Strength and Conditioning: Nutrition Essentials
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General Nutrition
Macronutrients
Carbohydrates (CHO) are the body's most efficient source of energy because CHO's breakdown into glucose which is the body's primary energy source.
- Glucose is needed to maintain blood sugar levels and it is stored in the liver and muscles in the form of glycogen Adequate glycogen stores are essential for peak athletic performance
- Each gram of CHO yields 4 calories. They are found in foods in the form of sugar and starch
Carbohydrate content of commonly eaten foods. 
What is the Glycemic Index (GI)?
- The GI was originally designed to help people with diabetes closely control their blood sugars. The GI ranks CHO foods according to their ability to elevate blood sugar
- High-GI CHO quickly enter the bloodstream and are best eaten during or after exercise so they can enhance the rate of glycogen replacement
- Low to Moderate-GI foods slowly enter the bloodstream and are desirable before endurance exercise because they provide sustained energy
- Choosing low GI CHO - the ones that produce only small fluctuations in our blood glucose and insulin levels - is the secret to long-term health reducing your risk of heart disease and diabetes and is the key to sustainable weight loss
- Eating a lot of high GI foods can be detrimental to your health because it pushes your body to extremes. This is especially true if you are overweight and sedentary. Switching to eating mainly low GI CHO that slowly trickle glucose into your blood stream keeps your energy levels balanced and means you will feel fuller for longer between meals
- Low GI diets help people lose and control weight
- Low GI diets increase the body's sensitivity to insulin
- Low GI CHO improve diabetes control
- Low GI CHO reduce the risk of heart disease
- Low GI CHO reduce blood cholesterol levels
- Low GI CHO reduce hunger and keep you fuller for longer
- Low GI CHO prolong physical endurance
- Low GI CHO can help you manage the symptoms of polycystic ovary syndrome
- High GI CHO help re-fuel CHO stores after exercise
How to switch to a low GI diet
The basic technique for eating the low GI way is simply a "this for that" approach, or swapping high GI CHO for low GI CHO.
- Use breakfast cereals based on oats, barley and bran
- Use breads with wholegrains, stone-ground flour, sour dough
- Reduce the amount of potatoes you eat
- Enjoy all other types of fruit and vegetables
- Use Basmati or Doongara rice
- Enjoy pasta, noodles, quinoa
- Eat plenty of salad vegetables with a vinaigrette dressing
Fat is an energy rich compound. One gram of dietary fat yields 9 calories. Fatty foods (burgers and fries) take much longer to digest and absorb than nutrient dense CHO (breads, rice, pasta, fruits, and vegetables) making these fatty foods a poor choice for the athlete.
- Individuals should eat more of the "good" unsaturated fats (corn oil, safflower oil, canola oil, olive oil, and other vegetable oils) and less of the "bad" saturated fats (butter, beef, pork, lamb, poultry, partially hydrogenated oils and fats, coconut oil, palm and palm kernel oil)
- Fat is very important for athletic performance, growth and development, and optimal health. It provides the body with a concentrated source of stored energy
- The lower the intensity and the longer the duration of exercise, the more fat is used for energy, while the greater the intensity and shorter the duration, the more CHO is used for energy
- A simple way to calculate your fat requirements by body weight is to simply divide it in half. Body weight in lbs. x ½ gram of fat = total daily fat requirements : Ex. (150lbs./2) = 75 grams of fat
Fat content of commonly eaten foods
Protein (Pro) is the structural basis for all muscle tissue. Muscle tissue is about 72% water, 22% Pro, and 6% fat and other nutrients.
