.

Whole Wheat Pretzels: Low in fat and easy to digest, whole wheat pretzels provide complex carbohydrates.

Sweet Potato Slices: Roasted sweet potato slices are rich in complex carbohydrates and can be prepared beforehand.

Rice and Beans Snack Cup: A portable cup with a mix of brown rice and beans provides complex carbs and some protein.

Energy Bites with Oats and Dates: Make energy bites with oats, dates, and a touch of nut butter for a quick energy boost.

Whole Wheat Pita with Hummus: Whole Wheat Pita offers complex carbs, and hummus adds protein and healthy fats.

Whole Grain Crackers with Cheese: Whole grain crackers paired with cheese provide complex carbs, protein, and fats.

Post-Game Nutrition

Post-game nutrition is crucial for recovery, replenishing energy stores, and supporting muscle repair. The proper combination of macronutrients and micronutrients will aid recovery.

Immediately post-game, consume a snack or meal within 30 minutes to an hour after the game for optimal recovery.

For example, whey protein shakes with fruits or chocolate milk. Or you can prepare readily a Greek yogurt with berries and granola or a quinoa salad with mixed vegetables and chickpeas for after the game. Think quick, easy, simple, and nutrient-dense for immediate nutrition. This will greatly help the recovery process. Eating nothing is not good.

Sample Post-Game Meals at Home

Chicken and Vegetable Stir-Fry with Brown Rice: Provides a balance of carbohydrates, protein, and vegetables.

Grilled Salmon with Quinoa and Steamed Broccoli: Offers omega-3 fatty acids, high-quality protein, and complex carbohydrates.

Turkey Sandwich with Whole-Grain Bread with a Side of Fruit: Combines lean protein, carbohydrates, and antioxidants from fruits.

Vegetarian Burrito Bowl with Beans, Brown Rice, and Avocado: Plant-based protein, complex carbohydrates, and healthy fats.

Experiment with different combinations to find what works best for you and focus on that approach to optimize your recovery.

After the Game Hydration

Rehydration: Following the game, prioritize rehydration. Drink at least 16-24 ounces (about 500-700 ml) of water within two hours post-game to replace fluid losses.

Electrolyte Balance: Continue to choose beverages with electrolytes if you’ve sweated heavily. Consuming a balanced post-game meal can also contribute to electrolyte replenishment.

Coconut Water is a perfect hydrating drink that contains natural sugars, offering a refreshing option for quick rehydration.

Hydration

Start hydrating well before the game and continue to drink fluids throughout. Water is essential to stay hydrated. But if you are sweating a lot, you will need a sports drink to quickly replace electrolytes lost through sweat, especially during longer games or intense practices.

Hydration is a critical aspect of performance in hockey, and maintaining proper fluid balance is essential for peak physical and cognitive function for your skills on the ice.

Dehydration leads to decreased endurance, impaired skill execution, and an increased risk of injuries.

Hydration Tips

Individual Needs: Hydration varies from person to person, so pay attention to your body’s signals and adjust your fluid intake accordingly.

Climate: Such factors as temperature and humidity can affect fluid requirements. Adjust your intake based on these conditions.

Consistency is Key: Stay consistently hydrated throughout the day, not during the game. This includes practices and training sessions.

Thirst: If you’re thirsty, you may already be mildly dehydrated. Sip water regularly to prevent reaching this point.

Dark Urine: Dark urine can indicate dehydration. Aim for pale yellow urine as a sign of proper hydration.

Fatigue and Dizziness: Dehydration can lead to feelings of fatigue and dizziness. Pay attention to how you feel during the game.

Create, Optimize, and Maximize

Observe your body and experiment with different foods to see what works best. Some players prefer a larger pre-game meal, while others do well with a smaller meal and more substantial pre-game snacks.

In hockey, where split-second decisions and bursts of energy define success, understanding the science behind your body’s fueling systems is non-negotiable.

From meticulous pre-game preparations to strategic in-game fueling and comprehensive post-game recovery, the journey of a hockey player is a finely tuned balance of nutrition, endurance, and power.

Mastering the balance leads to success and dominance on the ice. As you lace up your skates and hit the rink, remember that your performance is a showcase of strength and a testament to the art and science of optimal energy utilization.

Check out my INSTANT STRENGTH book for total strength, speed, and power programs.

To maximize stability, mobility, and flexibility, check out my book, THE BALANCED BODY.

For nutrition routines and plans, check out my book, Eat to Win.

For in game quick nutrition, check out my smoothie book, Blended Bliss.

