Nutrition

How many additional calories should an athlete consume if they work out twice a day?

Strategic Calorie Intake for Optimal Athletic Performance

If you're working out more than once a day, you might be thinking hmmm. I have to eat a lot more calories. Well, let's put this in perspective. First of all, it's not just about the calories or the energy. You consume is the quality of if the timing of is the quantity of that. Make a really big difference. So, here's what I say to my athletes all the time, if we look in the middle. So in the middle of might be a workout, it might be a practice. It might be conditioning or it might be an event. Depending upon the day on either side of that is your and post what you were doing before, to prepare for activity, and what you're doing on the back end to repay her from what you did. So you can do it again. So, if we think about parenthesize in our bouts of physical activity, if you're going to work out in the morning, perhaps you're splitting breakfast. So you're having part of your breakfast before and part after you're done, if you're going to work out again in the afternoon, maybe you have lunch in the middle of the day and then in the afternoon, maybe you're doing a snack before that afternoon work out and eating something. After that might be dinner or it might be something lighter and you have your dinner later. So starting to be strategic about what it is that you do. Help you to stay energized throughout the day and help you to maximize strength stamina and speed. The other part of that is we can do the makeup on the back end. And what I mean by that is after a day of rigorous training or two a day, then think about what you do before bed, because when you sleep, that's the time to restore. They help your body recover and refresh. So you can do more the next day. So, ending with a nightcap, so to speak. And maybe that might be a bowl of cereal. It might be a yogurt parfait, it might be a smoothie, it might be a good old fashioned, peanut butter, and jelly with a glass of milk. All those types of things. Help your body come back to Baseline, so that you are recovered and renewed and refreshed.

If you are working out more than once a day, it's important to be strategic about what and when you eat. You should have some food before and after each workout as well as something before bed to help your body recover and refresh.

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When it comes to working out twice a day, it's not just about consuming more calories. The quality, timing, and quantity of the food you consume make a significant difference. It's important to strategically plan your meals and snacks around your workouts.

For example, if you have a morning workout, consider splitting your breakfast, having part of it before and part after the workout. If you have an afternoon workout, have a midday meal and a snack before the workout. Adjust your dinner accordingly, either having a lighter meal or a regular dinner later.

Being strategic with your nutrition helps maintain energy levels throughout the day and optimize strength, stamina, and speed. Additionally, consider the post-workout recovery. Before bed, choose a nighttime snack that aids in restoring and refreshing your body. This could be a bowl of cereal, a yogurt parfait, a smoothie, or even a classic peanut butter and jelly sandwich with a glass of milk.

By paying attention to your nutrition and making thoughtful choices, you can ensure that you provide your body with the fuel it needs to recover, perform, and stay energized during multiple workouts in a day.

What was the biggest challenge you faced as the nutritionist for the Kansas City Chiefs?

Fueling Success: The Key to Sports Nutrition Collaboration

What's the biggest challenge that I've faced as being the sports dietitian for the Kansas City Chiefs? Well, let me start with saying that I've been in the field of nutrition for quite a while. I've actually was the sports dietitian for the Pittsburgh Steelers for 24 years, and they went in a different direction and so did I. So I went to the Chiefs. So I've been doing this for a while. So I think biggest challenges, and not challenges, but things to be aware of is we are the pit crew, the players are the drivers. That's it. As a sports dietitian, I'm not out there on the field. That is not my role. My role is to provide the support on the back end. It is important to work as a team collaboratively with everybody else that surrounds that athlete, from what happens in their home to perhaps their personal chef, to the athletic trainer, to the sports medicine physician, to the orthopedic surgeon, to the team psychologist, to the strength coaches. All of us really need to work in unison with the athlete being the center cog in the wheel, so to speak, and also working with the food service staff. So it's not about challenge. It's about opportunities of collaborating, cooperating, and creating that environment around that player to allow him to succeed.

The biggest challenge of being the sports dietitian for the Kansas City Chiefs is working as part of a team to provide the best support for the athletes. It is important to collaborate with all members of the athlete's support system, from their home life to their medical providers to the food service staff, in order to ensure the athlete's success.

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As the sports dietitian for the Kansas City Chiefs, the biggest challenge I've faced is understanding and embracing my role within the team. I've been in the field of nutrition for a long time, previously serving as the sports dietitian for the Pittsburgh Steelers for 24 years before transitioning to the Chiefs.

One important aspect to recognize is that as a sports dietitian, I am not out on the field with the players. My role is to provide support behind the scenes. I view myself and my team as the pit crew, while the players are the drivers. It's crucial to work collaboratively with everyone involved in the athlete's journey, from their home environment to their personal chef, athletic trainers, sports medicine physicians, orthopedic surgeons, team psychologists, and strength coaches. We all need to work together, with the athlete at the center, to create an environment that fosters success.

Rather than seeing these dynamics as challenges, I view them as opportunities for collaboration, cooperation, and the creation of a supportive ecosystem around the player. By working in unison and supporting each other, we can provide the best possible environment for the athletes to thrive.

