As an athlete, you know how important it is to fuel your body with the right foods to keep yourself strong and energized. But with so many conflicting nutrition tips out there, it can be hard to figure out what will work best for you. The solution? Mindful eating.

Mindful eating is all about being present and intentional with your food choices and eating habits. By taking the time to really think about what you’re putting into your body, you can make informed choices that will help you perform at your best. Here are some tips for how to practice mindful eating as an athlete:

Focus on Whole Foods 🥦

When it comes to fueling your body for athletic performance, whole foods are your best bet. These are foods that are as close to their natural state as possible, with minimal processing. Examples include fruits, vegetables, whole grains, lean proteins, and healthy fats.

Not only do whole foods provide a wealth of nutrients that your body needs to perform, but they also give you sustained energy to power through your workouts. Opt for snacks like sliced apple with almond butter or a handful of nuts and berries pre-workout to keep your energy levels up.

A bowl of fresh fruits and vegetables

Consider Your Timing 🕒

When you eat can be just as important as what you eat. To fuel your body for optimum performance, you need to space out your meals and snacks throughout the day.

It’s best to eat a larger meal about 3-4 hours before a workout or game, and then have a smaller snack 30 minutes to an hour beforehand. After exercising, refuel with a snack or meal containing healthy carbs and protein within 30 minutes to help your body recover and rebuild.

A clock with a plate and a snack beside it

Practice Portion Control 🍽

While it’s important to get enough nutrients to fuel your active body, overeating can leave you feeling sluggish and uncomfortable during a workout. That’s why portion control is key!

Create balanced meals with a mix of carbs, protein, and healthy fats, and use measuring cups or a food scale to make sure you’re not eating too much of any one nutrient. Remember: your plate should be about half fruits and veggies, about a quarter lean protein, and the other quarter complex carbs.

A plate with a balanced meal of veggies, protein, and carbs

Hydrate, Hydrate, Hydrate 💧

Drinking enough water is critical to keep your body hydrated and functioning optimally. As an athlete, you’ll need even more water than the average person to replace fluids lost through sweating.

Get in the habit of carrying a water bottle with you wherever you go, and make sure you’re drinking plenty of fluids before, during, and after your workouts. Aim for at least eight to ten cups of water or other hydrating fluids per day.

A water bottle beside a glass of water with ice

Listen to Your Body 🙏

Lastly, it’s important to listen to your body when it comes to what and when you eat. Everyone is different, and you may find that certain foods work better for you than others.

Pay attention to how you feel after eating certain foods - are you energized or sluggish? Do you feel bloated or uncomfortable? By learning to listen to your body, you can make informed choices that will help you perform at your best.

A person holding their stomach after eating a meal

By practicing mindful eating, you can feel confident that you’re making informed choices about your food and fueling your body for optimal performance. Have fun experimenting with different whole foods, meal timings, and portion sizes to find what works best for you!

A collage of different whole foods and a water bottle