- Protein is needed for growth, maintenance and repair of all the body tissues, and helps to develop enzymes to fight infection
- Complete Pro has a good balance of the 9 essential amino acids and is found in animal Pro (lean meats, chicken, turkey, pork, fish, seafood, eggs, and low-fat dairy products)
- Incomplete Pro are missing one or more of the 9 essential amino acids and are found primarily in plant sources (rice, beans, pasta, cereals, breads, nuts, soy products, vegetables and fruits). If you combine two or more incomplete Pro (rice and beans, bread and peanut butter, vegetables, tofu and nuts, soy milk and cereal), you can make a complete Pro containing all the essential amino acids required for Pro synthesis
- There is no advantage to consuming more Pro, particularly in the form of Pro supplements because if more Pro is supplied than needed, the body must convert the excess to fat for storage
Low-fat, high-Pro food choices
Vitamins
Vitamins are organic compounds that help regulate fat, CHO and Pro metabolism in the body. They cannot be made by the body and have to be provided by the food we eat. Fortunately we only need tiny amounts of these vitamins. Vitamins are not an energy source, but they play a vital role in releasing the energy stored in the other foods we eat. In addition, our enzyme, nervous, hormonal and immune systems are dependent on vitamins for regulation and control. Because of this, vitamins are essential for good health, wellbeing and growth.
Vitamins are divided into two types:
- Water-soluble: These vitamins cannot be stored in the body and need to be replaced regularly through our diet
- Fat-soluble: These vitamins are stored in the body and include vitamins A, D, E and K. Although these vitamins can be stored, they should still be part of a healthy diet
List of vitamins, their function, and food sources
Minerals
Minerals are inorganic elements that have many roles in the body's functioning. Apart from their more well-known roles in the formation of strong bones and teeth, they also help to control the nervous system, fluid balance in tissues, muscle contractions, some hormonal functions and enzyme secretion. Minerals are as essential as vitamins and, just like most vitamins, they cannot be made in the body. All our bodies' mineral needs have to be supplied from our diets.
List of minerals, their function, and food sources
What to Eat: Meal Breakdown
- Carbohydrates: 60-65% of total calories (2.5 to 4.5 grams per pound of body weight):
- Breakfast: Whole grain breads, cereals and muffins, bagels, pancakes, waffles, grits, fruits, yogurt, and low fat milk
- Lunch and Dinner: Pasta, bread, pita bread, flour tortillas, rice, potato, couscous, legumes, vegetables, fruits and dairy
- Snacks: Hard and soft pretzels, crackers, fruits, juices and muffins
- Protein: 15-20% of total calories (1/2 to 1 gram per pound of body weight):
- Breakfast: Eggs, lean breakfast means and soy products (milk, yogurt, tofu)
- Lunch and Dinner: Turkey, chicken, lean beef and pork, fish, seafood, tofu, beans, legumes
- Fat: 15-25% of total calories (1/2 gram per pound of body weight):
- Breakfast: Oils, butter, cream cheese
- Lunch and Dinner: Non-creamy salad dressings, oils, cheeses, peanut butter, walnuts, almonds
Daily Caloric Requirements
The formula to determine how many calories you need to eat each day differ depending on a number of factors including gender, age, body weight, type of exercise, exercise intensity and exercise duration. A rough estimation can be used to calculate your daily caloric needs or "maintenance number" at your present body weight.
- Males: (Body Weight x 15) + what you burn while exercising
- Females: (Body Weight x 13) + what you burn while exercising
Note: An athlete that has difficulty maintaining and/or gaining weight due to heavy training and/or high metabolism (genetics) may want to multiply their body weight by 18 rather than 15 or 13.
Caloric expenditure in athletes
Detailed caloric expenditure & dietary guidelines worksheet 
Exercise & Nutrition
Athletes often neglect to fuel their body properly before, during, and after intense bouts of exercise as well as between successive days of intense training and competition. Poor recovery practices may lead to early fatigue, dehydration, poor health, and poor athletic performance during the competitive season.
The athlete can avoid these problems by consuming nutrient dense foods and fluids before, during and after exercise and competition. The body requires a balance of CHO, fat, Pro, vitamins, minerals and water in order to maximize recovery and maintain good health. Carbohydrates should be consumed prior exercise and more importantly immediately after exercise or competition because glycogen storage in the body is limited and needs to be refueled daily.