What lifestyle changes can athletes make to improve digestion?

Lifestyle changes to improve athlete digestion: slow down, watch what you eat

Are there any lifestyle changes that an athlete can make to improve digestion? Yes. So one of the biggest ones is slow down. When you're on the run all the time, you're doing the drive by eating and shoveling it in that usually makes you feel pretty miserable. So you want to be able to take the time to digest. That also might mean sips over gulps. It might mean smaller amounts of food at a time. So instead of feeling like you have to wolf down that whole sandwich before a workout, maybe you have a half of it and you have the other half when you are done. If you are prone to bloating, watching things that are gas producing, okay, that means carbonated beverages. They have bubbles in them so that usually can feel pretty uncomfortable. Sometimes minimizing the amount of fiber around the time of workouts can be incredibly comfortable as well. If you find that you're going to be going in terms of your physical activity, you might really want to change the what you eat beforehand or maybe even going with something more of a fluid as opposed to a solid that can be really, really helpful. And if you think about the position of the sport, like if you're hunched over a bike or rowing or whatever, you want foods that leave the gut very, very quickly so you don't have that feeling of discomfort. And most importantly, contact a registered dietitian, sport dietitian who can help you design a diet to be a member of the Good Gut Club.

To improve digestion, an athlete can make lifestyle changes such as slowing down while eating, avoiding gas-producing foods, reducing fiber intake around the time of workouts, and eating more fluids instead of solids before physical activity. Athletes should also consult with a registered dietitian or sport dietitian to help design a diet that helps with gut health.

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To improve digestion, athletes can make certain lifestyle changes. One important change is to slow down while eating. Avoiding rushed, drive-by meals and taking the time to digest can prevent discomfort. Sipping beverages instead of gulping them and consuming smaller amounts of food at a time can also aid digestion. If prone to bloating, it's advisable to avoid gas-producing items like carbonated beverages. Additionally, reducing fiber intake around workout times can be beneficial for comfort. Depending on the physical activity involved, athletes may need to modify their pre-workout meals, potentially opting for fluids rather than solid foods. Considering the position required for the sport (e.g., hunched over a bike or rowing), foods that are quickly digested can help avoid discomfort. Lastly, it is highly recommended to consult a registered dietitian or sports dietitian who can assist in designing a diet plan for optimal gut health.

Is there a particular diet athletes should follow?

Customizing the Ideal Diet: Why Athletes Need a Personalized Approach

Are there particular diets that athletes should follow? Realize this, it is not one size fits all. What you choose to eat should be based upon the foods you like, how well your body tolerates what you take in, if you have any underlying food allergies and tolerances, you need to think about that. You need to eat within your salary cap, that's really important, to eat within your culinary ability and if you have any underlying health issues that need to be addressed, your diet should help with that, not exacerbate underlying health issues. That's why it can be so beneficial to have a consult with a registered dietitian, why? Because the RD can be the GPS to really help you map out a strategy that's gonna work for you, that takes into account your likes, your dislikes, the timing of the day that makes sense to eat, what some of the physical goals are that you have, making sure that it addresses any underlying issues as well so you end up with a plan that is attainable, maintainable and sustainable.

An athlete's diet should be based on their individual needs, likes and dislikes, budget, and any underlying health issues. It can be beneficial to consult with a registered dietician to help create an attainable, maintainable, and sustainable plan.

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Are there specific diets that athletes should follow? It's important to understand that there is no one-size-fits-all answer. Your dietary choices should be based on factors such as your food preferences, how well your body tolerates different foods, and any underlying food allergies or sensitivities you may have. It's crucial to eat within your means and culinary abilities, considering any existing health issues that need to be managed or improved through diet. Consulting with a registered dietitian can be highly beneficial in developing a personalized plan that takes into account your preferences, timing of meals, physical goals, and addresses any underlying health concerns. This way, you can create an attainable, maintainable, and sustainable dietary strategy that works for you.

What are the best healthy fats for endurance athletes and how should they be best utilized?

Unlocking the Power of Healthy Fats for Endurance Athletes

Hey James, I love this question on best healthy fats for endurance athletes. And so, one of the things about getting in fats is that fats have a role to play in terms of heart health in terms of disease, prevention, in terms of making us feel satisfied and also as a source of energy which is critically important as an endurance athletes. So we think about healthy fat of those that might be dual Duty. So for instance, if you eat a fatty fish like a salmon or even like a sword, Dean, yes. That is healthy fat with the Omega threes, but it's also the protein. If you consume nuts or seeds or a nut butter or seed butter, you're getting the benefit of those healthy mono and polyunsaturated fats and you're also getting the protein. And the fiber that is there. If you have something like an avocado, also, with healthy fat and the fiber and the vitamins, and minerals that come along, with eating it, using something like an olive oil, a soybean oil, and canola oil, all of those are considered. To be healthy fat. And let's not forget about some of the things like cheese with a Cochise, and I shouldn't do that yet. Actually, the saturated fatty acids that are in dairy product, do not increase the risk of heart disease, and they taste just fabulous and also a great source of protein, as well as vitamins and minerals. So making sure that we have some fat as part of every eating occasion Trying to minimize fat intake before endurance event, simply because that might be a GI distress but But there are certainly other times we can fit it in over the course of the day. And having enough of those good fats, also helps to meet those calories to help you replate replete and restore and refresh. So you can do more

