NOTE: Each of the articles that follow can be found in our Flyers, Forms & Handouts section. You can print copies for your personal use.

Athletes: The Importance of Good Hydration

(From FamilyDoctor.org)

Athletes: The Importance of Good Hydration covers important information you should know about hydration. Along with the importance of hydration, the amount of water that should be consumed before, during and after athletic events is discussed. Sports drinks are explored as well as the warning signs for dehydration. To access this article follow the link below.

Link:  http://familydoctor.org/familydoctor/en/prevention-wellness/exercise-fitness/exercise-basics/athletes-the-importance-of-good-hydration.html

Chris Powell's Smart Foods Guide

Chris Powell's Smart Foods Guide is an excellent tool to help you make intelligent choices about your diet. It lists four components of a healthy diet, as well as some beverages and condiments. It gives examples of each component and the component's recommended serving size. To access this guide follow the link below.

       Link: http://www.chrispowell.com/wp-content/uploads/2012/06/ChrisPowell_SmartFoodsList.pdf

 Healthy Foods for Athletes

Healthy Foods for Athletes lists three components of a healthy diet, gives examples of each component, along with their recommended serving size. Along with this, it lists some healthy eating tips and a two day example of a healthy meal plan.

Eat slow digesting carbs:                               Portions:

 Sweet potatoes/yams                                                    Meals: Both of your closed fists together

 Rolled oats                                                                    Snacks: One closed fist

 Brown rice                                                                    Carbs: Size of one closed fist

 Whole wheat bread/wrap                                              Protein: Size of one flat palm

 Whole wheat pasta                                                        Fats: Size of thumb

 Barley                                                                            Veggies/Fruits: unlimited

 Beans

 Green vegetables

 Bran cereal

Include protein throughout the day:

 Tuna (any fish)

 Chicken breast

 Lean ground turkey/beef

 Lean sirloin/top round

 Eggs

 Turkey bacon/sausage

 Regular bacon

 Deli meat

 Soy/tofu

 Greek yogurt (Plain)

Eat fat sources (watch quantities):

 Almonds

 Walnuts

 Avocados

 Sunflower seeds

 Olive Oil

 Fish Oil

 Flax seeds/oil

 Natural Peanut Butter

 Organic Butter

 Cheese (watch amount)

Healthy Eating Tips:

 1) Have a meal or small snack every 3 to 4 hours. This fuels your metabolism and helps prevent binges and blood sugar crashes.

 2) Combine protein (meat, fish, beans, nuts, eggs, dairy) and fiber (whole grains, fruits, vegetables) at every meal. When eaten together, these foods take longer to digest than simpler carbohydrates, so you stay fuller, longer.

 3) Get up, move around, and drink water often. This daily meal plan has a wide range of calories (from about 1,550 to 2,100); if you’re active you can go toward the higher end of the range. (Find your daily caloric intake based on your age, weight, and activity level).

Example Meal Plan

 (This is to show you an example-don’t need to follow)

 DAY 1

  Breakfast

 • 2 Scrambled Eggs (182 cal, 12g protein, 13g fat, 2g carb) w/ 2 Tbsp. Salsa (8 cal, 0g protein, 0g fat, 2g carb)

 • 1 piece whole-wheat toast (75 cal, 3g protein, 1g fat, 13g carb) with 1 Tbsp. jam (56 cal, 0g protein, 0g fat, 13g carb)

 • 1 large peach (68 cal, 2g protein, 0.5g fat, 17g carb)

 • 1 cup Coffee w/ 2 Tbsp. 2% milk (52 cal, 3.3g protein, 2g fat, 5g carb)

 AM Snack

 • 1 whole celery stalk, cut into spears (10 cal, 0.5g protein, 0g fat, 2g carb)

 • 1 large carrot, cut into spears (30 cal, 1g protein, 0g fat, 7g carb) served with 1/4 avocado and 1/4 cup plain low fat Greek yogurt for dipping (84 cal, 3g protein, 6g fat, 8g carb)

 Lunch

 • 4 oz. grilled chicken breast (184 cal, 25g protein, 3g fat, 0 carb)

 • 1/2 cup sliced strawberries (23 cal, 0.5g protein, 0g fat, 5g carb)

