Download sports nutrition for athletes

SPORTS NUTRITION FOR ATHLETES
Importance of Proper Nutrition
Did you know that proper nutrition can enhance your athletic performance? A balanced diet will
help keep you healthy – and at peak performance. The key is choosing a variety of foods rich in
these nutrients:
• Protein gives you the energy you need to rebuild small muscle tears that occur during sports
and exercise. You should consume about 1.2 – 1.7 grams of protein per 2.2 pounds of your body
weight per day to stay healthy and achieve optimal performance.
• Iron helps carry oxygen from your lungs to your working muscles, which can help boost your
performance. Make sure you eat foods with higher levels of iron, including beans, whole and
enriched grains, dark green leafy vegetables, dried fruit, nuts and seeds.
• Carbohydrates are the most efficient fuel source. During sports and exercise, energy from
carbohydrate sources – like pasta, rice, vegetables, fruits and grains – is released in your working
muscle groups three times faster than energy from fat sources. This boosts your energy availability,
which helps optimize performance. Starting athletic activity with stored energy from previous
carbohydrate-rich meals can also help prevent fatigue.
• Calcium is the primary nutrient that enhances bone health and muscle function. Athletes,
especially female athletes, with low dietary calcium may have increased risk of bone and stress
fractures. You can easily get calcium from foods like fortified soy or rice milk, fortified fruit juice,
broccoli, kale, cheese, yogurt, almonds and carrots.
• Vitamin D is required for your body to properly absorb calcium – and it’s needed for a healthy
immune system. You should consume about 1,000 IU of vitamin D-rich and vitamin D-fortified foods
like fortified milk, yogurt, eggs, soy products and fatty fish. Spending about 20 minutes outside
every day can also help boost your vitamin D levels. A vitamin D supplement may be needed if
your blood level is low, and especially during winter, when sun exposure is at a minimum.
Sample Meal Options
Here are some easy-to-prepare, 3,000-calorie meal options that include vital nutrients and minerals
like protein, iron, carbohydrates, calcium and vitamin D.
Day One
Day Three
• Breakfast: Two pancakes with 2 teaspoons
margarine and ¼ cup syrup; 1 cup orange
juice; 1 cup skim milk
• Breakfast: Half sesame seed bagel with
cream cheese; 1 cup cooked oatmeal;
½ cup peaches; 1 cup skim milk
• Lunch: Two slices of thick-crust cheese pizza;
1 cup watermelon; 12 ounces lemonade
• Lunch: Roast beef sandwich on whole-wheat
bread with lettuce and light mayo;
1½ cups fresh fruit salad with apples,
bananas, grapes, oranges and pears;
6 ounces low-fat yogurt; 1 cup apple juice
• Afternoon snack: Four peanut butter
crackers; one banana; 1 cup skim milk
• Dinner: Grilled chicken breast with ½ cup
steamed vegetables and ½ cup pasta; one
whole-wheat roll; 1 cup strawberries; 1 cup
skim milk
• Evening snack: 1 cup frozen yogurt
Day Two
• Afternoon snack: ¼ cup pretzels; 1 cup
calcium-fortified orange juice
• Dinner: Large grilled chicken salad with
loose-leaf lettuce, garbanzo beans, shredded
carrots, red peppers and light dressing of
choice; one wheat dinner roll with margarine;
1 cup skim milk
• Breakfast: 1 cup oatmeal; one banana; one
slice whole-wheat toast with jelly; 1 cup
grapefruit juice; 1 cup skim milk
• Evening snack: ¼ cup crackers and peanut butter
• Lunch: Sliced ham sandwich on whole-wheat
bread with one slice Swiss cheese, lettuce
and tomato; two cookies; 1 cup apple juice;
1 cup skim milk
Day Four
• Afternoon snack: 3 cups microwaved
popcorn, no salt; 1 cup juice
• Dinner: Baked potato with ½ cup veggie or
beef chili and 1 ounce cheese; green lettuce
salad with carrots, cucumbers, tomatoes,
mushrooms and dressing of choice; ½ cup
cottage cheese; 1 cup skim milk
• Evening snack: Ice cream sundae with
1 cup low-fat ice cream, chocolate sauce,
chopped nuts and strawberries
• Breakfast: ¾ cup whole-grain cereal with
1 cup skim milk; ½ cinnamon-and-raisin bagel
with peanut butter; 1 cup fruit of choice
• Lunch: One wheat tortilla with ¾ cup refried
beans, ½ cup rice, 1 ounce cheese, lettuce
and chopped tomatoes; large apple; 1 cup
skim milk
• Afternoon snack: One granola bar; 6 ounces
fruit juice of choice
• Dinner: 3 ounces broiled lean pork chops;
½ baked potato with margarine; ½ cup
mashed squash; ½ cup steamed green
beans; 1 cup skim milk
• Evening snack: One frozen fruit bar
To reduce or increase the number of calories you consume, you can decrease or increase the
serving sizes. You can also incorporate a morning snack into your diet to increase your caloric intake.
