Winter can be challenging for athletes and regular folks alike to stay energized and ready for action. If you are feeling tired ask yourself the following:
Am I getting enough rest?
Research shows that most people need around 7-9 hours of sleep per night to be fully rested. Rest also allows your muscles time to repair and rebuild themselves.
Am I drinking enough water to stay hydrated?
Dehydration is a prime candidate for athletes feeling tired. Remember just 2% loss in body water will result in a significant decline in performance. Not only sport performance but performance in LIFE!
Am I eating enough food?
Under-fueling your body will produce fatigue, loss of muscle, and will cause your body to hold onto fat tissue. Maintaining your caloric intake throughout the day will keep you fueled and ready to perform.
Am I eating the right kinds of food?
Follow an eating plan that contains plenty of high carbohydrate (whole grain when possible) foods. Include lots of fruits and veggies. Minimize the amount of unhealthy fat (saturated fat from animals). Also be selective in the high sugar foods you choose. Limiting refined sugar intake (soda, candy, cookies) will maintain a more STABLE energy level.
Finally, Am I eating the right foods at the right times?
Fueling your body during the day (BEFORE PRACTICE) will allow your body to digest the food you eat and prepare to use it during practice. Eat plenty of healthy high carb foods for BREAKFAST and LUNCH. If you do not eat enough during the day you will be forced to eat more at night, a practice that may cause your body to store more fat for use at a later time.
Use this checklist to determine if you are doing all you can to feel energized and ready to PLAY!! If you are doing all of these healthy habits, you may need medical attention to correct the problem.
o Sleeping 7-9 hours per night
o Drinking at least ½ your body weight in ounces per day, outside of practice!! (180lb person, 90 ounces of water)
o AND drinking plenty of fluid during practice (Gatorade when necessary)
o Eating enough food
o I know how many calories I should have and stick to my meal plan
o Eating energy producing foods at the right times
o I eat breakfast, lunch and a snack every day before practice
Remember: If you need help just ask! You can get nutrition tips from your athletic trainer, strength and conditioning coach or sport nutritionist, Emily Edison: edisone@u.washington.edu. GO DAWGS!!