Pre-Exercise Nutrition
Consuming CHO-rich foods (.5-2 grams/lb. of BW) 1-4 hours prior to exercise will maintain normal blood sugar, settle the stomach, and provide energy. The pre-exercise meal should be made-up of 60-70% nutrient dense CHO.
Carbohydrate loading prior to an endurance event
Not all foods settle in the stomach the same from person to person. Experiment with different pre-exercise meals so you can find out which works best for you.
The timing of consumption depends on the size of the meal and how well your stomach can tolerate pre-exercise digestion. For example:
- Allow 3-4 hours for a large (800-1200 calorie), high CHO meal to digest
- Allow 2-3 hours for a medium (400-800 calorie), high CHO meal to digest
- Allow 1-2 hours for a small (100-400 calorie), high CHO meal to digest
Examples of when & how much to eat before training/competition
Examples of pre-exercise snacks
The pre-exercise meal is a great opportunity to take-in needed fluids. An athlete should attempt to drink 16-24 ounces of fluid (a mix of water, sports drinks, and fruit juices) two hours before training or competition. This fluid intake will contribute to adequate hydration.
Nutrition During Exercise
Ideally, during extensive exercise that lasts for more than 60-90 minutes, you should try to balance your water and energy output with enough fluid to match your sweat losses and enough CHO to provide energy and maintain normal blood sugar level.
- Consuming a CHO/Pro mixture (35-40 g CHO, 6-10 g Pro) during exercise will delay fatigue and aid in the recovery process
- By consuming CHO during exercise, such as the sugar in sports drinks, your muscles have an added source of fuel and also help maintain normal blood sugar levels to help "feed" your brain
- You can increase your stamina by consuming 100-250 calories of CHO per hour (after the first hour) while performing endurance exercise
- Can be done with 4-8 ounce glasses of a sports drink (with 50 calories per 8 ounces) or two cups of a sports drink with a banana, or an energy bar (plus extra water)
- The body doesn't care if you ingest solid or liquid CHO, you just have to learn which foods and fluids settle best in your body
- Keep in mind that too much sugar or food taken at once can slow down the rate at which fluids leave the stomach and become available to replace sweat losses. This is of greater importance in hot weather versus cold weather
Fluids During Exercise
During hard exercise, your muscles can generate 20 times more heat than they do when you are at rest. This heat is dissipated through sweat that helps cool your body down. If you do not sweat your body can reach a dangerous temperature (around 106 degrees) that will start damaging and killing cells in your body. Replacing fluids from what you sweat is important to keep your body temperature regulated efficiently.
- For every pound (16 ounces) that you lose, you need to learn to drink 80-100% of that loss (13-16 ounces) while exercising. You have to train your gut to handle that amount of liquid to properly hydrate yourself
- Generally speaking, the athlete should drink 4 to 8 fluid ounces of water and sport drinks every 15 minutes
- Electrolyte replacement: Made up of sodium, chloride, magnesium and potassium
- Electrolytes regulate fluid balance, nerve conduction and muscle contractions
- Replenish by adding small amount of salt to food when needed, or by eating potassium rich foods (citrus fruits, bananas, orange juice, tomato juice) or drinking electrolyte fluids like Gatorade or Powerade
- If you are experiencing thirst, you are ALREADY dehydrated. You need to replenish your fluids before you are thirsty
- The best way to determine how much fluid you need to drink is to weigh yourself before and after workouts, naked, to get an idea of how many pounds/ounces you are losing. After a few times you get a general idea of what that particular workout will require you to drink
- Your urine color will also help you determine if you are hydrated enough. The lighter it is, the better you are hydrating; the darker the urine, the more you need fluids
- If you fail to drink enough, don't tough it out to finish your workout as you could become a victim of heat illness. Watch for these signs: muscle cramps, nausea, vomiting, headache, dizziness, confusion, disorientation, weakness, reduced performance, inability to concentrate, and irrational behavior
