The Olympics this summer really made me excited and motivated in all aspects of health and fitness. In order to be at the level of competition they are they have to train smart, get adequate rest, and nourish their bodies with whole heart healthy foods. All of these components day in and day out allow these athletes to be on top of their game.
Here are 5 approved healthy habits from olympic athletes in Rio …
#1 They Hydrate Their Bodies:
Meg Mangano, team nutritionist for the LA Clippers and member of the U.S. Olympic Committee’s Sport Science Network, “because I’m hyper-focused on hydration.” She recommends athletes start drinking water as soon as they get up, and continue drinking fluids throughout the day. Dehydration can significantly impact performance, and drinking more fluids is one of the easiest things athletes can do to improve their performance. Most top athletes drink about 1/2 to 1 ounce of fluid per pound of body weight every day, and at least half of those fluids should be from water.
Why you should too: “Most people live in a constant state of mild dehydration,” Mangano says. Being dehydrated not only impedes athletic performance, but can lead to a sluggish metabolism. Drink water (or other calorie-free beverages) until your urine is pale yellow, like the color of lemonade. A good goal is to drink about half your body weight in water every day. If you weigh 150 pounds, you should drink 75 ounces – nearly 10 cups – of water. To add some flavor and hydrate even more try NUNN ACTIVE hydrating salts …
#2 Athletes Treat Food as Fuel
The best athletes consider food as fuel. “Good nutrition is part of their overall lifestyle – just like the attention they have to training, bodywork and sleep.” Today’s Olympians eat right not only for improved performance; they do so to recover better and stay healthy.
Why you should too: “Many people fuel their cars better than their bodies. “If you wouldn’t put low-octane gas into a Porsche, then why would you eat low-quality food?” Instead, before taking a bite, ask yourself: “How is this going to make me feel, perform and improve my health?” Take it even further and track what you eat in a journal or online app like myfitnesspal.com, then record how you feel. People who record what they eat – even if it’s only for a few days a week – generally have healthier diets. Here is a link to see what Olympic Athletes are consuming on a daily basis …
They Eat Lots of Omega 3’s (i.e seafood)
Diets high in omega-3 fatty acids, such as those found in salmon, lead to lower body-fat storage versus diets rich in other fatty acids. Scientists believe omega-3 fatty acids work by helping increase lean body mass, which boosts metabolism. In the 2016 Summer Games, they’re expected to eat more than 82 tons of seafood. What’s great about fish is that it provides lean protein, plus the anti-inflammatory omega-3 fatty acids that have a lot of health benefits and aid recover.
Why you should too: Most Americans eat just 10 percent of the 8 to 12 ounces (about two fish meals) per week recommended in the 2015-2020 Dietary Guidelines for Americans. Getting enough seafood ensures that your body will have an optimal amount of the omega-3 fatty acids DHA and EPA, which improve heart health, reduce the risk for Type 2 diabetes and help maintain a healthy weight.
They Follow an 80-20 Rule
No one eats perfectly all the time – including the most decorated Olympians. Most athletes stick to their performance nutrition guidelines about 80 percent of the time. This doesn’t mean they’ll eat anything that winds up on their plate, but they may indulge occasionally by eating some baked goods, fried foods or salty snacks.
Why you should too: If you try to eat perfectly 100 percent of the time, you only set yourself up for failure, if you use the 80/20 rule you are sure to have long-term success and not feel like you are being restricted. For example, if you eat 21 meals in a week, make sure 17 to 18 meals contain a protein, carb, and good fat then have fun with the other 3 to 4 meals. Now having fun is not a “cheat” meal or an excuse for gluttony it is a meal that you enjoy and it doesn’t even mean it can’t be a protein carb, or fat! For example our fun meals are usually on friday night and sunday morning. This doesn’t mean they are “bad”, it means I have put enough “positive meals” in my body and can “afford” to indulge in a fun meal once in a while!