Sport Nutrition. What the athletes eat is as important as how hard they train. It influences both workout and performance, too. Pre-workout fueling, your post-workout/recovery time and overall athletic health are all affected by your smart nutritional choices. It is the glue which gives cohesiveness and benefits to your performance.
Why Pre-Workout Nutritional Choices Matter
When I write, I think better after I have eaten. Sports is no different, because you have to think and concentrate to perform. Giving your body the energy it needs isn’t optional, since it’s the foundation of every rep, play and finish line. That means real food first and smart nutritional choices when food alone isn’t enough.
It’s general knowledge that you need complex carbs and lean protein 1-2 hours before your workout. Avoidance of heavy fats is suggested. That high-sugar drink is a negative choice. Why? It feeds the immediate need, yet gives you the “low feeling of energy afterwards.” Not a plus when you are trying to keep a consistent level of energy throughout your daily training routine. Your nutritional choices could include oatmeal and banana for breakfast. Hydration (usually water) is also very important for your body’s system to work well.
Age and Gender and Why It Matters in Cellular Nutrition
The younger the athlete (8-14), the more the emphasis needs to be on whole foods, rather than supplements. Their growing bodies need calcium and Vitamin D. Even my own vitamins/minerals for me have a specific age-group in mind. Parents can provide both the whole foods and a vitamin, if necessary. They will know best for their athlete of both sexes.
Your athlete, from 14 to 18 years old, will have a different need level. Boys will be building strength and muscle mass. The “hollow leg syndrome” (family term) will be evident. This means they will need more whole foods and informed decisions about possible supplements to have optimum daily training experiences. Many have more than one sport participation.
Girls of the same age group go through their own hormonal changes. This means they need the whole foods and possible iron supplements. Their bone density is also a consideration for the female athlete. They may also participate in more than one sport.
Although teens of both sexes want to make their own choices, parents can help with research. They provide the basis for informed decisions of sport nutrition supplements and the cellular nutrition that goes along with it. In this way, the athlete can enhance their performance and support their needs.
My Type A Grandson’s Sport Nutrition Journey
My Type A Grandson didn’t need babysitting, but his younger brother did. The Type A kid was into football, wrestling, track and baseball throughout high school. So, my weekends were full with his parents attending all the games.
When I stayed overnight during Track season, it was obvious that his parents were using multivitamins to help his training and participation levels. They did this all the way through his high school years.
When I checked with my son, he indicated that he emphasized the electrolyte balance in his body. The multivitamin was also Dad’s choice for his son. With Type A grandson in four sports back to back, it was important for a quality multivitamin and electrolyte fluids to support him and allowed him to excel in every sport.
Why Electrolytes are Important During Your Workout
During your workout it is important to have that consistent energy level. Your electrolytes manage these critical functions:
- pH balance-blood chemistry stays stable
- Muscle function-muscles work properly
- Nerve signals-very important messaging between the brain and muscles
- Heart rhythm-recognizes level of need between rest and activity
- Fluid balance-cells are hydrated properly
Electrolytes are essential minerals of sodium, potassium and calcium. Magnesium is another outstanding electrolyte.
“Magnesium is a cofactor in more than 300 enzyme systems that regulate diverse biochemical reactions in the body, including protein synthesis, muscle and nerve function, blood glucose control, and blood pressure regulation.” (1)
Window of Post-Workout Recovery Sport Nutrition
The athlete’s recovery time is anywhere from 30 to 60 minutes after activity. In this time frame, you want protein for muscle repair. The best meat items are chicken breast, eggs, cottage cheese, salmon/tuna, turkey and milk. Plant-based (which may need combinations with others) beans/lentils, tofu/edamame and nuts/nut butters and the chia, hemp and pumpkin seeds.
Each sports group has varied needs. According to the Academy of Nutrition and Dietetics and the American College of Sports Medicine, here are general guidelines for daily protein needs. Everyday people of 120 lbs. need 65-76 grams per day. The teen athletes of 150 lbs. need 95-116 grams daily. And your serious adult athletes of 200 lbs. need 145-182 grams of protein daily. (2, 3) As the athlete increases their participation level, it is obvious that the protein need would increase.
Carbs are necessary to replenish your glycogen storage. This is your short-term reserve energy. It’s like a gas tank that holds 15 gallons. When it is full, you have an athlete ready to have peak performance. When it is empty, then you have the fatigue, mental fog mid-performance and muscle failure. Refilling is necessary.
Your long-term glycogen is fat storage. It takes a longer process to convert that fat to usable energy when you participate in athletic performance. That’s part of the reason to consider sport nutrition supplements that refill the gas tank. Carbs fill it. Hard training can empty it. Post-workout nutritional choices refill it. Keep the cycle going.
What Sport Nutrition Taught Me About Everyday Health
What does Sport Nutrition teach us? It teaches us that you can improve your overall athletic health. When your level of participation decreases, your body will still do better with nutritional supplements to augment your health. I tell people that “I just feel better when I take my supplements.” That’s definitely a non-scientific and non-specific answer.
First, I wanted to do my research. There are many choices out there in the internet-land. When it became necessary for me to babysit the younger brother, I found a company that had dietary supplements backed by science.
Now, after my four-year stint of “Gma’s babysitting,” that same company has over $200 Million dollars in gross sales globally. They have 20 warehouses worldwide, with $180 million worth of products there. They are now available in 82 countries. And Kosta Gara has been at the helm for 6 years come May 5, 2026 and it is still growing in reach and products. They also have major scientists supporting further research and new products for our world of nutrition and healthy cellular function.
Nola’s Notes–Luminesce® Youthful Skin Care caught my attention for one simple reason. If the science works on the inside, why not the outside? This Grandma is all in for looking as good as she feels. Same company, scientific backing and philosophy. Inside out has always made sense to me. Dr. Nathan Newman, renowned dermatologist and cosmetic surgeon, developed this skin care line.
My Personal Choices
Here is my current list of “goodies” from this company. I get to pick and choose what I want. First, I tried Reserve. It’s a gel, that has 5 different antioxidants plus resveratrol. Resveratrol helps your cells with their cellular nutrition.
Continuing with cellular nutrition is the duo of AM and PM Essentials®. It has AC-11®and is able to renew and revitalize from within at the level of your DNA. Dr. Vincent Giampapa, a Nobel Prize nominee, formulated this dual-phase system with the science of epigenetics.
RevitaBLŪ® is my next favorite. This one has a unique botanical blend, helps with hydration and mixes easily with 8 oz. of water. It comes in a small packet and easily fits in my pocket when I stayed overnight at my son’s.
Hey, if I can find a way to reverse my aging, I will. Those AM/PM Essentials are made to work on my cellular nutrition in my body. I may be a Grandma, but I will try my best to look like a younger Grandma with my smart nutritional choices.
Your athlete’s performance starts with an informed decision. Mine did too. After researching and talking with my son about supplement options, I discovered Velovita. For me, the scientific backing sealed my choice. Results speak for themselves and may vary. You deserve the same advantage. Take a look and decide for yourself.
Resources
(1) https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
(2) https://www.researchgate.net/publication/295847724
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