- Exercise hydration does not begin during exercise. You should be preparing throughout the entire day and day prior to a big competition by hydrating with sports drinks and other fluids
Heat Related Conditions
- Heat Illnesses:
- Heat cramps: Painful, involuntary muscle spasms caused by dehydration and is the most common heat illness. Stretching and ice massage along with intake of cold fluids with electrolytes will help manage heat cramps
- Heat exhaustion: A "functional" illness that is characterized by thirst, headache, dizziness, fatigue, weak and rapid pulse, low blood pressure and excessive sweating
- Heat stroke: The most serious heat illness is caused when the thermoregulatory system is overloaded and the body's cooling mechanism fails. Characterized by hot and dry skin, no sweat development, rapid and strong pulse, and disorientation. This is a medical emergency, EMS should be contacted immediately
- Prevention of heat illness: Acclimatization and proper hydration
- Acclimatization: Decrease amount and intensity of exercise when there is prolonged heat exposure
- Hydration: Necessary to properly regulate the body's thermoregulation system
Cold Related Conditions
- Hypothermia: Inability for body to maintain constant core temperature. Blood to skin and distal parts of body are re-directed to core in order to maintain and increase core temperature:
- Characterized by slow heart and respiration rates, low muscle temperature, and shivering that can increase violently. This is a medical emergency, EMS should be contacted immediately
Exercise Recovery Nutrition
What you eat and drink after exercise can have a great effect on your recovery process.
- Immediately after exercise and between events, the athlete should drink 32 plus ounces of fluid for each hour of exercise or competition completed. The goal is to replace fluid losses and restore energy and electrolyte stores. This volume of replacement fluid should include a combination of the following:
- Juices, which supply water, CHO, vitamins, and potassium
- Watery foods such as watermelon, grapes, and soups that supply fluids, CHO, vitamins and potassium
- High-CHO sports drinks or soft drinks, which supply fluids and CHO (but minimal, if any, vitamins or minerals)
- Commercial fluid replacers, which supply fluids, some CHO and sodium, and a few vitamins if fortified with them
- Water, which tends to be convenient, well tolerated, and least expensive
- If you become dehydrated during an unusually long and strenuous bout of exercise, you should drink frequently for the next day or two to recover from the fluids lost during your workout:
- A CHO/Pro mixture (with at least 15 g of Pro, particularly the essential amino acid leucine) consumed immediately after a workout will help restore muscle glycogen and increase muscle Pro synthesis, thus maximizing recovery and improving workout gains
- To optimize muscle glycogen replenishment and Pro recovery, you should consume CHO-rich foods and beverages within 15 minutes after your workout
- Target CHO intake is about 0.5 grams of CHO per pound of body weight every hour, taken at 30-minute intervals for 4-5 hours
- Individualized post-exercise CHO intake
- At least 15 g of Pro, particularly the essential amino acid leucine should be combined with the CHO during the recovery process
- Healthy and easy post-exercise food choices include:
- Orange juice and medium bagel
- 16 ounces of cranberry juice
- One bowl of corn flakes with milk and a banana
- A slice or two of turkey on a bagel
- A little lean meat in spaghetti sauce
- An energy bar with at least 6 grams of Pro
- Electrolytes lost during your workout need to be replaced. This includes sodium and potassium that can be achieved through eating a small bag of pretzels, orange juice, yogurt, or simply adding small amounts of salt to the food that you eat
Quick Guide to Recovery Nutrition
Breakfast: The First Step
Eating breakfast will supply energy for the beginning of the day, quench your hunger after several hours of sleep (preventing you from gorging at lunch), and raise your metabolism level.