To see great exercises, methods, and techniques videos, subscribe to my YouTube channel, BALANCED BODY.

But not everyone loves bananas. In fact, some people hate bananas. Whether because of their texture, their taste or their effect on the stomach, bananas are simply out of the question for many people. Are these people doomed to a life of subpar nutrition and potassium deficiency? Not quite. Luckily for the banana haters, another fruit offers many of the same benefits and can serve as an awesome substitute.

Goodbye Bananas, Hello Kiwis

If you can’t stand bananas but want to reap their nutritional benefits, kiwis are the food for you. The taste of kiwi has been compared to strawberries, melons and nectarines. Like bananas, kiwis can be enjoyed on their own or eaten with a wide variety of dishes. They are a great addition to cereal, oatmeal, parfaits, yogurt, salads, smoothies and desserts. You can eat kiwi with the skin on (like you would an apple); the skin is edible and rich in fiber and vitamin C. Or, you can go the traditional route by either peeling the skin off or cutting the fruit in half and scooping out the innards like a grapefruit.

RELATED: You Should Eat the Peel of these 12 Fruits and Vegetables

Their convenience and diversity make kiwis great, but the fact that kiwi nutrition closely mirrors that of bananas is what really makes them a smart swap. Here are t the nutritional facts for one medium banana and serving of kiwi:

One medium banana: 105 calories, 12% DV potassium, 27 grams of carbohydrate, 12% DV fiber, 14 grams of sugar, 17% DV Vitamin C, 20% DV Vitamin B-6, 8% DV Magnesium

One NLEA serving of kiwi: 90 calories, 13% DV potassium, 22 grams of carbohydrate, 17% DV fiber, 13 grams of sugar, 228% DV Vitamin C, 5% DV Vitamin B-6, 6% DV Magnesium

As you can see, the two fruits are comparable in almost every major nutrient. One key difference is the amount of vitamin C. A serving of kiwi packs over 13 times as much as a medium banana. Bananas have long been associated with potassium, but a serving of kiwi actually contains slightly more. Their comparable carb content means that kiwis, like bananas, are a solid choice for simple carbs if you’re looking for a quick burst of energy.

If you’re a banana hater looking for a substitute, kiwi is the perfect fruit for you. Other fruits that contain nutrients similar to bananas include cantaloupes and mangos.

If you don’t get enough of it, almost every aspect of your life will suffer—including your diet.

A new research analysis published in the European Journal of Clinical Nutrition found that getting too little sleep in a given night leads people to eat more during the following day.

“Partial sleep deprivation resulted in increased energy intake with no effect on energy expenditure, leading to a net positive energy balance, which in the long term may contribute to weight gain,” the authors wrote. The researchers defined a “full night’s sleep” as at least seven hours, while “partial sleep deprivation” was defined as a night of between 3.5 and 5.5 hours of sleep. The analysis pooled data from 11 different studies and found that people ate an average of 385 extra calories on days after they hadn’t gotten a full night’s sleep.

RELATED: Think Sleep Doesn’t Matter? Most Seahawks Players Go To Bed Before 10 p.m.

The researchers also discovered that a poor night of sleep led people to eat more fat and less protein the following day. Protein helps you stay full throughout the day, so eating less of it could lead to an increase in daily calorie consumption.

A general benchmark states that an extra 500 calories per day leads to one pound of weight gain per week. Considering that poor sleep can lead people to consume nearly that many extra calories each day, an argument can be made that insufficient sleep is one of the driving factors in our nation’s obesity problem.

Other studies have found a connection between insufficient sleep and poor nutritional choices. A 2013 study in the journal Pyschoneuroendocrinology found that sleep-deprived people choose larger portions than those who aren’t sleep deprived, and a 2013 study in the journal Obesity found that sleep deprivation led men to buy more high-calorie foods while grocery shopping.

 RELATED: 10 Exercises That Burn More Calories Than Running

Maya Moore, Novak Djokovic and Tom Brady have all sworn off dairy in recent years, and they credit that decision with helping them feel and perform better.

Why are so many stars calling it quits on milk and its derivatives? And are they right to do so? Let’s take a look at their reasoning.

What is a Dairy Product?

First, let’s define the word “dairy.” A dairy product is any food produced from the milk of mammals. Dairy products can be made with milk from a variety of animals, including goat, sheep and buffalo. But inside the United States, dairy products are closely associated with cow’s milk. According to Dairy Management, Inc., cow’s milk accounted for nearly 95 percent of all American milk consumption in 2014.

