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Sports Nutrition
Helpful Tips for a Good Diet
Calories
• What is a calorie?
One calorie expresses the quantity of heat to
raise the temperature of 1 kg (1 L) of water by
1oC.
• Calories from food help produce energy to
fuel our body to perform work.
• Macronutrients are the major sources of
calories in our diets.
Calories
Macronutrients
Carbohydrates
Proteins
Fats
Starches
Fiber
Amino Acids
Complete AA
Incomplete AA
Triglycerides
Fatty Acids
Phospholipids
Energy Expenditure Chart
Carbohydrates
Carbohydrates (CHO)
• There are three kinds of CHO:
• Monosaccharides (glucose, fructose, galactose)
• Disaccharides (sucrose, lactose, maltose)
• Polysaccharides (starch and fiber)
• The main source of energy during intense
prolonged activity.
• Supplies the body with 4 calories per gram.
• A CHO-deficient diet rapidly depletes muscle and
body sources, profoundly affecting high-intensity
anaerobic and long-duration aerobic exercise
capacity.
CHO Sources…
Helpful Tips with CHO
• Make CHO-packed foods the mainstay of every meal.
When you run, your body burns CHO more efficiently
than fats or proteins. That’s why marathoners
carbo-load on pasta the night before a big race.
• Eat whole-grain cereal products - wheat, rice,
oatmeal, bread, bagels - to anchor each meal.
These calorie-dense CHO foods also contain fiber,
vitamins, and minerals.
• Consume plenty of fruits and vegetables. They
don’t provide as many calories as the cereal grains,
but they are an unequaled source of vitamins,
minerals, and extremely healthful phytochemicals.
(cont.)
• Avoid empty CHO, such as the everpresent snack foods, that contain
excessive amounts of sugar and fat.
When you have a sudden craving, select
fruit or a bagel instead.
• Consider grazing during the day every
two to three hours with CHO packed
mini-meals.
Proteins
Proteins (PRO)
• Proteins form from subunits called amino acids.
• There are 20 different amino acids
• An almost infinite number of possible protein
structures can be formed through these
subunits.
• Provide the body with 4 calories per gram
• Eight of the 20 amino acids cannot be
synthesized by the body and are called
essential amino acids. These must be
consumed in the diet.
• PRO provide the building materials for muscles,
bones, etc. in the body.
PRO Sources…
Helpful Tips with PRO
• Don’t worry about proteins. Your daily diet
should provide plenty, as long as it’s varied and
well-balanced, with occasional low-fat dairy
products, eggs, lean meats, fish, and fowl.
• Always select nonfat or low-fat (1 percent)
dairy products over the higher-fat options.
You’ll get the same high-quality PRO without
the high saturated fat that can lead to heart
disease.
• When eating red meats, make careful selections
at the supermarket and trim additional fat in
preparation.
(cont.)
• Eat fish several times a week. Fish
provides an excellent source of PRO with
fatty acids that are naturally protective
against heart disease.
• Check out various ethnic cookbooks and
recipes for the healthy and flavorful
ways they combine grains, nuts, seeds,
and beans.
Lipids
Lipids (Fats)
• Lipids provide the body with the largest
potenial energy: 9 calories per gram.
• High saturated fat intake elevates blood
cholesterol and promote coronary heart
disease.
• Heart disease protection may occur from
increasing the diet’s proportion of
unsaturated fatty acids.
• Lipids provide protection to our organs
and are found in our cells.
Fat Sources…
Helpful Tips with Fats
• Keep your consumption of fats to just 10
percent saturated fats (red meats and dairy
products). Also avoid the trans fats in many
processed foods like chips, cakes, and
cookies.
• Use olive oil or other monounsaturated oils,
like canola oil, for salad dressings and
cooking. Supplement them with the
polyunsaturated fats found in many vegetable
oils. Eat fish several times a week, especially
cold-water fish like salmon and tuna.
(cont.)
• Don’t try to eliminate fats and oils from
your diet. Fat is an essential nutrient for
humans, and your body requires a
modest amount of daily fat intake to
maintain many important functions.
• For maximum fat loss and weight loss,
run a little faster or farther. Both will
increase calorie and fat burning.
Vitamins & Minerals
Vitamins & Minerals
• Vitamins serve crucial functions in almost all bodily
processes, and must be obtained from food or
dietary supplementation.
• The fat-soluble vitamins are A, D, E, and K; vitamin
C and B-complex are water-soluble.
• Vitamins A,C,E, and Beta-carotene serve important
protective functions as antioxidants which may help
to protect the body against heart disease and
cancer.
• Approx. 4% of body mass consists of 22 elements
called minerals.
• Minerals function primarily in metabolism where
they serve as enzymes. They also provide structure
in bones and teeth.
Sources…
Helpful Tips with V & M
• For optimal nutrition, eat a varied, wellbalanced diet that includes plenty of fruits and
vegetables. Whole foods contain many
phytochemicals and other micronutrients that
can’t be obtained from processed foods.
• Drink fruit and vegetable juices as another way
to tap into this powerhouse of nutrients.