Breakfast does not have to be a sit-down, cooked meal. It can be a substantial snack on your way to work, school or practice. Plan what you will eat the night before to help you "grab and go" in the morning. Some suggestions:
- Yogurt: Keep your refrigerator well stocked, add cereal for crunch
- Banana: Eat an extra-large one, chased by a large glass of milk
- Blender drink: Whip together juice, fruit, and yogurt or dried milk powder
- Raisins and peanuts: Pre-packed in small plastic bags, these are easy to tuck in your pocket
- Bran muffin: Add raspberry jam for a tiny bit more fiber
- Bagel: Spread it with peanut butter and then wash it down with a half pint of low-fat milk
- Graham crackers: Refresh yourself with this childhood favorite – graham crackers and low-fat milk
- Pita bread: Stuff it with low-fat cheese, cottage cheese, hummus, sliced turkey, or other handy fillings
Snacks
For those who have difficulty finding the time to eat 3 well-rounded meals daily, healthy snacking may be an alternative to supplying the body with needed energy and essential nutrients. In fact, eating more times throughout the day will increase the amount of times you digest, which is a metabolic process, thus increasing your metabolism. Also, by eating snacks throughout the day, you will never become hungry enough to gorge on unhealthy food.
- Healthy snacks should account for 20-25% of an athlete's total daily caloric intake
- Choose low-fat wholesome snacks (bagels, muffins, bread sticks, crackers, chopped vegetables, fruit, yogurt, walnuts, low-fat and non-fat cookies and cakes)
- Plan snacks! Take a few minutes and break down the large packs of snacks into small paper or plastic bags or containers. This practice will help the athlete control serving sizes and provide a simple healthy snack while "on the go"
- Selecting low-fat snacks does NOT mean you can eat unlimited amounts. Remember, healthy snacks still have calories and any calories consumed over and above daily caloric expenditure result in weight gain
- Nutrient content of common snacks
- The athlete should not rely solely on snack foods as the only source of energy and nutrients for the body. Eating well-balanced meals should still be a priority for the athlete
Nutrition for the Traveling Athlete
Often foods are perceived to as a healthy choice, but are often loaded with hidden fat. Eating "on the road" does not need to be a nightmare, but rather planning on the part of the athlete and the coach will help eating be a wise process.
Fast foods are okay if used sparingly and with caution. More and more fast food restaurants are offering healthier alternatives to the traditional burger, fries and soda. For example, many of the fast food chains have grilled chicken sandwiches (great for Pro), baked potatoes (CHO rich energy), salads and salad bars (fiber, vitamins and minerals).
- McDonald's offers hotcakes, cold cereal, English muffins, grilled chicken sandwiches, fresh green salads, milk and juices
- Wendy's offers grilled chicken sandwiches, baked potato, chili, an extensive salad bar including vegetables, fruits, flour tortillas, pasta, breads and bread sticks, milk and juices
- Pizza Hut offers pasta and meatballs, bread sticks, salad bar, and single cheese pizza
- Subway offers both low-fat/low-calorie and traditional subs, deli style sandwiches and salad
- Vending machines can be incorporated into a healthy sports diet. Select pretzels, crackers, breakfast/granola bars, and fruit juices instead of potato chips, chocolate candies, cookies and soft drinks
Select diners and family style restaurants because they are usually clean and offer a variety of great tasting wholesome foods at a reasonable price. Generally they offer nutrient dense, high CHO foods:
- For breakfast: pancakes, waffles, breads, cereals, oatmeal, milk, yogurt, fruits, and scrambled eggs
- For lunch: fresh breads and rolls, pasta, rice, soups, fresh vegetables and fruits, turkey sandwich, tuna sandwich, grilled chicken sandwich, roast beef sandwich, stuffed pita sandwiches, green salads and salad bars, milk and juices
- For dinner: try pastas with red sauce and meatballs, baked chicken or fish with rice and vegetables, and turkey with potatoes and stuffing
- Avoid foods high in fat, saturated fat, cholesterol, and sodium. Try to order foods that are baked, broiled, or steamed. Avoid fried foods and toppings that are high in fat, saturated fat, cholesterol, and sodium (butter, French fries, onion rings, fried mozzarella sticks, chicken wings battered and fried, cheese toppings, sour cream, and cream sauces)
- Select low calorie and low fat condiments/toppings. Choose catsup, mustard (yellow, brown and honey mustard), vegetable oils, and low calorie dressings, lettuce, tomato, onion, and peppers instead of regular mayonnaise, butter, sour cream, cheese toppings, regular salad dressings and bacon bits
- Remember that YOU are the customer and don't hesitate to ask to have an item on the menu prepared a specific way (baked or broiled rather than fried!)
