Setting Sports Nutrition Goals

Setting Sports Nutrition Goals

Do your sports nutrition goals include everyday fitness, lifetime fitness, and training to compete in a sporting event? The great news is that you can accomplish all three goals using similar nutrition strategies.

How do I pick a sports nutrition goal?

Think about where you’ve been and in what ways you’ve struggled. Read the many questions posed throughout this site and key in on those that “ring a bell”. Pick a specific item to work on. Make a list of what you can do every day to get closer to that goal…steps toward that goal.

Example Goal
Loss of energy during a workout and as the week progresses.
Possibility: You're not eating enough carbs to fuel your training plan.
First, find out what foods provide carbs. Then think about how to add carbs throughout your day. You’re not going to wake up one day being a carb-achiever without daily efforts to get there. Keep your goal specific (more carbs). Don’t try too many carb goals at once, like focusing on the amount of carbs and the quality of the carbs (whole vs. processed food). Remind yourself which goal is the first priority. For example, once you’re eating enough carbs and improving your energy levels, then start working on getting the healthier carbs. Next, you may want to experiment with the timing of carbs.

When is the best time to set a sports nutrition goal?

It depends on the goal. If you’re struggling with energy levels or hydration, tackle that goal right away. These are quick turn-around goals. Goals related to weight loss, new vitamins or nutrition supplements may be best reserved for the “off season” where nutrition balance or tolerance won’t ruin your performance at an event.

One great resource, Nutrition Periodization for Endurance Athletes: Taking Traditional Sports Nutrition to the Next Level focuses on a concept called "periodization," a year-round approach to setting goals based on pre-season, competition time and recovery/off-season.

Great ideas for sports nutrition goals

Are you eating ENOUGH FUEL (calories)?

Are you at a HEALTHY WEIGHT? You should get your body fat tested before you set a weight goal and start changing calorie levels.

Are you training at a PACE that uses fuel wisely? Training at a pace that is too fast for you will drain your carb fuel, leaving you with little fuel to perform.

Are you eating the RIGHT FUEL?

Are you TIMING your fuel to optimize training?

Are you eating for RECOVERY?

Are you drinking ENOUGH of the RIGHT FLUIDS?

Are you familiar with the NUTRITION BASICS?

Are you depending too much on VITAMIN NUTRITION SUPPLEMENTS?

Do you think you need a CARBOHYDRATE SUPPLEMENT or PROTEIN SUPPLEMENT?

Maybe you need more strategies for Everyday Nutrition for Lifetime Fitness.

Should I keep track of my progress?

Absolutely! Keep a log or journal, like The Best Life Diet Daily Journal or DietMinder Personal Food & Fitness Journal (A Food and Exercise Diary). At least make a note in your day planner if you met the goal for the day. Review your progress every few days to see if you’re headed in the right direction.

How long does it take to reach a goal?

Be patient, because change takes time. Some changes give instant results, like drinking enough fluids. Getting consistent in drinking enough fluids may be what takes time. Other goals, like building up immunity, may take longer because it is more complicated. Immunity involves protein, vitamins, minerals, and other lifestyle factors. In general, expect a new behavior to become habit after at least three months. Don’t worry about the end result. You will reach your goal if you practice everyday strategies related to the goal.

Will having sports nutrition goals guarantee improvements in my performance?

There are no guarantees. It takes both hard training (getting the miles in) and total nutrition (getting the right foods in). A nutrition plan will support your fitness potential (with potential being key). Do you know your fitness potential? Maybe nutrition is holding you back!

Need help setting or working through your sports nutrition goals? A Registered Dietitian with experience in sports nutrition can help you along your journey to success!