It's that time of year again! Everyone wants to lose weight and get in shape! As an athlete, your New Year's Resolution to lose weight needs a different approach than the mainstream.
Reduce body fat to improve body composition and help with speed. Increase muscle mass to improve power and endurance. Improve mental performance for better control of emotions and clear thinking.
From experience in working with athletes and their nutrition, I have discovered four common trends that will improve most diets.
1. Drink more water
2. Increase lean protein
3. Increase raw vegetables and fruits
4. Increase healthy fats
Increasing the above food will help you to easily reduce the amount of breads and sugar. You should not cut out bread and sugar completely. You body needs them. Nutrition needs to be balanced and consistent so your body performs better on the inside to give you the results you want on the outside.
Where to start?
I encourage you to make a 3 day food journal of your current diet. Look at your bread, pasta, and sugar consumption and reduce by half the amount. Eat twice as much protein and use poultry, protein powders and nuts as protein sources. Consume healthy fats as early in the day as possible. Adding almonds or avocado to your breakfast or mid morning snack. Replace snacks between meals with fruit, nuts, and raw veggies.
The most important adjustment will be to drink 80-100 oz of water in every day.