- Follow the 2/3 rule. Always fill 2/3 of the plate with complex CHO and 1/3 with high Pro and low-fat foods
Weight Gain
The athlete must commit to resistance training (weight training) 3 to 5 times per week. The resistance training should be progressive and include all major muscle groups. Realistically, you can gain about ½ to 1 pound of muscle each week. One pound of muscle contains 3500 calories. Therefore, you need to increase your caloric intake by about 500 calories per day to gain one pound of muscle each week.
The majority of these extra calories needed each day should come from nutrient dense CHO. The athlete can get these calories by adding snacks to the diet or by simply increasing the number of portions eaten and the size.
Adding roughly 14 grams of Pro to your diet each day will help promote a one pound gain in muscle mass. This can be done by adding:
- 2 ounces of beef/poultry/pork/fish
- A piece of beef, poultry, fish, or pork the size of a deck of playing cards (3.5 ounces) contains about 25-28 grams of Pro
- 2 cups of milk or 2 large eggs
Weight Loss
Being overweight does not necessarily mean that you are over-fat, unhealthy, and out-of-shape. Throw away the scale! Scales measure one thing, your total body weight. It does not tell you how much muscle mass, body fat, water, and mineral content you have. You want to measure your % of lean body mass vs. % of body fat.
Accept the fact that during periods of intense training and conditioning, it is possible to gain body weight while losing body fat. Generally exercise will increase lean body mass (muscle mass), which adds to total body weight. This weight should be viewed as "productive weight." Increasing muscle mass can aid athletic performance in strength, power, and endurance sports. Also, the more muscle mass you have the more metabolically active your body is at rest. A higher metabolism results in more calories being "burned" each day.
For safe and effective weight loss, combine continuous exercise that elevates your heart rate, resistance training, lifestyle changes, and sound nutrition practices.
- Metabolic training: your cardiovascular system should be challenged at least 3 days per week. The best type of training is high intensity interval training which will increase your metabolic rate post-exercise and allow you to burn calories throughout the course of the day
- Resistance training: Add at least two to three, 30 to 45 minute weight lifting sessions to your entire weight loss program. This will increase your strength, power, speed, endurance, and metabolism. For weight training to aid in weight loss, you do not need to lift heavy weights. Rather, a program of low to moderate weight with 2 to 3 sets of 10 to 12 repetitions will work fine
- Lifestyle changes: Be aware of the four W's:
- WHAT you eat. Select nutrient dense high CHO, low-fat foods instead of "empty calorie" and high fat foods
- WHEN you eat. Eat 5+ small meals throughout the day and ALWAYS eat breakfast
- Avoid eating "junk foods" before bedtime
- It is okay for an athlete that is participating in an athletic program to eat at night. It is not a matter of if you should eat before bedtime, but rather what you eat and how much you eat. A bowl of cereal and a piece of fruit one hour before bedtime is okay, while a large greasy burger and order of fries is not okay. Limit your bedtime snack to no more than 500 nutrient dense calories (more CHO and Pro, less fat)
- WHERE you eat. Eat in a stress fee and relaxed environment. This will allow a person to eat slowly and enjoy the meal.
