Smart Options
Smart Options for Athletes
Many athletes have a hard time meeting their nutritional needs.
Whether you are a runner, walker, swimmer, tennis player, cyclist or involved in some other sport, what you eat is critical in optimizing performance, helping in injury prevention, assisting in recovery and minimizing your risk of illness (cold, flu, infection). An athlete’s diet should be rich in lean protein, carbohydrates and good fats (mono- and polyunsaturated). Walnuts are a “smart” way to fuel by being a convenient source of protein (2 grams per ounce) and providing essential polyunsaturated fats (13 grams out of 18 grams total fat) including 2.5 grams of alpha-linolenic acid, the plant-based omega-3 fatty acids. Walnuts can help athletes of all levels obtain their necessary daily nutritional needs, thus aiding to fuel optimal performance.
Some tips to help you be at the top of your game:
- Consider throwing a bag of walnuts into your gym bag the next time you are heading to practice or your next tennis match.
- Consume regular meals and snacks - For most athletes, it is almost impossible to meet the nutrition requirements with less than 3 meals and 2-3 snacks each day.
- Stay well hydrated – dehydration can impair performance. Consider carrying a sports bottle with you at all times and continue to refill it throughout the day.
- Try out some of the “smart” snacks in our recipe sections to find additional ways you can fuel your way to your athletic best! Recipe
- Feeling inspired? Try making some delicious homemade walnut energy bars – a great alternative to store bought brands that often lack great flavor and may be packed with excess calories, fat and sugar. Throw one in your backpack, purse or gym bag and you'll be ready to start any practice, game or match!
Related Articles
Benefits of nuts, including walnuts, for athletes: Nuts & Athletes: Love 'em or Leave 'em? by Nancy Clark, MS RD CSSD, for active.com