Though cow’s milk and the products it is used to produce are still a gigantic industry in the U.S., overall dairy consumption is on the decline. U.S. cow milk sales tallied under 6 billion gallons in 2012, the lowest total in decades. Meanwhile, non-dairy alternatives such as almond milk have exploded in popularity.

But Isn’t Milk Healthy?

Based on its nutritional profile, cow’s milk looks like a fairly nutritious beverage. One serving of whole cow’s milk contains 103 calories, 2.4 grams of fat, 1.5 grams of saturated fats, 12 grams of carbohydrates, 107 mg of sodium, 13 grams of sugar, 8 grams of protein, 366 mg of potassium and 30 percent of your daily calcium. Skim milk is lower in fat, but a growing amount of research is finding whole milk might be the better overall option because the fats it contains deliver beneficial health properties. (That fat also helps promote satiety, helping you feel fuller, longer.)

“The fat content of milk is where many of its nutrients are located, such as vitamin A, vitamin K2 and omega-3 fatty acids. When you remove the fat to create skim milk, you’re removing a lot of those nutrients as well,” says Brian St. Pierre, a dietitian at Precision Nutrition.

RELATED: How 6 Popular Milk Alternatives Measure Up

Since milk has high levels of beneficial nutrients such as healthy fats, protein, potassium and calcium, why are so many athletes moving away from dairy products? For some, the answer lies in how their body digests lactose.

What is Lactose Intolerance?

According to the Mayo Clinic, lactose intolerance refers to a state where one is “unable to fully digest the sugar [lactose] in milk.” Lactose is the main sugar found in cow’s milk. Any product made with cow’s milk contains lactose unless it undergoes a special process to remove the sugar. If so, the product will be marked as lactose-free.

The most common cause of lactose intolerance is a condition known as primary lactase deficiency. Lactase is an enzyme produced in the small intestine that is crucial for breaking down lactose into glucose and galactose, two simple, digestible sugars. People with primary lactase deficiency experience a decrease in lactase production over time, often beginning at about 2 years old.

RELATED: Maya Moore’s Small Diet Change That Produced Big Results

A deficiency of lactase can cause what is known as “lactose malabsorption,” where undigested lactose passes into the colon, where it is broken down by bacteria, creating fluid and gas. This leads to the symptoms commonly associated with lactose intolerance—abdominal bloating, diarrhea, gas and nausea. The amount of lactose someone with lactose intolerance can tolerate before experiencing symptoms varies greatly, depending on the individual and the type of dairy product they’re consuming.

“About 40 to 60 percent of all adults are unable to tolerate the lactose sugar in [cow] milk, often causing some not-so-fun gastrointestinal issues,” says St. Pierre.

In fact, lactose intolerance is so prevalent worldwide that it’s considered the normal state for most adults and not an actual disease condition. However, people with European ancestry have been found to have an abnormally high tolerance for lactose.

“Those from European countries have evolved to handle dairy better than those coming from countries in Africa and Asia,” says Ryan Andrews, also of Precision Nutrition. The ability to digest cow’s milk into adulthood is known as lactase persistence, and it likely traces back to a genetic mutation which appeared in European dairy farmers over 7,000 years ago.

A few tests can be used to determine whether an individual is lactose intolerant. The aptly named “lactose intolerance test” gauges the body’s reaction to a high-lactose liquid via blood testing two hours after consumption. If your levels of glucose don’t rise, that’s a sign your body isn’t properly digesting and absorbing lactose. There’s also the “hydrogen breath test,” which requires you to drink a high-lactose liquid, then have the amount of hydrogen in your breath monitored. If your body doesn’t digest lactose, it will ferment in your colon and release hydrogen and other gases. If larger than normal amounts of hydrogen appear in your breath when tested, that’s a sign you aren’t fully digesting lactose.

For an athlete with a genuine lactose intolerance, the benefits of avoiding dairy are obvious. With no nasty gastrointestinal issues to worry about, of course they’re going to feel better.

Why Might An Athlete Who Isn’t Lactose Intolerant Feel Better After Cutting Out Dairy?

Many athletes and people in general have reported feeling better after dropping dairy, despite the fact they don’t suffer from lactose intolerance. There are a few reasons why this might be the case.

First, although it’s highly unlikely, they could have a milk allergy. According to the American College of Allergy, Asthma and Immunology, milk allergies occur in 2 to 3 percent of children younger than 3, but 80 percent of those affected outgrow it before they turn 16. Unlike lactose intolerance, people allergic to milk have an adverse immune reaction to one or more constituents of the milk of an animal outside of lactose.