- WHY you eat. Eat because you are hungry, not because you are bored, stressed, or lonely
- Sound Nutrition Practices: DO NOT DIET! Diets deprive the athlete of needed calories and essential nutrients. These calories and nutrients (vitamins and minerals) fuel the brain and muscles during exercise
- Diets may provide short-term weight loss, however, research will support that most diets rarely provide long-term weight loss. The athlete should never consume less than 1200 to 1500 calories per day. A lack of caloric intake (energy) may result in poor athletic performance. Starving the body of calories will only have a negative long-term effect on weight management and overall health.
- Set realistic and attainable long-term weight management goals. Weight loss should be gradual and should not exceed 1 to 2 pounds per week. A slow weight loss will result in permanent weight loss
- Don't be quick to buy in to fad diets and miraculous products that promise to produce miraculous results. Typically, the consumer is more likely to lose money than pounds
- An athlete should scrutinize all weight loss products and dietary supplements because they may contain substances banned by their governing bodies (NCAA, IOC, USOC, etc.). Reference the NCAA website for full details
- BE PATIENT! Do not expect overnight results. The time for an athlete to lose weight is during the "off season." An athlete should show up at pre-season camp at his or her ideal body weight. Dieting or restricting calories during periods of intense training may have a negative effect on recovery and athletic performance. Too few CHO and Pro calories may reduce stamina and endurance and impair the building and repair of muscle tissue. Also, poor dietary habits during the season may increase your risk of injury
- Fat loss comes down to managing your calories. You need to balance the calories going in with the calories being "burned" off:
- For weight loss, your caloric expenditure must exceed your caloric intake
- For weight gain, your caloric intake must exceed your caloric expenditure
- For weight management, your caloric intake must equal your caloric expenditure
Dining Hall Tips
Combine medium/high fat entrees with low-fat side dishes. For example:
- Combine cheese steaks, hamburgers, hot dogs, fried chicken or fish with rice, baked potato, baked beans, tossed salad, vegetables and/or fruit instead of fries or onion rings
- An Italian sub, ham and cheese or roast beef sandwich with pretzels (hard and soft), salad, rice, pasta, and fruit instead of potato chips
- Eat your eggs/omelet with whole grain breads, muffins, cereals, pancakes, waffles, and/or fruits instead of bacon, sausage and greasy home fries
- Replace high-fat condiments (regular cream cheese, butter, sour cream, mayonnaise, and salad dressings) with low/non-fat condiments
- Drink non-fat, 1% or 2% low-fat milk instead of whole milk
- Drink more nutrient dense beverages (milk, orange juice, grapefruit juice, apple juice and cranberry juice) and less "empty" calorie fruit punches, sweetened ice tea and soft drinks
- Dessert eaters try low-fat frozen yogurts, sherbet, fresh fruits, oatmeal cookies and muffins instead of high-fat desserts (ice cream, cakes, and cream filled and nut covered chocolate candies)
- Try to trim beef, pork, chicken, turkey, and fish of all visible fat (marbling, skin and bread coatings)
- Avoid cream and cheese sauces, soups, toppings and casseroles. Instead, select red/tomato sauces, soups and casseroles (marinara sauce over pasta, chicken and meats)
- Eat salads made with regular mayonnaise sparingly (egg, tuna, shrimp, and chicken salads). A serving of these salads made with regular mayonnaise may contain more than 50% fat calories
- Fill 2/3 of your breakfast, lunch and dinner plate with nutrient dense high CHO foods (fruits, vegetables, whole grain breads and cereals, rice, pasta and baked potatoes)
Examples of healthy sports nutrition menus
Supplements
- Following the proper and healthy guidelines above is the best way to maximize performance. Supplementation should not be used as a replacement for a healthy diet but only as a complement, and is by no means necessary
- Results are not guaranteed and many times, use of supplements can get very expensive
- If you do take supplements, be sure to know exactly what you are putting into your body
- NCAA Banned Drugs List
- The National Center for Drug Free Sport - Resource Exchange Center
- The Resource Exchange Center is a subscription-based service that exists to provide up-to-date, confidential and accurate information on dietary supplements, dangerous and/or banned (prohibited) substances, and provide interactive tools and educational materials to empower athletes to make healthy and responsible decisions. Subscribing organizations include the NCAA, MLB, NFL, PGA TOUR, state high school associations and many others.
