SportPerformanceU
  • ABOUT
    • OUR COMPREHENSIVE APPROACH
    • STAFF
    • FACILITY
    • NOTABLE ALUMNI
    • FAQ
    • ATHLETE SCHOLARSHIP FUND
  • PERFORMANCE PROGRAMS
    • ATHLETIC PERFORMANCE
    • YOUTH PROGRAMS
    • TEAM PERFORMANCE
    • Adult Personal Training
    • SPEED TRAINING
    • SPORT NUTRITION
    • CORPORATE FITNESS
  • SPORT ACADEMIES
    • DRAYSON QUARTERBACK ACADEMY
  • PHYSICAL THERAPY
  • INTERACT
    • CONTACT
    • ATHLETIC PERFORMANCE BLOG
    • FOOTBALL BLOG
    • RECORD BOARD CLUBS
    • TESTIMONIALS
    • Merchandise
  • REGISTER
    • ATHLETIC PERFORMANCE
    • CAMPS AND CLINICS

ATHLETIC PERFORMANCE BLOG

Top 5 Nutrition Tips For The Late 20’s & Early 30’s Athlete

6/5/2017

0 Comments

 
This is obviously focused towards our older athletes and some that are just leaving the game. It may come as no surprise, but when you get up in age your nutrition strategies have to be much more focused and attention to detail is paramount. When you are young you have more wiggle room for nutritional blunders. As long as you are getting the right stuff in, the extra stuff doesn’t matter as much. When you are a little bit older that is no longer the case. Below are some things I have begun to appreciate even more now that I am in my mid-thirties.

The less active you are and the older you get, the more focus has to be placed on what you eat. No matter how hard most of us try, we cannot maintain the time commitment that we once had to physical activity as when we were younger. Along with getting a bit older our metabolism starts to slow compared to our younger years. Now this is no time to start having an emotional breakdown, it is just time to make slight adjustments in your nutrition game. So here we go!

1. Watch your sodium intake. When you were a teenager that pizza didn’t give you dry mouth during the night like it does today. Why do you feel the need to put a gallon of water on your night stand after having a sushi feast? The combination of sodium and carbohydrate tends to pull water out of the cells at a much higher rate now as it did when I was younger. I’m not sure about the physiology, but I’m sure it is happening. Keep an eye on your sodium and carbohydrate combo intake and make sure to drink plenty of water. Let’s just say a gallon a day for a nice round number.

2. Reduce or eliminate refined grains. I’m talking bagels, cookies, pasta, pastries, rolls and anything else you can think of. I’ll stick my 2 cents on carbohydrates here. As you get older and become less active (You are not as active as you were when you were a teenager) you have to adjust the amount of carbohydrate you consume. On days when you are more active, have more carbohydrates and on days that you are less active, have less. And these carbohydrates should come in the form of high value nutrients such as sweet potatoes, steel cut oats, black beans, bananas and brown rice.

3. Avoid added sugar. This is probably the number one killer in the U.S. today and is consumed at alarming levels compared to past decades. Cane sugar is a carbohydrate and as mentioned before it decreases hydration level. It is recommended that the average American consume less than 20g of added sugar daily. There goes your morning coffee! Do yourself a favor and try to wean yourself off this stuff.

4. Fried food will no longer agree with you. Fried food has never been good for you, but it is amazing the things we can get away with when we are young. Your body no longer accepts junk food as a viable means of nutrients. This includes foods that have been fried and brought back to room temperature such as potato and tortilla chips. Anything that lists oil on its packaging has likely been in the fryer.

5. Limit your alcohol consumption. Since alcohol consumption is illegal until you are 21 yrs of age this would only be the appropriate time to discuss it. Alcohol turns off ant-diuretic hormonal which leads to dehydration. It also promotes increases in the hormone estrogen, in essence decreasing the ratio of testosterone to estrogen. This is a bad combination for any athlete that requires explosive speed and strength to perform at their best. Limit alcohol consumption to 2-3 drinks a week in your off-season, if at all.
​
That’s my top five. Comment below and let me know if I missed any of your favorites
0 Comments



Leave a Reply.

    Archives

    January 2023
    October 2022
    September 2022
    August 2022
    June 2022
    March 2022
    February 2022
    January 2022
    December 2021
    June 2021
    May 2021
    March 2021
    June 2017
    March 2017
    February 2017
    December 2016
    September 2016
    August 2016
    July 2016
    June 2016
    April 2016
    January 2016
    September 2015
    August 2015
    July 2015
    May 2015
    April 2015
    March 2015
    February 2015
    January 2015
    December 2014
    August 2014
    May 2014
    March 2014
    February 2014
    January 2014
    November 2013
    October 2013
    September 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013
    February 2013
    January 2013
    December 2012

    Categories

    All
    ACL Injuries
    Aerobic
    Anaerobic
    Biomechanical Analysis
    Carbohydrates
    Coaching
    Core Training
    Deadlift
    Dynamic Warm Up
    Endurance Training
    Energy Systems
    Hip Hinge
    Injuries
    Injury Prevention
    Medicine Ball
    Mobility & Stability
    Mobility & Stability Development
    Motivation
    Overuse Injuries
    Personal Training
    Physical Activity
    Power Training
    Programming
    Single Leg Training
    Speed Development
    Speed Drills
    Speed Training
    Speed Training
    Sport Conditioning
    Sport Nutrition
    Sport Performance
    Sport Psychology
    Sport Specific Training
    Squatting
    Strength Training
    Swimming
    Training
    Weight Gaining
    Youth Movement

    RSS Feed

Proudly powered by Weebly
  • ABOUT
    • OUR COMPREHENSIVE APPROACH
    • STAFF
    • FACILITY
    • NOTABLE ALUMNI
    • FAQ
    • ATHLETE SCHOLARSHIP FUND
  • PERFORMANCE PROGRAMS
    • ATHLETIC PERFORMANCE
    • YOUTH PROGRAMS
    • TEAM PERFORMANCE
    • Adult Personal Training
    • SPEED TRAINING
    • SPORT NUTRITION
    • CORPORATE FITNESS
  • SPORT ACADEMIES
    • DRAYSON QUARTERBACK ACADEMY
  • PHYSICAL THERAPY
  • INTERACT
    • CONTACT
    • ATHLETIC PERFORMANCE BLOG
    • FOOTBALL BLOG
    • RECORD BOARD CLUBS
    • TESTIMONIALS
    • Merchandise
  • REGISTER
    • ATHLETIC PERFORMANCE
    • CAMPS AND CLINICS