Sports Nutrition

To achieve an optimal diet during your athletic career you should understand the basics of different food groups and their purpose in your body.  Once you are able to understand the purpose of foods and are able to consistently include a variety in your diet, you will be able to see the maximum gains from your training.  After reviewing the information, please contact a dietitian regarding any specific nutrition questions you have.

I am including a website that you can use to log your daily intake of food so that you will be aware of any deficiencies you may have.  This site will also enable you to log your training information.  Please use it to your advantage.

The link is:  www.mypyramidtracker.gov

Nutrients that you need to include daily are CARBOHYDRATE, PROTEIN, FAT, WATER, AND VITAMINS/MINERALS.

CARBOHYDRATES:

Carbohydrates MUST be the foundation of an athlete’s diet.  They are the fuel behind your ability to workout.  What will including carbohydrates in your diet do for your performance? 
Here’s a short list of benefits:

1.     Give you quick ENERGY during a workout, especially those of high intensity.

2.     PRESERVE your muscle tissue proteins.  With carbohydrates in the diet, your body will not have to rely on protein for energy.  

Sparing protein = more potential for muscle growth.

3.     Allows your brain to focus.  Your central nervous system requires carbohydrate to function properly.

Sources of Carbohydrate:  Include 2-4 sources at each meal

Grains – bread, bagels, muffins, rolls, tortillas, cereal, pancakes, oatmeal,

                   rice, pasta, potatoes, peas, corn, crackers, pretzels, granola bars

      Fruit – juice, fresh fruit(bananas, apples, pears, grapes, oranges, kiwi, 

                 strawberries, raspberries), canned fruit, frozen fruit

Dairy – Milk (white, chocolate, or soy), yogurt, smoothies, pudding.

PROTEIN:

The average human body contains approx. 22-26 pounds of protein primarily located in muscle mass.  Dietary protein intake, in the presence of carbohydrate, fat, and strength training, will promote increases in muscle mass.  Protein alone will not lead to muscle mass gains.  What can dietary protein do for you?

1.     Help stimulate new tissue synthesis = build muscle and repair muscle tissue.

2.     Maintain hair, nail, and skin integrity.

Sources of Protein: Include 1-2 sources at each meal

Meat – beef, chicken, pork, turkey, fish, eggs

Dairy – milk, cheese, yogurt, cottage cheese

Non-Meat Dairy – beans, nuts, seeds, soy products

FAT:

While dietary fats are high in calories, athletes must consume a moderate amt. in their daily diet.  Your daily caloric intake should consist of 25-30% fat calories.  Meats, dairy products and even grains contain some fat.  Therefore, little added fat is needed to meet your daily needs.  Fat plays a crucial role in the body for athletes.  Here are a few:

1.     Provides large amt of fuel during long competitions and practices.  Once your body exhausts its carbohydrate stores in the body, it becomes more and more reliant on fat for energy. 

     No fat = No energy source = fatigue.

2.     Gives your organs protection when you take a fierce hit from an opponent during competition.

3.     If games are played in cold weather, fat will help keep you warm when temperature is below freezing.  More fat = more insulation.

Sources of Fat: Include 1 at each meal

Peanut butter, nuts, seeds, butter, margarine, olive oil, canola oil, avocado, salad dressing, mayo, cheeses, olives, cream cheese

WATER & FLUIDS:

Water can make up 40-70% of an individual’s body depending on their age, sex, and body composition.  Athletes lose more water than the average person because of high sweat rates (especially soccer players).  Adequate hydration may be the most important nutrient that an athlete consumes daily.  Because the body is heavily composed of water, it will not function well without it.  Water aids in the following:

1.     Transportation of nutrients and waste products.

2.     Lubricates joints and protects organs.

3.     Helps the body maintain a relatively constant temperature.  Dehydration often causes a rise in body temperature, which can lead to heat stroke.

**Sources of Water:  Include at least 96-128 oz of fluid daily**

Water, milk, juice, fruits (melons, grapes, citrus, etc), vegetables (peppers, celery, cucumbers), punch, lemonade, crystal light, sports drinks.

Avoid sodas, Monster/Red Bull type drinks, coffee, and tea.  These are NOT sources of water and actually rid the body of water through more frequent urination.

*TIP* - To check if you are hydrated well, check your urine color. 

             The clearer the urine, the more hydrated you are.

Vitamins & Minerals:

There are numerous vitamins and minerals that have a variety of functions in the body.  For example, calcium is crucial for bone development and the prevention of fractures.  Vitamin C is important in the strength of the immune system.  Each vitamin and mineral has a supportive role in the body.  Without these nutrients, our bodies will not be as strong and functional.  To get these nutrients in your diet include a wide variety of vegetables every day along with the other four nutrient groups discussed.  A variety of foods will help you meet and maintain your nutritional goals for improved athletic performance.

 I would suggest supplementing your diet with a multi-vitamin so that you can be sure that you are getting all the vitamins and minerals you need.