1. NUTRITION FOR PERFORMANCE Sports Nutrition

2. Ideal Athletic Diet This depends on the athletes age, body size, sex, genetics, and environmental training conditions as wells as duration, frequency, and intensity of training. The best diet for an athlete is one that is individualized.

3. Evaluating Your Diet Almost any eating style can equate to an adequate diet. There is no one “right” diet for all athletes. The body needs adequate amounts of protein, carbohydrate, fat, vitamins, minerals, and water.

4. MyPyramid MyPyramid was developed in 2005 by the National Academy of Sciences Institute of Medicine. It is an excellent starting point from which to evaluate the adequacy of an athletes diet. As a rule of thumb, if a diet provides a variety of foods from each food group, it is likely adequate for vitamins and minerals. However, if an entire food group is missing, specific nutrients will be lacking.

5. Adjustments for the Elite and Professional Athlete Basic guidelines in the pyramid are universal, but elite and professional athletes have different needs from those of the general population. Guidelines need to be adjusted to meet recommended dietary intakes for a specific athlete.

6. Balanced Diet There are six basic nutrients in foods you eat:  Carbohydrates, fats, proteins, vitamins, minerals and water Eating a well balanced diet will provide your body with correct amount of each nutrient your body needs.

7. Carbohydrates Carbohydrates are the preferred energy source of the brain and central nervous system. They are the primary source of fuel for short-term high intensity exercise. It is the best health food you can eat. Carbs fuel your muscles and brain during lifting and running workouts.

8. Good sources of carbs include grains, vegetables, cereals, bread/bagels, fruits, pasta, rice, potatoes (not french fries), oatmeal. 60% of your caloric intake should come from complex carbohydrates. Limit carbs like cookies, candies, crackers, desserts, soda, kid’s cereals, etc. that do not provide long term energy and/or vitamins and minerals. Cereal is a good way to get some high quality carbs if you make good choices.

9. Fats Poor energy source. Some essential fat is needed in the body. It insulates the body and protects your organs from being bruised. Excess fat is damaging to the body. Good sources include: unsaturated fats found in nuts, seeds, peanut butter, fish, oils, non-creamy salad dressings. Learn to eat these foods moderately: butter and margarine, sour cream, mayonnaise and creamy salad dressings, whole milk, cheese, ice cream, fatty meats like sausage, bacon bologna, etc., fried foods, most fast foods, many snacks like chips and crackers, many desserts, doughnuts and pastries. 15% of your caloric intake should come from fats.

10. Protein Is the primary muscle-builder. It is broken down into amino acids for the muscles and tissues to use. Most people consume far more protein than they need. Excess protein is converted to fat and stored in the body, or excreted in your waste products. More protein is not better. Excess proteins can cause: low energy, dehydration, calcium loss from bones, and possible long-term kidney problems.

11. To determine your protein needs multiply your body weight by.66. For example a 200 lb. athlete requires approximately 132 grams of protein per day. (200 lbs. x.66 = 132 g) Good sources include: fish, poultry, lean meats, beans, low fat dairy products, eggs, seeds, peanut butter and nuts 25% of your caloric intake should come from proteins

12. Vitamins Serve as a catalyst that regulate all chemical reactions in the body. Vitamins do not provide energy – food provides you with energy. A balanced diet will provide more than the minimum daily requirements.

13. Minerals Inorganic compounds, usually salts and oxides. Sixteen minerals are essential for humans. Minerals form structures in the body – calcium helps to form bones. Minerals regulate body processes – iron in the blood helps transport oxygen. A balanced diet provides you with all the minerals you need.

14. Water The single most important nutrient for your body. All systems in the body are dependent upon water. Most athletes live in an under-hydrated state, which significantly decreases the efficiency of all systems in the body. Few things cripple athletes faster then dehydration. You contribute to this problem by consuming diuretics such as coffee, tea and caffeinated sodas.

15. Urine A rule of thumb you can use is the color of your urine:  If you are drinking enough water your urine should be almost clear.  If it is yellow or darker you’re not drinking enough water Drink at least 8-10, 8 ounce glasses of water every day above and beyond what you sweat to remain properly hydrated. Do not wait until you are thirsty to drink water. Thirst is an indicator that kicks in after you are already dehydrated.

