NUTRITION and ATHLETES

Food Selection Quick Tips

• FLUIDS - a major key to successful workouts is staying well hydrated before, during and after your workouts.  Long workouts, excessive heat and humidity and fluid losses through sweat can significantly effect your ability to exercise and compete.

  • Hydration Tips:

    • Drink one to two glasses of water when you get up in the morning.

    • Keep a water bottle with you throughout the day.

    • Drink one to two cups of fluid 30 minutes before exercise.

    • Drink 1/2-1 cup of fluid for each 15 minutes of exercise.

    • Replenish lost fluids after workouts (2 1/2 cups for every pound lost).

    • Water is fine for lower intensity exercise lasting 45 minutes or less. Sports drinks are a better option for higher intensity exercise lasting 45 minutes or more.

• FUEL Yourself Regularly 

  • Eat three to six (or more) meals or snacks each day.

  • EAT BREAKFAST!  Eating breakfast helps you fuel up your muscles and get your body ready for a busy active day.  Don't forget lunch either.  Fueling up early in the day means you'll be ready for your afternoon or evening workout instead of running on fumes.

  • Refuel after your workouts.  Try carbohydrate rich foods and fluids for your evening meal like potatoes, vegetables, pastas and fruit/fruit juices.  Eating carbohydrates after hard exercise keeps you from feeling chronically fatigued and gets you ready for exercise and activity the next day.
    
    

• CARBOHYDRATES - The goal for active individuals is to eat 55-65% of total calories as carbohydrate.  Carbohydrates are the preferred fuel of the muscles.  Get a variety of carbohydrates at each meal or snack.

  • High Carbohydrate Foods:

    Breakfast	Lunch/Dinner	Snacks
    Pancakes/waffles	Pastas	Granola bars
    Toast	Rice	Low fat crackers
    Bagels	Bread/rolls/tortillas	Pretzels
    Cereal (hot & cold)	Potatoes	Light popcorn
    Low fat granola bars	Fruit/fruit juices	Cereal
    Yogurt	Yogurt	Fruit/fruit juices
    Milk	Milk	Dried Fruits
    	Salads/vegetables	Fig bars

 

• What about PROTEIN?

  • Choose lean protein to repair tissues and build muscle.

  •  A good goal is 3 servings of dairy products daily

    • 1 cup of yogurt or milk

    • 1 oz of cheese

    • 1 cup frozen yogurt

  •  AND at least one good meat or high quality vegetarian protein source

    • 3 oz. Turkey

    • a chicken breast

    • hamburger

    • bean burrito

    • hummus on pita

  • The goal for active individuals is to eat 10-15% of total calories as protein

    • An easy calculation for athletes is .5 to .8 grams per pound of body weight.
      
      

• FAT - Moderation is the key here.  Fat is a good energy source, carries fat soluble vitamins (A, D, E, K) to tissues and adds flavor and texture to foods.  Generally, if you are eating a balanced diet with a variety of different foods your fat intake will be just about right.

  • Don't stress about counting fat grams, choose healthy low-fat choices most of the time.  The goal for active individuals is to eat 20-30% of total calories as fat.  Example: Total calorie intake is 2400 calories per day means an average fat intake of 53-80 grams of fat per day.

• PRE-EXERCISE Eating Guidelines

  • The goal of eating prior to exercise is to insure adequate energy for the body during workouts and to avoid stomach upset. Keep the following in mind:

    • Carbohydrates are the best choice.

    • Eat a small meal or snack two hours before exercise to allow for digestion.

    • Avoid very high fat foods that take a long time to digest.

    • Drink plenty of liquids for pre-exercise hydration.

    • Eat foods that you know won't bother your stomach.

• POST-EXERCISE Eating Guidelines

  • Focus on carbohydrate-rich foods to replenish glycogen stores.

  • Eat carbohydrate-rich foods/fluids within one to two hours after hard exercise.

  • Try full strength juices instead of a sports drink. Juices contain more carbohydrate, potassium and nutrients than the more dilute sports drinks.

  • Eat at least 50-100 GM of carbohydrate (200-400 calories) within two hours of a hard workout. Examples: 16 oz. Fruit juice, a banana with 4 graham crackers, 11/2 cups pasta with tomato sauce or a cup of yogurt with cereal and fruit.

  • Drink plenty of fluids!