20 Health and Nutrition Tips from Joe Thune

Dr. Joe Thune knows the power of sport nutrition. In fact, he is the owner of SPEED Nutrition, a Utah-based company with locations in Salt Lake City and Provo. One of Thune's primary interests is giving back. One of the best ways to do that is by educating people on proper nutrition. Dr. Joe Thune has been a professional athlete and a certified nutritionist for 16 years. This year, Thune was the first-ever Utah Cycling Cycling Certified Doctor. He has coached Olympic cyclists and professional athletes including women’s professional road cyclist Samantha Schneider and 2014 Olympian Bob Roll. He now focuses on elite athletes who love the sport but need support during training and competition. The following are Dr. Joe Thune's top tips for athletes on how to fuel and recover: Hydrate Hydration is essential to being the most effective athlete you can be. Even if you only have 15 minutes before your workout is scheduled, that's enough time to drink a full bottle of water. When possible, Thune recommends that athletes drink more water during workouts and less during recovery periods. 1. Hydrate during workouts "Think about the last time you put gas in your car," Thune said. "It doesn't matter how long you have waited in line, you do not want to gas up the car and leave it running all night long. Similarly, when you are preparing for a big performance, drink extra water during workouts and less in recovery." 2. Hydrate during recovery periods "Never drink more water when you are feeling dehydrated," Thune said. "Be wary of that slight thirst you feel when you are not drinking enough water during rest periods." 3. Water and Sports Supplements Even though athletes can get enough nutrients during the day from their food, Thune also recommends taking a sports supplement. "I recommend protein and electrolytes for athletes," Thune said. "I also recommend some type of fast-digesting carbohydrate if you have a longer recovery period between workouts." 4. Hydrate the day of the event "When you arrive at the venue for the next race, make sure to drink plenty of water," Thune said. "For many athletes, this race is their biggest performance of the year. So try to get up early and go over the race course to make sure you have hydrated the day before your race." 5. Eat fish "Eat fish before and during a training day to ensure good muscle repair," Thune said. "Fish is an excellent source of lean protein. It contains good fat, vitamins and minerals and provides the needed minerals that are needed for optimal muscle recovery." Hi 6. Eat organic foods "Organic foods are full of the nutrients needed for optimal performance," Thune said. "Avoid heavily processed foods. The vitamins, minerals and essential nutrients contained in foods like fruits and vegetables are often lost during processing." 7. Power food "Power foods are those high-energy foods that are high in vitamins a minerals," Thune said. "These foods may include potatoes, bananas, and other whole foods such as quinoa and beans. Fiber is also an essential macronutrient for muscle recovery." 8. Proper sleep Sleep is essential to good muscle recovery. Thune says that a minimum of seven hours per night is ideal. However, if athletes are regularly staying awake after doing a long training day, they may need to increase the time to eight hours. Thune advises athletes who are getting too many hours of sleep to make sure they are well hydrated. 9. Take Advil or Naproxen before exercising Thune says that a lot of cyclists use NSAIDS, or nonsteroidal anti-inflammatories, to help with muscle recovery. Thune said that people should not overdo it with NSAIDS. 10. Learn when to eat during exercise Thune says that if you are working with a coach, learn when you should eat. "Eating during a workout can be an advantage," Thune said. "Eating carbohydrates can reduce the burning of fat and increase blood sugar levels." 11. Use a heart rate monitor Thune also recommends that athletes use a heart rate monitor to track their performance and to keep track of their heart rate during the workout. 12. Weightlifting is not as difficult as you think Thune also warns against underestimating the weight that a body can lift. "Weightlifting is not as difficult as most people think," Thune said. "Consistently lifting weights in the correct way can develop a well-developed, muscle-conditioned physique." Thune said that if you are just starting out, you should perform two sets of 10 reps per exercise. Beginners may not be able to lift the weight they are able to do during the first few sets, but doing two sets is a good goal to aim for. 13. Take care of your mental health Thune says that young athletes can focus too much on training and not enough on their mental health. "Mental health is just as important as physical health," Thune said. "Athletes need to be mentally strong." 14. Learn to warm up "Warm ups are critical for every athlete," Thune said. "A lot of athletes will focus on warming up their muscles first. This is the wrong way to warm up. You should also warm up your body by warming up your mind first. I suggest that athletes take 30 minutes to perform a breathing exercise and a stretching routine. This is a great way to loosen up your muscles." 15. Use the bathroom before and after your workouts Thune recommends that athletes take advantage of the bathroom before and after their workouts. "I'm sure you have heard about the myth that athletes go to the bathroom during a workout," Thune said. "This is just a myth. I suggest that athletes drink a lot of water prior to and after their workout. It will help to eliminate the need to go to the bathroom." 16. Don't take performance shortcuts "Performance shortcuts are those shortcuts that many people take to improve their athletic performance," Thune said. "However, these shortcuts will not allow athletes to perform at their best." 17. Drink less water than you think you should "I've noticed athletes don't take enough water during a workout," Thune said. "I have seen this too often." 18. Don't do any exercises without a doctor's permission "Many people think that they are above the law and they can do anything that they want," Thune said. "Unfortunately, many of them don't realize that they could potentially cause damage to themselves." Thune said that many of these cases result in death. 19. Always stretch after exercising "Stretching is a must after exercise," Thune said. "You need to stretch before, during, and after your workout to keep your muscles limber." 20. Don't participate in contests that are unsanctioned "I don't care if they are for fun," Thune said. "But don't participate in unsanctioned contests."