Here are some options for morning snacks (with approximate calorie values):
• 1 cup granola (500 calories)
• One large banana (130 calories)
• 1 cup fruit yogurt (250 calories)
• Two oatmeal cookies (150 calories)
• ¼ cup raisins (120 calories)
• 16 ounces skim milk (200 calories)
• One bowl lentil soup (250 calories)
• One medium muffin (300 calories)
Hydration, Dehydration and Your Performance
Like a well-balanced diet, proper hydration before, during and after sports or exercise can improve
your performance. Water regulates your body temperature, lubricates your joints and helps transport
nutrients for enhanced energy, health and well-being. Staying hydrated can:
• Increase your energy level
• Sharpen your alertness and critical-thinking skills
• Reduce your likelihood of developing muscle cramps
• Improve your cardiovascular (heart) function
• Help you maintain a cooler body temperature
Dehydration occurs when your fluid loss is greater than your fluid intake. When your body doesn’t
have enough water, it can’t work properly, and your athletic performance can suffer. Even a fluid
loss equal to 2 percent of your body weight can cause a decrease in your performance. Signs of
dehydration can include:
• Dizziness or lightheadedness
• Dry mouth
• Nausea or vomiting
• Decrease in sweating
• Muscle cramps
• Heart palpitations
To avoid dehydration, you should:
• Drink 12 to 22 ounces of water one to two hours before you begin sports or exercise
• Drink 10 ounces of water 10 to 20 minutes before you begin sports or exercise
• Drink 4 to 6 ounces of water every 15 minutes during sports or exercise
• Drink 16 to 24 ounces of water for every pound of weight lost after sports or exercise
Sports Drinks
Although water is the best drink for most athletes, most of the time, sports drinks can also be helpful.
However, you should only consume sports drinks if you’re participating in high-intensity sports or
exercise for 60 minutes or more. You should also choose your sports drinks wisely. Drink only those with
60 to 100 calories per 8 fluid ounces, and avoid drinks that are high in sugar and sodium.
Nutrition and Hydration on Game Day
It’s important to eat well every day, regardless of whether you have a game, meet or other sporting
event. But proper nutrition on game day can further enhance your athletic performance. You should
be aware of three significant changes in your nutritional needs for game day:
• Nutrition starts the day before. When it comes to sports nutrition, hydration and carbohydrates are
the two most important factors that affect your performance. Your body has a limited capacity
for both of them and is constantly losing both throughout the day. It’s important you consume
plenty of water and foods rich in carbohydrates before you go to bed the night before.
• Calorie consumption is different. If you need 3,000 calories, then you need 3,000 the day of the
competition. However, it doesn’t help to consume most of your daily calories after an event.
You should eat every two to four hours throughout the day, consuming about two-thirds of your
calories three to four hours before game time.
• Fuel mixture is different. On game day, you should get most of your calories from carbohydrates
and liquids — especially before and during the event — as opposed to proteins and fats.
Here’s a sample nutrition and hydration plan for game day:
Pre-game
• Three to four hours before: Drink about 17 to 20 ounces of water, and eat your largest meal.
Remember, this meal should be rich in carbohydrates and lean protein, and low in fiber and fat.
• One to two hours before: Drink about 12 to 22 ounces of water. Eat a snack rich in carbohydrates.
• 10 to 20 minutes before: Drink 10 ounces of water.
Mid-game
• Eat a light snack like a granola bar, energy bar or dry whole grain cereal.
• Consume 4 to 6 ounces of water every 15 minutes.
Post-game
• 30 minutes after: Eat a carbohydrate-rich snack, and drink a sufficient amount of water or energy
drink low in calories and sugar.
• Two hours after: Eat a smaller meal (less than one-third of your daily caloric intake) rich in
carbohydrates, lean protein and heart-healthy fats. Continue to drink water or an energy
beverage low in calories and sugar.
Remember that although proper nutrition on game day is vital to successful athletic performance, it’s
only helpful if you're eating well throughout the week. Don’t wait for the pre-game meal to consume
the nutrients, minerals and fluids you think you need. If you approach your nutrition with the same
discipline as your training, you’ll maximize your potential.
YOUR DREAM TEAM
Parkview Sports Medicine (PSM) can provide the
guidance you need as an athlete to support your
rigorous training program, meet your fitness goals
and keep you healthy. Call PSM today to see how
we can help.
Services provided at AWP Sports Training –
located within the SportONE Parkview Fieldhouse
3946 Ice Way | Fort Wayne, IN 46808
(260) 266-4007 | Fax (260) 266-4008
Parkview.com/SportsMedicine