As an endurance athlete, it is important to make sure you are getting enough healthy fats. Examples of healthy fats include fatty fish like salmon or swordfish, nuts/seeds and nut/seed butter, avocados, olives, olive oil, soybean oil and canola oil, cheese and other dairy products. It is best to minimize fat intake before an endurance event, but over the course of the day it is important to fit in these healthy fats to help meet your calorie needs and restore energy.

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The best healthy fats for endurance athletes are those that serve multiple purposes. Fatty fish like salmon or swordfish provide Omega-3s for heart health and disease prevention, along with protein. Nuts, seeds, nut butter, and seed butter offer mono and polyunsaturated fats, protein, and fiber. Avocado is another great option, providing healthy fats, fiber, vitamins, and minerals. Olive oil, soybean oil, and canola oil are also considered healthy fats.

It's worth mentioning that saturated fatty acids in dairy products, like cheese, do not increase the risk of heart disease. They are a delicious source of protein, vitamins, and minerals.

While it's important to include fats in your diet as an endurance athlete, it's advisable to minimize fat intake before an endurance event to avoid gastrointestinal distress. However, there are plenty of other opportunities throughout the day to incorporate healthy fats and meet your calorie needs for replenishment and recovery.

By including these good fats in your diet, you can support heart health, feel satisfied, and provide a source of energy for your endurance activities.

What are some strategies for athletes who struggle with disordered eating or body image issues to develop a healthy relationship with food and their bodies?

Strategies for Athletes: Building a Positive Relationship with Food & Body

I work with a lot of athletes that suffer with body image issues, Eating Disorders, or disordered eating. So how do you balance this out? Is doing things that are good for your body and being mindful of what it is that you eat. First of all we want to be positive and constructive and productive and not destructive. Secondly you have to have your support team working with the therapist working with a sports dietitian to really help you navigate through this third thing. Going about not just physique the way your body looks but performance, the way that your body feels I have yet to meet an athlete to says, I want to be the slowest. I want to be the weakest I want to Tire before I start, nobody wants that, the goal is to optimize, but in order to do that, we have to customize, yes, you can be mindful about what it is that you choose to eat, but that is with permission. Not Omission that focus on what your body lets you do your arms. And your legs, your torso, your lungs, your muscles, your bones. How can we do this in a very, very positive way. And so when we focus on that thinking, more, what we can, instead of what we can't working with people, who help us to reinforce those messages, that is how we can be the best advocate for ourselves and create that healthy selfie.

Balance is key when it comes to body image, eating disorders, and disordered eating. To achieve this, work with a therapist, sports dietitian, and support team to find what works best for you. Focus on being positive and constructive, not destructive, and think about what your body can do, rather than what it looks like. Work with people who reinforce healthy messages, and you will be the best advocate for yourself and create a healthy self-image.

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For athletes struggling with disordered eating or body image issues, there are strategies to develop a healthy relationship with food and their bodies. It's important to approach this in a positive and constructive manner.

Firstly, focus on doing things that are good for your body and being mindful of your food choices. Seek support from a therapist and a sports dietitian who can help you navigate through these challenges.

Shift the focus from solely physique to performance and how your body feels. No athlete wants to be slow or weak. The goal is to optimize performance, which requires customization. Be mindful of what you eat, but with permission rather than restriction.

Direct your attention to what your body enables you to do - your arms, legs, torso, lungs, muscles, and bones. Emphasize the positive aspects of your body and its capabilities.

Surround yourself with people who reinforce these positive messages and support your journey towards a healthy relationship with food and your body.

By adopting these strategies and becoming your own advocate, you can create a healthy and positive self-image as an athlete.

Neither AnyQuestion nor its Experts provide medical advice, diagnosis or treatment or otherwise provide professional healthcare services.

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Leslie Bonci, RD, CSSD answers your Nutrition questions. See all the advice Leslie Bonci, RD, CSSD has and get answers to your own Nutrition questions.

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Leslie J. Bonci is an MPH, RD, CSSD, LDN, and owner of Active Eating Advice- Be fit, fed, and Fearless? – A nutrition consulting company. She works with the National Dairy Council, California Dried Plum Board, National Peanut Board, Potatoes USA, Gatorade, Ready Nutrition, General Mills, and Douglas Labs. She is the nutrition consultant for the Kansas City Chiefs, Carnegie Mellon University athletics, and the Pittsburgh Ballet Theatre. She's written several books and authors a blog for Us News and World Report Eat + Run. She also has a weekly radio and TV spot and is on the Fitness magazine advisory board. She lectures extensively, teaches at the University of Pittsburgh, and is developing programs with chefs and master gardeners for kids and adults.