 • 1/2 cup steamed spinach w/ salt and pepper (21 cal, 3g protein, 0g fat, 3g carb)

 • 1/2 cup brown rice, steamed (109 cal, 2g protein, 1g fat, 23g carb)

 PM Snack

 • 1 oz. roasted, salted almonds (169 cal, 6g protein, 15g fat, 6g carb)

 • 1/2 cup fat-free vanilla yogurt (43 cal, 4g protein, 0g fat, 7g carb)

 Dinner

 • 4 oz. broiled salmon w/ salt and pepper to taste (228 cal, 24.5g protein, 14g fat, 0g carb)

 • 1/2 cup whole-wheat pasta (87 cal, 4 g protein, 0g fat, 19g carb)

 • 1 cup steamed broccoli (55 cal, 4g protein, 0.5g fat,6g carb)

 • 1/2 cup sautéed red peppers/onions w/ 1 Tbsp. olive oil (195 cal, 2g protein, 13g fat, 16g carb)

Dessert

 • 1 oz. dark chocolate (174 cal, 2g protein, 11.5g fat, 16g carb)

 • 1/2 cup blueberries (42 cal, 0.5g protein, 0g fat, 11g carb)

 • 1 cup fat-free milk (83 cal, 8g protein, 0g fat, 12g carb)

 DAY 2

 Breakfast

 • 1 cup fat free vanilla yogurt (86 cal, 8g protein, 0g fat, 14g carb)

 • 1/2 cup blueberries (42 cal, 0.5g protein, 0g fat, 11g carb)

 • 1 slice whole-wheat toast (76 cal, 4g protein, 1g fat, 13g carb) w/ 1 Tbsp. Almond butter (98 cal, 3g protein, 9g fat,            3g carb)

 • 1 cup orange juice (112 cal, 0.5g fat, 2g protein, 26g carb)

 AM Snack

 • 1 medium apple (95 cal, 0.5g protein, 0g fat, 25g carb)

 • 1/2 cup 2% milk cottage cheese (97 cal, 13g protein, 3g fat, 4g carb)

 Lunch

 • 1/2 cup light tuna, canned in water (97 cal, 0g protein, 1g fat, 0g carb) w/ 2 Tbsp. light mayo (97 cal, 0g protein, 10g fat, 2.5g carb) and w/ 2Tbsp. chopped tomato and 2Tbsp. capers (8 cal, 0g protein, 0g fat, 1.5g carb)

 • 16 Wheat Thin crackers (129 cal, 3g protein, 4g fat, 20g carb)

 • 1 medium orange (69 cal, 1g protein, 0g fat, 17.5g carb)

 • 2 cups of baby leaf spinach (20 cal, 2g protein, 0g fat, 4g carb)

 PM Snack

 • 1/3 cup pistachios in the shell (229 cal, 8.5g protein, 18g fat, 11.5g carb)

 • 1 cup fat-free milk (83 cal, 8g protein, 0g fat, 12g carb)

Dinner

 • 4 oz. 95% lean ground beef (141 cal, 22g protein, 5g fat, 0g carb) cooked in a non-stick skillet with salt/pepper to taste; served with 1/4 sliced avocado (56cal, 1g protein, 5g fat, 3g carb); 2 Tbsp. salsa (8 cal, 0g protein, 0g fat, 2g carb); 2 whole wheat tortillas (216 cal, 8g protein, 1g fat, 60g carb)

 • 1 cup green beans (44 cal, 2g protein, 0g fat, 10g carb) with 1/2 Tbsp. olive oil (60 cal, 0g protein, 6g fat, 0g carb)

 Dessert

 • 1 cup fat free chocolate pudding (186 cal, 4g protein, 0g fat, 42g carb)

Nutrition Information for Athletes

Nutrition Information for Athletes is a comprehensive article that focuses on three components of a healthy diet, carbohydrates, protein and dietary fats. The importance of each component and the role that each component plays in an athlete's nutritional needs are examined. What should be eaten before, during and after various types of events and practice are discussed.

