/Sports Nutrition: Staying on Track During the Coronavirus Pandemic

Sports Nutrition: Staying on Track During the Coronavirus Pandemic

Yes, we are all living in unprecedented times. The coronavirus pandemic is slowly changing our way of life. It’s even worse for athletes who are in their training season, traveling, playing games, or sticking to their exercise routine.

For instance, to prevent the spread of Covid-19, we all need to social distance and avoid social gatherings. At times, this means not working out with your coach, trainer, or other team members.

Despite these challenges, it’s important to ensure you’re maintaining a good nutrition plan. Use these healthy eating tips during the transition period.

  1. Reduce Carbohydrates Intake

Carbs are the main source of energy in our bodies. However, due to the covid-19 restrictions and protocols, you may not be training hard as before. Therefore, the energy demand in your body is likely to decline. Reducing carbs in your plate ensures you have a healthy weight and an optimal body fat percentage.

  1. Be Consistent with Proteins

Lean proteins like eggs, poultry, salmon, beans, nuts, lentils, among others play a vital role in your body. They help build and repair muscle tissues in case of damage. Further, proteins assist in blood sugar control by ensuring satiety.

As such, protein intake helps an athlete to maintain a lean muscle mass without affecting their body fat percentage.

Even better, you can incorporate beta-alanine supplements into your daily diet. The supplements act to reduce the time your muscles take to fatigue, thus reducing their damage.

  1. Cook Your Meals

Yes, you’re now working from home. So, why not prepare your meals in your kitchen?

Cooking food at home may seem intimidating to athletes, but it doesn’t have to be so. Start by preparing two or three meals per week at home.

Maybe you’re wondering, is cooking food at home beneficial? Yes, of course! It helps you watch your calorie intake while also saving you a few bucks.

  1. Do Not Skip Any Meal

You’re traveling or running late for a meeting and probably think you don’t have time for lunch or breakfast. Don’t make this mistake.

Skipping a meal affects your metabolism, adds fat mass, and increasing the possibility of muscle breakdown. It also raises body insulin levels in your next meal, which results in higher fat storage. The hunger pangs may also be irritating.

  1. Stay Hydrated

Ensure you’re taking enough water in a day. You may also get creative by adding lemon slices which detoxify the liver. Limes, oranges, and grapes are a great source of vitamin C and add flavor to your water. You can also make some green, chamomile, or dandelion tea as an alternative to plain water.

However, avoid the intake of empty calories found in sodas and other sweetened drinks.


The covid-19 pandemic has brought a new normal in every sector. Take this time to focus on your mental, spiritual and physical wellbeing. For instance, you can concentrate on daily water intake or learn how to prepare meals at home.

In short, create a new schedule to nourish your body and soul in a way you deem fit. Set small weekly goals to motivate yourself and ensure an optimal athletic shape.