To Your Health: Now's the time to eat like an athlete

We’ve all heard that old saying: “You are what you eat!” Fishermen need to take those words to heart because, whether they know it or not, they are athletes.

“What?” you say. “You’re telling me that I’m like Tom Brady or Stephen Curry?”

No, not quite. But fishermen use their bodies to make their living. They do physically demanding work all day on their feet. They execute repetitive tasks on a shifting boat, using dozens of hidden muscles to keep their balance. And they have to be strong. Hauling and moving traps is not light work, even with a decent hauler.

A mix of nutritionally powerful foods can keep your energy up during a long day on the water. Johns Hopkins photo.

You must eat in order to have the energy to work. But what you eat matters.

Just like professional athletes, a lobsterman must give his or her body the proper nutrition in order to work well and avoid debilitating injuries. The Northeast Center for Occupational Health and Safety emphasizes that good nutrition is essential for a hardworking body. Athletes like fishermen need a balance of carbohydrates for sustained energy, protein for muscle repair, plus good fats and essential vitamins and minerals to keep the body operating at peak performance.

So what makes a good diet for a fisherman-athlete?

First, you need some complex carbohydrates that digest slowly into sugars. Carbohydrates and fiber are naturally found in fruits, vegetables, nuts, seeds, grains and dairy products. When eating carbohydrates, whole grain products are recommended rather than white flour items because they retain more fiber and vitamins. Recent research suggests that reducing carbohydrates in general can improve energy, mental clarity, and reduce inflammation and decrease joint pain. For example, you might start your day with a protein-filled breakfast with items like eggs, chicken sausage, turkey patties, or avocado whole wheat toast.

Second, look for protein that is lean in fat. You can’t go wrong with a hard-boiled egg or a bowl of low-fat yogurt for breakfast for good protein. Simple things, like certain cheeses and beef jerky, are easy to bring on the boat for lunch. Peanut and nut butters are rich in protein and healthy fats and, on whole wheat bread, make a nutritional sandwich. Cold cuts and other highly processed meats are definitely not the best type of protein for a fisherman-athlete.

Fat is essential for heart health, body function, and brain health. The fat you eat helps you absorb vitamins A, D, E, and K and provide long-lasting energy. Many natural fats can actually support energy, hormone health, and brain function. The real issue lies with highly processed seed oils like canola, soybean, and corn oil, which can promote inflammation and metabolic dysfunction. Concentrate on getting more of the good fats, the ones that can help your muscles recover after working hard all day without clogging your arteries or your heart. Think avocados, nuts like almonds and seeds like pumpkin seeds, or oily fish like sardines and mackerel.

And don’t forget to drink liquids. Everyone who pushes his or her body hard will sweat. When you sweat, you decrease the electrolytes in your system. These electrolytes — sodium, potassium, and magnesium — keep your body functioning and your brain working. You must replace both the liquid and the electrolytes that you lose while working on the boat all day. Skip the fruit juices or Monster drink; they’re packed with sugar, so they’ll give you a quick boost of energy and then send you crashing soon after. Instead drink water with a bit of sea salt added, or a sugar-free electrolyte mix. And keep drinking – dehydration can sneak up on you during the summer months.

• Here are some easy, healthy, high-energy foods that are portable:

• Hard-boiled eggs or egg muffins with cheese and spinach

• Grilled chicken or steak strips (cold leftovers work great)

• Beef jerky or meat sticks

• Raw veggies with guacamole or hummus

• Nut butter on celery, cucumber, or whole grain bread

• Low-carb protein shakes or collagen bar

If you work like an athlete, you should eat like one. Provide your body with good fuel for the power to work hard, stay sharp, and bounce back strong.