The human body must be supplied continuously with energy to perform its many complex functions. As an athlete’s training and competition level increases, the body’s energy demands also increase. Several energy systems in the body can provide athletes with fuel as long as they are consuming the proper foods. One energy system relies totally on carbohydrates while another uses carbohydrates as well as fats. When an athlete works near or at maximal intensities, carbohydrates are the prime fuel the body can use. During prolonged exercise such as cycling, triathlons, and long-distance swimming, the amounts of fat and carbohydrate used may rise and fall depending upon:

• Duration and intensity of the exercise
• An individual’s fitness level
• Food and drink consumed prior to and during the exercise

 Carbohydrates – The Master Fuel

 A diet rich in carbohydrates increases endurance performance because of the extra store of carbohydrates in the muscles and liver called glycogen. Work completed in the early 1980’s by David Costill at Ball State University showed that if athletes did not consume a diet high in carbohydrates on a daily basis, they would experience chronic fatigue and poor performance. It is well documented that endurance athletes need to replenish carbohydrate stores in the body, especially during periods of intense training. Consuming carbohydrates during workouts lasting over one hour can also benefit performance and delay onset of fatigue. Several recent studies have shown that athletes who participate in stop-and-go sports, such as basketball and soccer, may also need to focus on consuming more carbohydrates. This is not surprising since it is well-known that carbohydrates, when compared to protein and dietary fat, are the most efficiently broken-down and metabolized form of energy for the body. Athletes doing stop-and-go activities were found to have better speeds and to delay fatigue when consuming a higher carbohydrate diet.

Recommended Intake of Carbohydrates

Depending upon the training routine, athletes need to consume at least 50 percent, but ideally 60-70 percent of their total calories from carbohydrates. This percentage is only a guideline for estimating carbohydrate needs. Depending upon the length of training sessions, an athlete’s carbohydrate intake should be between 2.5-6.0 grams per pound of body weight, with longer training times requiring the higher number of grams.

Carbohydrate Intake Before, During, and After Exercise

Before exercise:

The pre-exercise or pre-training meal serves two purposes:

• It keeps the athlete from feeling hungry before and during exercise

• It maintains optimal levels of energy for the exercising muscles.

Carbohydrate intake before exercise can help to restore sub-optimal glycogen stores, which is critical for prolonged periods of exercise. While allowing for personal preferences and psychological factors, the pre-event meal should be high in carbohydrates, non-greasy, and readily digestible. Fatty foods should be limited as they delay the emptying time of the stomach and take longer to digest. The following are guidelines for the pre-event meal:

• It should be eaten 3-4 hours before an event.

• The meal should provide 150-350 grams of carbohydrates (1.5 grams per pound of body weight).

• To avoid stomach upset, the carbohydrate content of meals should be reduced the closer the meals are to the event.

• Adding small amounts of protein can aid in regulating energy levels by slowing down carbohydrate absorption, delivering the carbohydrates to the working muscles at a more consistent rate over time.

• Pay attention to salty cravings. If competing in hot/humid climates make sure to replace electrolyte losses with salty snack foods, such as pretzels or sport drinks with added sodium.

Eating at all-day events:

It is important that athletes eat after competing to make sure that they will have enough energy in the muscles for the next race or competition, whether it be in the same day or the following days. The same dietary intake principles used to plan the pre-exercise meal can also apply to foods eaten at all-day events. If an athlete races at 10:00 a.m. and again after two hours, foods that are high in protein and fat will more than likely still be in the stomach potentially causing stomach or gastrointestinal (GI) distress. The following guidelines have been recommended to help athletes make wise food choices at all-day events.

One hour or less between events or heats:

• Stick with carbohydrates that are in liquid form, such as juice.

• If something solid needs to be eaten, try fruits like oranges, watermelon, cantaloupe, peaches, pears or bananas. 

• These foods consist of mostly carbohydrates and water. They are digested very fast and therefore, will not cause as much of a problem with stomach cramping or GI distress.

• Another key point to making food choices with limited time between events is limiting the quantity of the food eaten. The more an athlete eats, the longer it will take to digest, especially with any pre-competition nerves or stress.

Two to three hours between events or heats:

• Solid foods in the form of carbohydrates can be eaten, as there is enough time to digest them before competition.

• Try eating bagels, hot or cold cereal with nonfat milk, or english muffins along with fruit like bananas, apples, oranges, peaches, or pears.