Second, for those who don’t suffer from lactose intolerance or a milk allergy, dairy could be slowing them down due to the presence of A1 casein, a phosphoprotein found in much of the cow’s milk produced in the U.S. According to Kamal Patel, director of research for the health and nutrition website Examine.com, recent studies on mice suggest A1 casein could cause inflammation in the gut.

An inflamed gut can lead to something called “leaky gut syndrome.” When the gut wall gets irritated or inflamed, it loses its selective permeability. A healthy gut allows only specific beneficial things—like vitamins and amino acids—to escape through the gut wall and into the bloodstream. A leaky gut loses this ability, often letting harmful things like undigested food particles, toxins and microbes escape from the gut and enter the bloodstream. That can throw the immune system out of whack and lead to a host of issues.

RELATED: Why Your Gut Might Be The Most Important Part of Your Body

Third, an athlete might feel better after dropping dairy due to dietary displacement. When you eliminate dairy from your diet, you have to replace their calories and nutrients with other foods. If the foods you add are nutritionally superior to what you ate before, you will feel the benefits of a better diet.

“If someone starts eating a bit less cheese, yogurt and milk and replaces those with veggies, fruits, beans, whole grains, nuts and seeds, they could be doing their body good by getting nutrients most dairy products don’t provide,” Andrews says.

Dietary displacement is why many people feel better on a gluten-free diet, even if they don’t have celiac disease or an actual gluten sensitivity. It’s not because their body is devoid of gluten; it’s because they’re now eating fewer highly-processed foods and more fruits and veggies.

I’m not lactose intolerant but I’d like to see how I feel without dairy. What should I do?

If you’re interested in seeing how you feel without dairy, Andrews suggests first cutting out dairy at certain times and seeing how you feel.

“If someone drinks a whey protein shake with whole milk for breakfast each day and gets congested, try a non-dairy breakfast instead and take note of how you respond,” Andrews says. This can be a good way of gauging dairy’s effects on you without cutting it out entirely.

If you do decide to go dairy-free, you can choose from several smart replacement foods to ensure you’re still getting the necessary nutrients.

“Dairy is highly advertised and promoted in North America, so a lot of people think it’s mandatory to consume. The idea of not consuming it can be a bit scary for some people at first, but it’s important to remember that not everyone across the world is consuming dairy every day, and it’s not an essential food to consume,” Andrews says. You can replace the nutrients lost by ditching dairy fairly easily. “Foods to include more of when cutting out dairy should include beans, greens, nuts and seeds to make up the missing protein and minerals.”

For those who want to consume dairy, Andrews suggests seeking out organic products made with milk from grass-fed, pasture-raised animals whenever possible. Check the Cornucopia Institute Scorecard to compare the various conditions under which different brands of cow milk are produced. The card scores each brand based on factors such as hormones and antibiotics used on the cows, health and longevity of the cows, and grazing and open land provided for the cows. All of those factors can impact the nutritional makeup of the milk the cows produce.

Of course, it’s also wise to opt for more nutritious (and less processed) dairy options like plain yogurt and kefir over ice cream and mozzarella sticks.

1. Midday Snacks

When athletes reach for a midday snack, they usually choose a high carbohydrate or fat option from a vending machine. These snacks are quick and easy but leave much to be desired in the nutrition department.

A cheaper and healthier alternative is to pack snacks to take with you to school. My favorite option is hard-boiled eggs, but foods like deli meat and canned tuna are also great. These snacks are super quick and easy, while offering 10-20 grams of protein per serving.

2. Cook in Bulk

After a long day of school and practice, few athletes have the time or energy to thaw, prep and cook a healthy meal. Most of the time, instead, they go for the quick takeout option or a “ready in 15 minutes” box meal. Both of these options tend to be less than ideal for your nutritional needs.

A good way to get your protein at dinner without spending an hour in the kitchen is to cook in bulk ahead of time. By cooking in bulk one to three days a week, you can have food readily available whenever you need it. Simply warm up your protein, add a side and you have a healthy meal ready in only minutes.

3. Daily Shake

In a perfect world, we would get all of our nutritional needs from the foods we eat. In reality, this is not always practical. Adding in a shake to your daily routine is a fast, safe, and effective way to up the amount of protein you are consuming. There are many options out there, but it’s important to find a quality brand with a good amount of branched-chain amino acids (BCAA) per serving.

RELATED: 

• 5 Protein-Packed Recovery Shakes
• Why Protein Is Important for Athletes