Solid nutrition is the basis for building a healthy body, whether the goal is athletic achievement or simple well-being. Tom Sullivan, a strength coach and owner of Sullivan Training Systems, Weymouth, Mass., was hired recently by Babson College to run strength sessions for the school’s hockey team. He posted to his blog part of his training manual on nutrition, which offers insights on healthy eating and dietary supplements that can work for college athletes to weekend warriors alike.
First, he suggests, start with hydration, consuming up to a gallon of water per day; green tea and an occasional coffee are fine, but avoid soda, fruit juice and sports drinks unless you desire them during competition. Next, look for whole food nutrition and eat at least four times a day, which includes on-the-go options such as shakes and healthy snacks like nuts; breakfast is the key meal, and an opportunity to fill up on quality protein and fruit, versus high glycemic carbs. If you’re looking for carbs, Sullivan does recommend Ezekiel Bread, made from sprouted grains to make digestible protein
Another important consumption time, he said, is post-workout nutrition, advising folks to consume something like whey protein immediately after a workout, followed by a complete, healthy meal in the next half hour. Besides whey protein, there are a few sports supplements on Sullivan’s roster. He suggested using 5 g of creatine monohydrate per workout, and another 5 g post-workout, plus fish oil supplements.
Finally, leave room for “planned cheating,” when means eating to support fitness goals 90 percent of the time, and leaving three meals a week that include foods that aren’t on the normal menu. Sullivan said this helps satisfy cravings and keeps things manageable.