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.

Incuded is 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. www.mypyramidtracker.org

Nutrients that you need to include daily are CARBOHYDRATES, 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?

• Give you quick ENERGY during a workout, especially those of high intensity.
• PRESERVE your muscle tissue proteins. With carbohydrates in the diet, your body will not have to rely on protein for enery. Sparing protein=more potential for muscle growth.
• Allows your braint o focus. Your central nervous system requires carbohydrates to function properly.

Sources of Carbohydrates: 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 appoximately 22-26 lbs of protein primarily located in muscle mass. Dietary protein intake, in the presence of cabohydrates, fat and strength training, will promote increases of muscle mass. Protein alone will not lead to muscle mass gains. What can dietary protein do for you?

• Help stimulate new tissue synthesis=build muscle and repair muscle tissue.
• 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 amount 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:

• Provides large amounts of fuel during long competitions and practices. Once your body exhausts it carbohydrates stored in the body, it becomes more and more reliant on fat for energy.
• No fat= no energy souce=fatigue.
• Gives your organs protection when you take a fierce hit from an opponent during competition.
• If games are played in cold weather, fat will help keep you warm whem temperatures 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 than an athlete consumes daily. Because the body is heavily composed of water, it will not function well without it. Water aids in the following:

• Transporation of nutrients and wast products.
• Lubricates joints and protects organs.
• 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 96-128oz of fluid daily**

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

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.

Smart Snacking

As athletes you should be refueling your body every 2-4 hours to build and maintain optimal energy stored. Going more than 4 hours without food will lead to fatigue throughout the day and practices. While you may not always have time for a regular meal, grabbing a healthy snack can help you stay energized.

Snack Tips:

• Work snacks into your diet. They should not be considered as extras. Count them with your total caloie needs. If your goal is to gain weight, you should choose more nutrient dense snacks that will increase your overall caloric intake. Keep your portions consistent with your daily calorie needs.
• Choose snacks from all food groups to meet your nutrient needs.
• Snack when you are hungry versus snacking from boredom, watching TV or doing school work.
• Plan ahead. Pack snacks with you during the day for unexpected changes in your schedule.

Snack Variations:

Refrigerator Snacks:

Low-fat yogurt, cottage chees, lean deli meats, 100% fruit juice, fruit, vegetables, applesauce, string chees, dried fruit, hummus & pita chips, cinnamon bagel chips & 1/2 cup fat-free cottage cheese, small bowl of cereal w/ skim mild, chocolate milk, berries or melon with yogurt.

Classroom & Travel Snacks:

Pretzels, whole grain cereals, small box of raisins, dried fruit, fresh fruit, crackers, rice cakes, trail mix, granola bars, sport bars, bananas, 100% juice box

Microwaveable Snacks:

Bagel or English muffin pizza, popcorn

Sweet Snacks:

Fig bars, hot chocolate, frozen fruit bars, fruit, smoothie, jell-o