Fundamentals Of Nutrition

Hi! I’m Brooke, and I’m a high school student-athlete passionate about nutrition. Through my journey as a club and high school athlete, I’ve seen a significant difference in how eating right can make me feel better on an everyday basis and also how it contributes to my performance on the field. This post will aim to simplify an introduction into the field of nutrition, and hopefully, it will inspire you to incorporate a balanced approach to your diet. We will dive into questions regarding how you can add the essential nutrients into your diet, what simple things can you start incorporating into your everyday life to create a healthy lifestyle, and ways to reach your nutrition goals. In this post I'd like to break down the somewhat confusing topic: the three basic macronutrients.

It's about adding, not restricting.

What are Carbohydrates? 

I often feel that carbs are talked about in a negative way. However, they are crucial in having a healthy diet. Carbs are your best friend, especially when living an active lifestyle. Personally, I look to this food group before games to ensure that I have energy throughout the entire game and so that I’m not burning crucial muscle instead.  

Carbohydrates are your starches, sugars, and fibers that your body breaks down in order to give you energy. There are two main types of carbohydrates: simple and complex, each serving different functions in your body. Simple carbohydrates function as your immediate, quick burst of energy. Your body needs something to burn when exercising and carbs are the quickest option. This is why you often hear about runners eating a bag of fruit snacks right before their race or bikers fueling themselves with gels during a long ride. Complex carbohydrates differ in the sense that they are digested more slowly, and are stored for a longer period of time. If you’ve ever heard of “carbo-loading” before a game, it’s referring to complex carbohydrates. The night before a big game, I make sure to incorporate some form of complex carbohydrate to sustain me throughout my game the next morning. 

How can you Incorporate Carbohydrates? 

• Oats with berries - This is a breakfast filled with complex and simple carbohydrates that will fuel you throughout the day.

• Fruit smoothies - Fruits, especially bananas, are a great source of carbohydrates that are often overlooked 

• Toasts - add avocado, eggs, peanut butter and banana, etc!! 

What are Proteins?

Including the proper amount of protein in your diet is crucial. Protein is the key in building, repairing, and regulating your body. (link article) As an athlete I am very passionate about protein consumption as it helps me to build muscle, aid in recovery, and keeps me full. I aim to incorporate some form of protein in every meal. 

Each protein is a combination of the 20 occurring amino acids, which are the building blocks of proteins. Your body can produce them on their own, and they are called non-essential amino acids. However, we can’t make the nine essential amino acids, so we need to consume them through food. The timing of protein is also an essential factor. While I try to incorporate it at every meal, I really focus on consuming it after hard workouts. I’d much rather reach for carbs before my games for energy and then a protein bar after to repair my muscle tears. The protein landscape can be complicated: shakes, eggs, meat, bars, etc. While obviously some protein is better than no protein at all, I would personally suggest lean proteins like chicken or fish rather than those with high saturated fats. 

How can you Incorporate Proteins?

• Lean meats - chicken and fish are a few of my personal favorites! 

• Eggs - Great breakfast option

• Tofu - Good vegetarian options 

• Shakes - stay tuned for a post soon!! 

• Bars - These can be tricky to navigate, I will link some recommendations 

• Greek Yogurt - I like to pair with berries and granola for breakfast 

• Beans - I’ll add these to salads or tacos for some added protein! 

What are Fats? 

Avocados, salmon, nuts, olive oil: these are all fats that we consume in our everyday life. At the grocery store, you often come across “low-fat” options, however I’d encourage you to explore all the ways in which fats can actually be beneficial to you. This group helps me to sustain my energy throughout the day, and is one that actually gets stored in our bodies. 

Unlike carbohydrates, fats are a long-term source of energy that stores more than two times the amount of energy that carbs do. This food group can be confusing because there are a few different types of fats that all have different functions. The main way I like to think about it is differentiating between unsaturated fats and saturated fats. Unsaturated fats are liquid at room temperature, helping to improve cholesterol, stabilize blood sugar, and fight inflammation. This can be broken down into monounsaturated fats like avocados and almonds as well as polyunsaturated fats such as fish and oils. Saturated fats don’t necessarily have the same benefits as unsaturated fats, so I'd suggest to keep in mind what kind of fat you are consuming.

How can you Incorporate Fats

• Avocado- I like it on toast, salads, bowls

• Fish- Salmon is one of my favorites!

• Nut butters- I like almond butter and peanut butter

• Olive oil, coconut oil, avocado oil- Healthier options when not cooking with butter

• Hemp seeds and flax seeds- Easy to add to almost anything such as smoothies, yogurt, salads

In the future, I hope to provide content that helps you achieve these healthy principles. In the coming weeks, I will further break down the macro and micronutrients as well as share recipes and useful tips. Follow my instagram @wellnesswave.nutrition for more simple breakdowns of your favorite meals!

Works Cited

"Carbohydrates." Cleveland Clinic, Cleveland Clinic, https://my.clevelandclinic.org/health/articles/15416-carbohydrates. Accessed 6 Aug. 2024.

American Heart Association:

"Carbohydrates." American Heart Association, American Heart Association, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates. Accessed 6 Aug. 2024.

Harvard T.H. Chan School of Public Health:

"Types of Fat." The Nutrition Source, Harvard T.H. Chan School of Public Health, https://nutritionsource.hsph.harvard.edu/what-should-you-eat/fats-and-cholesterol/types-of-fat/. Accessed 6 Aug. 2024.

"Should You Eat Protein Before or After Workout?" Peloton Blog, Peloton, https://www.onepeloton.com/blog/should-you-eat-protein-before-or-after-workout/. Accessed 6 Aug. 2024.

Better Health:

"Protein." Better Health, Better Health Channel, https://www.betterhealth.vic.gov.au/health/healthyliving/protein. Accessed 6 Aug. 2024.

"Fat." Mayo Clinic, Mayo Clinic, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fat/art-20045550. Accessed 6 Aug. 2024.