They’ll keep you well-hydrated while also
providing many vitamins and minerals.
• To make sure you’re getting all the fruits and
vegetables you need, eat them as healthful
snacks during the day.
(cont.)
• Consider taking a supplement or
supplements that contain the main
antioxidants. Vitamins C and E are
especially important to runners.
• If you feel the need for nutritional
insurance, take a daily
multivitamin/mineral. But don’t use this
as an excuse for not eating healthful
whole foods during the day.
Drinks, Gels & Bars
Helpful Tips
• Commercial sports drinks contain a special formulation
with the scientifically correct ratio of sugars to water.
Many other drinks, from juices to colas, contain too
much sugar, which slows the absorption of water into
the bloodstream.
• Bars and gels also contain excellent CHO, but you still
need to get that all-important water every 15-20
minutes.
• When taking bars and gels, don’t consume sports
drinks at the same time. Wash then down with water
and nothing else.
• For maximum exercise results, buy bars and gels that
provide a high-CHO formulation rather than high
protein.
Nutritional Labels
Ingredients are measured by weight.
Ingredients appearing first on the label
mean there is more of that
product than the one following it.
Find foods that have the ingredients
you want first in their labels.
Super Foods
Some Super Foods to Consider
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1. Beans: A great low-fat, low-calorie source of protein
and an easy way to help control your weight and your
blood sugar.
2. Blueberries: The best food on the planet to preserve
a young brain as we mature.
3. Broccoli: The best food on the planet to prevent
cancer.
4. Oats: A sure-fire way to lower your cholesterol.
5. Oranges: The most readily available source of
vitamin C, which in turn lowers the rate of most causes of
death in this country, for example, heart disease and
cancer.
6. Pumpkin: Loaded with phytonutrients, which keep
our skin young and help prevent damage from sunlight.
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7. Wild salmon: A guaranteed way to lower your risk for
cardiac-related death.
8. Soy: The only complete vegetarian source of protein.
9. Spinach: The best food on the planet to prevent
cataracts and age-related macular degeneration, thus
ensuring a lifetime of good vision.
10. Tea -- green or black: The easiest and cheapest nocalorie way to avoid heart disease and cancer.
11. Tomatoes: One of the easiest ways for men to avoid
prostate cancer is the consumption of tomatoes and tomatobased products.
12. Skinless turkey breast: The leanest meat source of
protein on the planet.
13. Walnuts: Consuming walnuts is an easy, tasty way to
lower your risk of cardiovascular disease.
14. Yogurt: A tasty, easy way to boost your immune
system.
Before and After a Run
Helpful Tips
• Eat a light, easily digestible CHO food one to
two hours before you begin running or racing.
Good suggestions include an energy bar, a
bagel, a piece of toast and jam, or a banana.
• Avoid foods that are likely to upset your
stomach and bowel:greasy foods; certain
fruits, high-fiber foods; heavy, high-protein
foods; a last-minute cup of coffee.
• Drink eight ounces of sports drink 30 minutes
before you run. This will help supply both the
water and the CHO you need during your run.
(cont.)
• After running or racing, getting rehydrated and
staying hydrated should be your most important
concern.(15 to 20 minutes after your run). Drink as
soon as possible after running and several more
times in the hours immediately following your
workout or race.
• Thirst isn’t a reliable guide to how much fluid you
need; you should force yourself to drink more.
• After a run, you need to consume much the same
foods and fluids you ate beforehand. This is a good
time to drink a fruit juice you avoided before
running and also an excellent time for a light
protein food like low-fat yogurt or a handful of nuts,
maybe even pretzels!
Recipes
Grilled Salmon Fillet with Apricot Sauce
Nasties, I’m not a
big red meat
eater! So when it
comes to fish, I
eat a ton. One of
my favorite dishes
is a piece of
grilled salmon
served up with a
simple apricot
sauce, enjoy!
Ingredients:
1 salmon fillet
½ cup apricot preserves
1/8 cup Dijon mustard
¼ cup low-sodium soy sauce
Directions:
Grill salmon until flaky & the fish has reached an
internal temperature of 140oF .
Apricot Sauce (makes 8 servings):
In a small bowl, combine the apricot preserves, Dijon
mustard, and soy sauce and blend well. Microwave
until the sauce is warm. Drizzle over grilled salmon.
Serve with cumin brown rice & broccoli florets
Veggie Burger with Sweet Potato Fries
What’s more
American than a
burger and fries!
And what’s more
healthy than
veggies and
sweet potatoes!!
It’s quick, it’s easy
it taste great.
Ingredients:
1 whole wheat burger roll
1 veggie burger (Morning Star, Boca, etc. take your
pick they all taste great!)
1 slice cheddar cheese
1 tablespoon light mayonnaise
2 slices avocado
1 large sweet potato
2 tablespoons canola oil
brown sugar (to taste)
nutmeg (to taste)
cinnamon (to taste)
chili powder (to taste)
Salt and pepper (to taste)
Continued on next page…
Veggie Burger with Sweet Potato Fries
Directions:
Grill veggie burger until warm & golden brown. Add cheese a minute before removing
from the grill. Top with light mayo & avocado slices.
