Download Nutritional Needs of Athletes

Nutritional Needs of Athletes
From www.lifeclinic.com and www.commonsensehealth.com
Whether you're a competitive athlete, someone who exercises for health and fitness or a sedentary
individual, you need the same type of nutrients - in different amounts. However, some athletes also
need more calories or fluids because of the intensity of their sports or training program. Exercise or
training may increase calorie needs by as much as 1,000 to 1,500 calories each day.
Just like everyone else, athletes need to eat a diet that contains appropriate amounts of carbohydrate,
protein, vitamins and minerals. The general guidelines are:



55 to 60% of calories from carbohydrates (60 to 69% if engaging in a competition)
No more than 30% from fat
10 to 15% of calories from protein
The exact percentages may vary slightly for some athletes, based on their sports or training program.
Carbohydrates Provide Energy
The body uses a combination of fat and carbohydrate as energy sources for most activities. The
length and intensity of your workouts, your level of fitness and your diet will affect the type of fuel
your body uses. For short-term, high-intensity activities like sprinting, athletes rely mostly on
carbohydrates for energy. In low-intensity activities such as walking, the body uses more fat for
energy.
Carbohydrates are the body's preferred source of energy. There are two groups: simple
carbohydrates, or sugars, and complex carbohydrates, or starches, which are found in foods like
breads, cereals and pasta, as well as many fruits and vegetables. Your body breaks down
carbohydrates into glucose that your blood carries to your cells for energy. The body can't
differentiate between glucose that comes from starches or sugars; however, because the simple
carbohydrates are frequently high in calories and fat, experts and athletes usually prefer complex
carbohydrates to provide energy for working muscles.
Protein Needs
Athletes who eat diets that include a variety of fruits, vegetables and whole grains probably don't
need vitamin and mineral supplements. However, vegetarians or athletes who avoid an entire food
group (who never drink milk, for example) may need a supplement to make up for the vitamins and
minerals not being supplied by food. A multivitamin with 100% of the recommended dietary
allowance for vitamins and minerals may be recommended.
Some athletes eat extra protein or take protein supplements to help them gain muscle weight.
However, according to The President's Council on Physical Fitness and Sports, the true secret to
building muscle is training hard and consuming enough calories. Most American diets provide plenty
of protein; daily intake of 1 to 1.5 grams of protein per kilogram of body weight is sufficient for
muscle mass gain. That's 68 to 102 grams of protein per day for a 150-pound person. You can get that
much protein in an 8- to 12-ounce steak or in a 6-ounce hamburger with 2 ounces of cheddar cheese
and an 8-ounce glass of milk.
Getting Adequate Iron
The part of our red blood cells that carries oxygen to the body is hemoglobin, which contains iron.
Because muscles need oxygen to produce energy, low iron levels may fail to provide sufficient oxygen
and may cause fatigue. Symptoms of iron deficiency include fatigue, irritability, dizziness, headaches
and lack of appetite; often there are no symptoms, however. Athletes who participate in endurance
sports are more likely to suffer from iron deficiency or iron-deficiency anemia than those involved in
power or strength activities; female athletes, who lose iron each month with their menstrual cycle,
are also at higher risk of iron deficiency and iron-deficiency anemia. Vegetarian athletes are also at
higher risk for iron deficiency and anemia.
A blood test is the best way to find out if your iron level is low. Red meat is the richest source of iron,
with almost 1 milligram of iron in each ounce of steak. Iron is also found in fish, poultry, fortified
breakfast cereals, beans and green leafy vegetables. Men should get 10 milligrams of iron a day;
women should get 15 milligrams. Iron supplements should not be taken without proper medical
supervision because too much iron can cause constipation, diarrhea and nausea. Iron can also
interfere with the absorption of other nutrients such as copper and zinc.
Fluid Intake
Vigorous and lengthy workouts can place an athlete at risk for dehydration. Dehydration occurs
when a person loses too much fluid through urine and sweat, and can cause dizziness, fatigue and dry
mouth. Because the body is comprised of two-thirds water, fluid is necessary for optimal
performance.
How much water should you drink? Non-athletes are encouraged to drink eight 8-ounce glasses of
water a day, so athletes should be sure to drink at least that amount. Your urine color is always a
good indicator of hydration level: you should be drinking enough water so that your urine is pale
yellow or straw-colored.
Athletes who compete in endurance sports such as marathons and triathlons should talk to a sports
medicine specialist about using electrolyte replacements (such as drinks, bars or gels) during long
practices or competitions. These replacements offer the added benefit of rebuilding diminished
stores of glycogen and are usually required after an hour of exercise or for workouts or competitions
exceeding an hour.
Daily nutritional options to consider
Soluble Fiber
Non-soluble Fiber

