1. Sports Nutrition Guidelines
For those of you who play sports or have an active lifestyle, here are some nutritional tips that should be followed

3. Training
Conditioning and nutrition is the key to top athletic performance.
Daily food choices can make a difference between a good performance and a poor one.
No need for sports bars or dietary supplements if you:
Eat a variety of nutrient dense foods
Follow the dietary guidelines

4. Training Athletes need to get:
55-60% of their calories from carbohydrates
20-25% of their calories from fat
15-20% of their calories from protein

5. Pre-Event/Exercise
The last meal before a competition or intense exercise should be:
Complex carbohydrate-rich meal
Examples: Grains, fruit, starchy veggies, milk and yogurt
Peanut butter and jelly or a turkey sandwich would be a good pre- event/exercise food
2-4 hours before training or competition

6. Pre-Event/Exercise
If you have a sensitive stomach, consume the last meal:
4 hours before the event
Sip on a sport drink or easily digestible carbohydrate-filled snack in the hour prior to the event

7. Pre-Event/Exercise
The last meal before a competition or intense exercise should:
Include a moderate amount of protein
Low fat
Fiber

8. Hydration Water helps the body regulate many important functions:
Temperature
Blood pressure
Nutrient concentration
Appropriate levels of electrolytes
Nutrient transportation
Recovery from intense training

9. Hydration Allowing the body to become dehydrated can cause:
Muscles to cramp
Alter blood pressure
Cause weight loss during exercise
Delay recovery time
Decrease performance

10. Hydration
Drinking too much water can alter electrolytes and cause bodily harm.
Drink 8 ounces with your pre-event meal
Athletes should drink water before, during and after an event even if they don’t feel thirsty
Drink water about every 15 minutes during an event.

11. Hydration
Consider a sport drink for workouts over 45 minutes or workouts in the heat.
Replenish 150% of lost fluid after training or an event
Monitor urine color
Pale yellow is ideal

12. During an Event/Exercise
Carbohydrates are the body’s primary energy source during exercise.
A good food to eat during this stage is a banana
Dietary carbohydrates (grains, fruit, starchy veggies, milk and yogurts) are stored in the liver and in the muscles as glycogen.
During exercise, the body draws upon these glycogen stores (primarily muscle glycogen) to fuel working muscles.

13. During an Event/Exercise
Having carbohydrates in your body while exercising can help improve performance by:
Reducing the risk of hypoglycemia (low blood sugar)
Providing fuel for actively working muscles
Prevent “hitting the wall” and being forced to slow down or stop

14. During an Event/Exercise
Eat protein and fats sparingly
You don’t want your body to start breaking down muscle for energy.

15. Recovery
The body is primed to replenish lost nutrients soon after exercise.
After an event or exercise, start refueling within minutes.
Recovery has three stages
Stage 1: Snack and Fluid
Within minutes
Carbohydrates and grams of protein. Example: fruits/veggies (carbohydrates) and milk/chocolate milk (protein)

16. Recovery Stage 2: Meal and Fluid Within 2 hours
Balance of carbohydrates, lean protein and low fats Example: chicken salad and water
Stage 3: Snack and Fluid
Within 4 hours
Carbohydrates and grams of protein Example: trail mix and water

17. Summary Nutritional needs change throughout your life.
Be sure to have adequate calories based on your age, gender and activity level.
Be aware of the guidelines for proper sports nutrition.