16. Guidelines for Good Eating 1. Breads/cereals/rice/pasta: 6-11 servings per day. 2. Fruits: 2-4 servings per day. 3. Vegetables: 3-5 servings per day. 4. Meat/poultry/fish/beans/eggs/nuts: 2-3 servings per day. 5. Milk/yogurt/cheese: 2-3 servings per day. 6. Fats and sweets: use sparingly.

17. Do not skip meals: This will result in reduced energy levels. Eat breakfast: It is important for maintaining energy levels throughout the day. Breakfast gives you energy to start the day. If you skip breakfast your body will have gone without nutrients for 18 hours. Add color to your plate: Add fruits and vegetables to every meal. They are high in vitamins and minerals and generally high in water content and carbohydrates. When eating, try not to eat all the same food all the time. More colors often mean more fruits and vegetables and therefore, a higher quality diet.

18. Improve the quality of the foods you eat: Don’t eat empty calories. Empty calories come from foods that have lot’s of calories, but very few vitamins and minerals. Foods such as candy, sodas, sugary kid’s cereals, fried meats, etc. Even carbohydrates like white bread, white rice, and pasta are not the best to maximize your nutrient intake. Look for products that are whole wheat or contain whole grain as the first ingredient on the label to maximize your nutrient intake.

19. Fuel for Workouts: Never work on totally empty stomach. If you are not eating a full meal within an hour of working out, have a carb snack such as fruit, granola bars, sports drink, dry cereal, fig newtons, or a bagel. If you can’t tolerate solid foods substitute it with a sports drink or fruit juice. Refuel after Exercise: It is important to eat within 30 minutes of completing your workout because it will replenish the energy and fluid stores you used up, provide ingredients for building muscle, and limit muscle soreness. Be sure to eat carbs, proteins, and fluids. Good sources include: peanut butter and jelly and chocolate milk, sports bar and water, etc.

20. Make good choices when eating out: It is unrealistic and unnecessary for high school students to avoid fast food and take out restaurants. Learn how to make the best choices when eating out.

21. Pre-competition Meals The common recommendation for most athletes is to eat 3-4 hours prior to the event to avoid becoming nauseated or uncomfortable during competition. Some athletes can eat as late as 30 minutes before an event because they don’t like feeling hungry, or feel sick or shaky due to low blood sugar. Some athletes who play in all day tournaments will eat close to competition and snack for the remainder of the day.

22. Carbohydrate Loading Technique used to enhance muscle glycogen prior to long-term aerobic endurance exercise. The most effective method of carbohydrate loading is three days of high-carbohydrate diet in concert with tapering exercise the week before competition and complete rest the day before the event. The diet should provide adequate calories and approximately 600 g of carbohydrate per day, or 8 to 10 g/kg of body weight. This should increase muscle glycogen stores 20% to 40% above normal.

23. Hydration Fluid in the blood transports glucose to the muscle and carries away lactic acid for elimination through urination. As the body sweats, heat is dissipated through the skin to cool the body during exercise. Water accounts for 73% of lean body mass. Exercise dehydrates the body and increases the risk of muscle damage. If an athlete exercises while fluid levels are low, not only does performance suffer, but the risk of soft tissue injuries increase.

24. Hydration Guidelines 1. Two to three hours before exercise, athletes should drink 20 ounces of fluid. 2. Ten to twenty minutes before exercise, athletes should drink 8 to 10 ounces of fluid. 3. During exercise, athletes should drink eight ounces of water every 20 minutes. 4. Athletes can only absorb a maximum of eight ounces in 20 minutes (at the correct temperature: 50 – 59 degrees F.) 5. After exercise, rehydration should be completed within two hours; drink 20 ounces of water for every pound of weight loss during your workout.

25. 6. Proper hydration is tied very closely with nutrition. If the athlete is not eating well, but has enough fluid, the athlete could still incur a heat illness and perform sluggish, weak, and lessen his ability to concentrate. 7. Athletes should eat after exercise to help replace what was lost from giving a maximum effort to aid in rebuilding and replenishing the body. Eating replenishes 48% of the fluid that was lost. 8. A well conditioned athlete is eating and drinking properly, nothing else is needed for participation. Sports drinks are luxuries. 9. Caffeine can interfere with good hydration. Limit your caffeine intake during hard training and hot weather.