As a female athlete, you know the dedication it takes to train hard, stay focused, and chase your goals. But even the most committed athletes can stumble when it comes to nutrition. If you’re finding that you’re low on energy, hitting plateaus, or not recovering as quickly as you’d like, it might be worth examining your nutrition routine for these common pitfalls. Here are the top five nutrition pitfalls and how to avoid them:
Undereating for Performance Needs
Many athletes believe they need to restrict calories to maintain a certain body type or that less food means better results. But undereating can leave you running on empty, leading to fatigue, increased injury risk, slower recovery times and impacts to your long-term health & performance.
- How to Avoid It: Ensure you’re meeting your daily caloric needs by tracking your intake, especially on high-training days. Avoid skipping meals and plan to eat every 3-4 hours,eat more on higher training days. Focus on nutrient-dense foods like lean proteins, whole grains, and plenty of fruits and veggies. If you’re unsure, reach out to schedule a sports nutrition assessment.
Skipping Recovery Snacks
After a long or challenging workout, your muscles are like sponges, ready to soak up nutrients for repair and growth. Skipping that crucial recovery snack can mean slower healing, less energy for your next workout, and more muscle soreness (AND may hinder your ability to meet your overall energy intake needs).
- How to Avoid It: Aim to refuel asap after exercise with a snack that has both protein and carbs. A banana with peanut butter, Greek yogurt with berries, or a protein smoothie are all excellent choices. This post-workout snack is key for helping muscles repair and replenish glycogen stores, getting you ready to tackle your next training session.
Neglecting Hydration and Electrolytes
Drinking enough water is essential, but for athletes, water alone may not be enough. When you sweat, you’re losing important electrolytes (like sodium, potassium, and magnesium). Neglecting hydration can leave you fatigued and cause headaches.
- How to Avoid It: Start with a hydration plan! Aim to drink at least 2.2L of water throughout the day in addition to drinking during workouts. For training sessions longer than an hour or in hot conditions, add an electrolyte drink or make your own with water, a pinch of salt & maple syrup. Monitor the color of your urine—it should be pale yellow; anything darker could be a sign of dehydration.
Ignoring the Importance of Carbs
Despite popular diet trends, carbs are not the enemy. Carbohydrates are the body’s primary energy source for high-intensity and endurance activities. Skimping on carbs can lead to a drop in energy levels, making it harder to perform at your best.
- How to Avoid It: Prioritize complex carbs in your meals, such as oats, quinoa, brown rice, and sweet potatoes, to provide steady energy throughout the day. Rely on simpler carbs (like fruit or a slice of toast) for quick fuel right before, during or after workouts. Your body needs these carbs to fuel workouts and replenish glycogen stores, especially during heavy training periods.
Overdoing Supplements Instead of Whole Foods
Supplements can seem like a quick fix, but relying too heavily on them can lead to nutrient imbalances and misses out on the added benefits consuming whole foods. Vitamins, minerals, and antioxidants from whole foods are absorbed better and often work together in ways supplements can’t replicate.
- How to Avoid It: Think of supplements as a boost, not a base. Focus on getting the majority of your nutrients from whole foods, like colorful fruits, vegetables, lean proteins, and healthy fats. Become an informed supplement consumer and if you think you’re deficient in something specific (like iron or vitamin D), get tested and consult a professional before starting a supplement.
Getting your nutrition dialed in can make all the difference in how you feel, recover, and perform. If you’re looking to take the guesswork out of your nutrition strategy, reach out & schedule a complimentary information call today.