- REC Login Information: Click on REC Login (top right of home page)
- Select Organization's Logo: NCAA
- Choose Organization: NCAA Division III
- Password: ncaa3
- The Resource Exchange Center is a subscription-based service that exists to provide up-to-date, confidential and accurate information on dietary supplements, dangerous and/or banned (prohibited) substances, and provide interactive tools and educational materials to empower athletes to make healthy and responsible decisions. Subscribing organizations include the NCAA, MLB, NFL, PGA TOUR, state high school associations and many others.
- Also, read this interesting article from Sports Illustrated which details the vagueness of the sports supplement world
- NCAA Banned Drugs List
- Legal supplements which have proven through evidence–based research to be effective when combined with a carefully planned exercise program include:
- Beta-alanine
- An amino acid derivative which has the potential to increase workout capacity in strength and power athletes
- Caffeine
- May increase fat oxidation and increase thermogenesis while not adversely affecting fluid-balance
- In exercise where fatigue occurs in 30-60 minutes, caffeine can enhance performance
- Best used pre-workout
- Creatine
- Is produced naturally in low amounts (~1 gram/day) and can be found in meat, poultry, and fish
- Combines with phosphate to form phosphocreatine (PCr). PCr serves as the cells' "energy reservoir" to provide rapid phosphate-bond energy to resynthesize ATP. This is important for energy reactions lasting up to 10 seconds
- Has been shown to increase muscle strength, power, and lean body mass (muscle) with no gain in fat mass, and even have a positive influence on brain performance
- There are no studies that have shown long term effects on the kidney in healthy individuals
- Studies have proven that long-term creatine supplementation does not cause cramping when proper hydration guidelines are followed, and does not significantly affect clinical markers of health in athletes
- Fish Oil-Omega 3 Fatty Acids
- Can promotes cardiovascular health
- Related to lower likelihood of high hostility and may reduce the incidence of depression in different at-risk populations
- Protein Supplementation
- Protein requirements depend upon several factors including body weight, body composition, rate of growth, physical activity level, type of physical activity, adequacy of energy and CHO intake, and illness or injury
- Endurance exercise alters Pro metabolism and increases amino acid oxidation leading to increased Pro needs. The increase in need is dependent upon the intensity and duration of the exercise, with higher intensity and longer bouts of exercise associated with increased Pro needs
- Research supports a range in Pro needs from 1.2 to 1.4 grams of Pro per kilogram body weight for endurance athletes such as marathoners
- Most athletes are meeting or exceeding their Pro requirements through diet. There are, however, some athletes at risk for inadequate Pro. These individuals are typically restricting caloric intake in order to achieve a low body weight and generally include wrestlers, gymnasts, dancers, and runners. Inadequate Pro intake increases an athlete's risk for injury and chronic fatigue
- Protein requirements
- Research does not support Pro intake in excess of 2.0 grams per kilogram body weight. Excess Pro intake is associated with dehydration, and may be related to excessive urinary calcium losses and inadequate CHO intake
- It is known that CHO are the most efficient source of energy pre-exercise, and for the storage of energy post-exercise. Recent research suggests that protein may also aid in enhancing glycogen replacement after exercise by stimulating the action of insulin, a hormone that transports glucose from the blood into the muscles
- Branched chain amino acids, particularly leucine, have been suggested to be ergogenic for both endurance and strength/power performance
- The non-essential amino acid (synthesized by the body) glutamine has known immune benefits and when combined with CHO, can reduce fatigue
- Nutrient timing is essential
- Eating a Pro-CHO combination before (within an hour), during, and immediately after exercise will help with recovery and maximize results
- Beta-alanine