Sweet Potato Fries:
• Preheat oven to 400-425 degrees.
• Line baking sheet with aluminum foil. Lightly grease with oil then set aside.
• Clean potato skin and then cut in half lengthwise. Try to get approximately 1/2-inch
thick fries.
• Place sweet potato fries in a large mixing bowl. Combine dry ingredients together and
then shake over fries evenly. Next add the wet ingredients. Toss until each fry is coated
with spices and moisture.
• Spread fries in a single layer on baking sheet.
• Bake for 30 to 35 minutes turning once to ensure even cooking. I usually change the
oven setting to broil after about 27-30 minutes to make the fries more crispy. If you do
this make sure you keep an eye on the fries so they do not dry out.
• Remove from oven and serve hot.
Serve with fresh salad greens & light dressing
Italian Quesadillas
Italian quesadillas
are fantastic.
Cheese, cheese &
more cheese!
Ingredients: (Serves 6)
2 tablespoons olive oil, plus more as needed
1 large onions, thinly sliced
1/2 teaspoon sugar
Salt and freshly ground black pepper
6 (8-inch-diameter) flour tortillas
1/2 cups shredded Fontina (or Italian cheese mix)
1/2 cup jarred roasted red bell peppers, drained well
and patted dry
2 tablespoons finely chopped fresh Italian parsley
leaves, plus sprigs for garnish
1/4 cup freshly shredded Parmesan, plus 3
tablespoons for garnish
Continued on next page…
Italian Quesadillas
Directions:
Heat 2 tablespoons oil in a heavy large skillet over medium-low heat. Add the onions and
sugar, and cook until the onions are golden brown, about 20 minutes. Season the
onions, to taste, with salt and pepper; set aside.
Preheat the oven to 250 degrees F.
Sprinkle some Fontina over half of a tortilla. Arrange some bell peppers and sautéed
onions on top of the Fontina. Sprinkle with chopped parsley and Parmesan. Sprinkle
more Fontina over. Fold the clean half over the filling to cover and press gently to seal.
Repeat with remaining tortillas evenly dividing the filling ingredients.
Heat 1 tablespoon oil on a heavy large griddle over medium heat. Working in batches,
cook the quesadillas until the cheese melts and the tortillas are golden brown, adding
more oil as needed, about 3 minutes per side. Transfer the quesadillas to baking sheets
and keep them warm in the oven while cooking the remaining quesadillas.
Whole Wheat Spinach Pasta with a Tomato Clam Sauce
This is one of my
favorite things to
eat prior to a race.
I love the different
colors and flavors.
Also, it
incorporates
whole wheat
pasta & a super
food, spinach, into
the dish!
Ingredients: (Serves 4)
20 oz canned clams, with their liquid
6 tablespoons olive oil
2 cloves garlic, crushed
1 pound fresh Roma tomatoes, very finely chopped
1 pound Whole Wheat Spinach Pasta
4 tablespoons chopped fresh parsley
Salt and freshly ground black pepper
Parmesan cheese
Continued on next page…
Whole Wheat Spinach Pasta with a Tomato Clam Sauce
Directions:
Bring a large pot of water to a boil for the pasta (add a little salt & olive oil). Follow the
cooking directions on the box.
Place the olive oil in a medium saucepan with the garlic. Cook over moderate heat until
the garlic is just golden.
Add the chopped tomatoes to the oil, and pour in about 1/4 a cup of clam liquid. Mix well
and cook over low to moderate heat until the sauce begins to reduce & dry out.
A minute or two before the pasta is ready to be drained, stir the parsley and the clams
into the tomato sauce, and raise the heat. Add some freshly ground black pepper, and
taste for seasoning.
Drain the pasta, and turn it into a serving bowl. Pour on the hot sauce, and mix well
before serving. Sprinkle with fresh parmesan cheese.
Fish Tacos
I love Mexican
food! There are
so many ways to
compile a
delicious dish.
But, the real
reason, is all the
great colors inside
their dishes!
Ingredients: (Serves 4)
2 mahi mahi fillets
1 1/2 cups panko breadcrumbs (or just regular
breadcrumbs)
2 whole eggs
1 1/2 cups flour
1 tomato
2 cups romaine lettuce
1 small white onion
Mexican blend cheese
Remoulade Sauce
4 flour tortillas
Continued on next page…
Fish Tacos
Directions:
Prepare the fish. Cut the pieces of fish into 1-ounce strips. Set up a breading station of
flour, lightly beaten eggs, and seasoned panko bread crumbs. Season all with salt and
pepper. Dredge the pieces of fish in flour, egg then bread crumbs.
Add 2 tablespoons of olive oil to a medium size pan and pan sear the fish until they
reach a golden brown color. Place finished fish on a paper towel to drain. Keep warm
until ready to serve.
Chop the tomato, lettuce, and onion and place into bowls.
Prepare your tortillas by placing a small amount of remoulade sauce on the bottom. Add
a few pieces of the fish on top of the sauce. Sprinkle with cheese and vegetables.