Oat bran (although many
commercial oat bran muffins
and waffles actually have little
fiber)

Whole-wheat breads

Oatmeal

Wheat cereal

Beans and legumes

Wheat bran

Peas

Rice (except for white rice)

Carrots

Barley

Sweet potatoes

Cabbage

Rice bran

Beets

Barley

Brussels sprouts

Citrus fruits

Turnips

Strawberries

Cauliflower

Bananas

Fruits and vegetables with skin
Protein Sources

Beef, poultry, pork and lamb

Fish and shellfish

Dairy products, including cottage cheese, cheese, yogurt and milk

Eggs, egg whites or egg substitutes

Dry beans, peas, oats and legumes

Tofu and soy products

Nuts and seeds
Healthy Carbohydrate Foods List with Good Carbohydrate Grams
BEANS & PEAS
Black beans
Black beans
Garbanzo beans
Garbanzo (Chickpeas)
Kidney beans
Kidney beans
Lentils
Lentils
Lima Beans
Lima Beans
Navy Beans
Navy Beans
Pinto Beans
Pinto Beans
Soybeans
Soybeans
Split Peas
Split Peas
AMOUNT
1/4 cup dry
1/2 cup cooked
1/4 cup dry
1/2 cup cooked
1/4 cup dry
1/2 cup cooked
1/4 cup dry
1/2 cup cooked
1/4 cup dry
1/2 cup cooked
1/4 cup dry
1/2 cup cooked
1/4 cup dry
1/2 cup cooked
1/4 cup dry
1/2 cup cooked
1/4 cup dry
1/2 cup cooked
CARBS (grams)
23
18
28
18
29
20
28
20
22
20
32
29
29
22
13
9
26
21
DAIRY
Blue cheese
Cheddar cheese
Cottage cheese, 2% fat
Egg
Feta cheese
Milk, 1% fat
Milk, fat-free
Mozzarella cheese
Parmesan cheese
Provolone cheese
Ricotta cheese
Swiss cheese
Yogurt, low-fat
Yogurt, fat-free
AMOUNT
1 oz
1 oz
1/2 cup
1 extra large
1 oz
1 cup
1 cup
1 oz
1 Tbsp.
1 oz
1/2 cup
1 oz
1 cup
1 cup
CARBS (grams)
0.7
0.4
4
1
1
8
13
0.8
0.2
0.6
6
1
17
18
FRUITS (raw)
Apple
Apricot
Avocado
Blackberries
Blueberries
AMOUNT
5 oz
3 (4 oz ea.)
1/2 (3 oz)
1 cup
1 cup
CARBS (grams)
21
12
7
18
21
Cantaloupe
Cranberries
Grapefruit
Grapes
Guava
Kiwi
Mango
Nectarine
Orange
Papaya
Peach
Pear
Pineapple
Raspberries
Strawberries
Tangerine
Watermelon
1 cup
1/2 cup
1/2 (4 oz)
1 cup
1 (3 oz)
1 (2-1/2 oz)
1/2 (3-1/2 oz)
1 (5 oz)
1 (4-1/2 oz)
1/2 (5-1/2 oz)
1 (3-1/2 oz)
1 (6 oz)
1 cup
1 cup
1 cup
1 (3 oz)
1 cup
13
6
10
16
11
11
18
16
15
15
10
25
19
14
11
9
12
NUTS & SEEDS
Almonds
Brazil nuts
Cashews
Coconut, raw
Macadamia nuts
Peanuts
Pecans
Pistachios
Pumpkin seeds
Sesame seeds
Sunflower
Walnuts
AMOUNT
1 oz
1 oz
1 oz
1 oz
1 oz
1 oz
1 oz
1 oz
1 oz
1 Tbsp.
1 oz
1 oz
CARBS (grams)
6
4
9
4
4
6
5
7
5
1
5
3
VEGETABLES
Alfalfa sprouts, raw
Asparagus
Butterhead lettuce
Broccoli
Brussels Sprouts
Cabbage
Carrot
Cauliflower
Celery
Chinese Cabbage
Chili Peppers
AMOUNT
1/2 cup
1/2 cup cooked
1 cup raw
1/2 cup cooked
1/2 cup cooked
1/2 cup cooked
1 (2-1/2 oz)
3 florets
1/2 cup diced
1/2 cup cooked
1 Tbsp.
CARBS (grams)
1
4
2
4
7
4
7
3
2
2
1
Corn (sweet)
Cucumber
Edamame, fresh soybeans
Edamame
Eggplant
Garlic
Ginger Root
Green Bell Peppers
Iceberg Lettuce
Mushrooms
Okra
Onions
Radishes
Red Bell Peppers
Red Cabbage
Romaine lettuce
Scallions
Spinach
Swiss Chard
Zucchini
1 ear
5 oz raw
1/2 cup raw
1/4 cup cooked
1/2 cup cooked
1 clove
1 Tbsp. raw
1/2 cup raw
1-1/2 cups raw
1/2 cup cooked
1/2 cup cooked
1/2 cup cooked
1/2 cup raw
1/2 cup raw
