WARREN COUNTY, OH –Mercy Health—Cincinnati is encouraging athletes, active families, and weekend enthusiasts to prioritize nutrition as they head back outdoors for sports and physical activity. With practices, races and recreational leagues restarting across the region, proper fueling is key to performing well, avoiding fatigue and staying injury-free throughout the season.
Michael Chen, MD
“Spring is when we see a surge in activity across our community, and nutrition becomes even more important,” said Michael Chen, MD, orthopedic and sports medicine physician with Mercy Health—Cincinnati. “Fueling with whole foods before and after exercise improves energy, reduces fatigue, and supports the body’s natural recovery process. It’s one of the simplest things athletes can do to keep themselves healthy as they increase their training or return to outdoor play.”
Just as a car requires quality fuel to run efficiently, the human body needs the right mix of nutrients to power workouts, support recovery and maintain overall health. During exercise, muscles may use up to 50 times more energy than they do at rest, making balanced nutrition essential, especially as outdoor activity increases in the spring.
Mercy Health highlights several key nutrition principles for athletes of all ages:
Carbohydrates — Healthy carbs help replenish glycogen stores depleted during exercise. Good sources include whole grains, fruits, vegetables, legumes and dairy.
Lean Proteins — Protein supports muscle repair and growth, improving strength and resilience. Examples include chicken, fish, eggs, nuts and soy products.
Healthy Fats — Fats are essential for hormone production and vitamin absorption. Beneficial options include olive oil, avocados, seeds and omega-3-rich fish.
Hydration — Athletes should drink water consistently throughout the day, rehydrate after workouts, and consider electrolyte drinks during high-intensity or long-duration activities.
As folks head outdoors for spring training, Chen emphasizes the importance of meal timing:
Before exercise: Eat one to three hours beforehand. Good options include oatmeal with fruit, a smoothie, trail mix or a banana with peanut butter.
After exercise: Within one hour of finishing, pair protein and carbohydrates to refuel and support muscle recovery. Examples include Greek yogurt with granola, chicken with sweet potatoes or a protein shake with fruit.
Different sports and activity levels call for different fueling strategies. Mercy Health dietitians and sports medicine specialists work with athletes to determine the most effective and sustainable approach, whether they follow a Mediterranean, Flexitarian, DASH, Paleo or Nordic eating pattern.
Whether preparing for a spring race, joining a recreational league or simply getting outside more often, Warren County residents can improve performance and overall well-being by fueling their bodies wisely this season.
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