1/2 cup cooked
1-1/2 cups raw
1/2 cup raw
1/2 cup cooked
1/2 cup cooked
1/2 cup cooked
WHOLE GRAINS
Bread, whole wheat
Bread, multi grain
Oatmeal, cooked
Pancake, buckwheat mix
Pancake, whole grain mix
Pasta, whole wheat
Popcorn, popped
Rice, basmati brown
Rice, brown
Rice, brown
Rice, wild
Rye bread
AMOUNT
1 slice
1 slice
1 cup
1/3 cup (3 cakes)
1/3 cup (3 cakes)
1 cup cooked
3-1/2 cups
1/4 cup dry
1/4 cup dry
1/2 cup cooked
1/2 cup cooked
Recommendations for hydration before and after sports activities
Pre-event meal 2-3 cups water
2 hours before 2-2 1/2 cups water
1/2 hour before 2 cups water
Every 10-15 minutes during the event 1/2 cup cool (45-55
degrees) water
After event 2 cups fluid for each pound lost
Next day Drink fluids frequently (it may take 36 hours to rehydrate completely).
19
4
14
10
3
1
1
3
3
4
6
7
2
3
4
2
4
3
4
4
CARBS (grams)
14
17
25
33
28
37
19
31
33
22
18
The Pre-Game Meal
A pre-game meal three to four hours before the event allows for optimal digestion and energy supply.
Most authorities recommend small pre-game meals that provide 500 to 1,000 calories.
The meal should be high in starch, which breaks down more easily than protein and fats. The starch
should be in the form of complex carbohydrates (breads, cold cereal, pasta, fruits and vegetables).
They are digested at a rate that provides consistent energy to the body and are emptied from the
stomach in two to three hours.
High-sugar foods lead to a rapid rise in blood sugar, followed by a decline in blood sugar and less
energy. In addition, concentrated sweets can draw fluid into the gastrointestinal tract and contribute
to dehydration, cramping, nausea and diarrhea. Don't consume any carbohydrates one and a half to
two hours before an event. This may lead to premature exhaustion of glycogen stores in endurance
events.
The Post-Game Meal
Regardless of age, gender or sport, the post-game competition meal recommendations are the same.
Following a training session or competition, a small meal eaten within thirty minutes is very
beneficial. The meal should be mixed, meaning it contains carbohydrate, protein, and fat. Protein
synthesis is greatest during the window of time immediately following a workout and carbohydrates
will help replenish diminished glycogen stores. However, consume food within the 30 minute
window may be difficult for athletes—they often experience nausea or lack of hunger. Options to
address this difficulty include:
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Carbs you can drink that contain protein. There are several liquid smoothies and beverages
on the market that provide high protein and carbohydrates for replenishment. One classic is
chocolate milk.
If that is difficult, fruit, popsicles, oranges, bananas, bagels, melon, or apple slices all would
be better than not consuming any food.
The most important thing when it comes to eating is being smart, eating balanced small meals and
having fun finding new healthy options. Use vitamins to supplement, drink plenty of water and
exercise regularly.
Good Luck!