• Be sure to drink plenty of fluids, like a fluid replacement drink, for hydration, electrolyte replacement, and restoration of glycogen stores.

Four or more hours between events or heats:

With four or more hours between heats or events, an athlete may want a meal, which should be composed primarily of carbohydrates. The following meal examples for this situation are appropriate:

• A turkey sandwich on two slices of whole wheat bread, low-fat yogurt with fruit, and a fluid replacement drink; or

• Spaghetti with lean meatballs, bread, salad with low-fat dressing, and a fluid replacement drink.

If there is a certain meal pattern before competition that an athlete thinks is a winning combination, then they should stick to it. Athletes who make food choices at concession stands need to know how to make the best choices.

Most concession stands are filled with high-fat, high-calorie foods that are not designed to maximize performance. It is always wiser for athletes to pack a cooler from home with winning combination than to rely on the food at a concession stand.

During exercise:

 Consuming carbohydrates during exercise lasting longer than 45 minutes ensures that the muscles require adequate amounts of energy, especially during the later stages of the competition or workout. This has also been found to improve performance. The form of carbohydrates consumed  does matter. Some athletes prefer to use a fluid replacement drink, whereas  others prefer to eat solid or gel forms of carbohydrates. Use the following  guidelines when consuming fluid replacement drinks with carbohydrates:

• Choose drinks that have a carbohydrate concentration between 6-8 percent (g/l) these should be consumed in 7-10 fl. oz. amounts every 15-20 minutes Try drinking in gulps not sips.

• It is unlikely that a carbohydrate concentration of less than 5 percent is enough to help performance.

• Water is needed to aid in absorption of the carbohydrate. Drinks with a concentration greater than 10 percent are often associated with abdominal cramps, nausea, and diarrhea

Note: Fluid replacement drinks should not be confused with “energy” drinks. Energy drinks typically contain one or more stimulants.

After Exercise:

 Delaying carbohydrate intake after exercise will hinder muscle glycogen restoration and impair the ability of the muscles to recover. There are several research studies that show that consuming carbohydrates immediately after exercise is beneficial. Other points about post-exercise carbohydrate consumption are that:

• Exogenous (ingested) carbohydrate intake promotes the muscles to take up more glycogen, thus refueling the athlete faster. This is important to minimize fatigue associated with repeated days of heavy training, tournament play, or in competition in which several races or games are played over one or more days.

• The recommendation is 0.65 grams of carbohydrates per pound of body weight consumed within 30 minutes after exercise. This should be followed by an additional carbohydrate meal two hours later.

• The first feeding can be a high carbohydrate beverage, followed by eating a high carbohydrate meal.

 Protein's Role as a Team Player

Protein has always been a particularly popular nutrient with athletes because of its role in building and maintaining muscles. Indeed, athletes need to consume a wide variety of high quality protein foods in their diets. However, while protein is necessary, it is not the primary fuel for working muscles and more protein than the body can use is not going to give athletes larger and stronger muscles. While research shows that protein requirements are higher for athletes to aid in muscle repair and growth, most athletes are already consuming more protein than the body can process. Use the following formulas as guidelines to ensure proper amounts of protein are included in your dietary intake.

 Building Body Mass

Many athletes want to add more bulk to their bodies in the form of lean muscle. Many supplement products claim to build muscles. Athletes should take special caution when considering supplementation. Due to the limited regulations of the dietary supplement industry, there is risk of products being contaminated with prohibited substances with or without the manufacturer knowing. Athletes should take special caution when considering supplementation. There is no guarantee that the product contents match with those listed on the label. Taking a lot of extra protein either from supplements or food does not guarantee bigger muscles. If it did, athletes could spend time lounging instead of lifting to build muscles.

A healthier regimen for building muscles would include:

• Following a strength training program that challenges muscles.

• Adding 500 to 1,000 more calories each day to current dietary intake, to allow the body to use protein already present in the diet for muscle growth and not be broken down to fuel activity.

• Eating foods that are both high in carbohydrates and proteins like grilled chicken sandwiches, peanut butter sandwiches, cheese, and crackers.

• Choosing low-fat sources of both carbohydrates and protein.

• Eating several small meals throughout the day to support training and muscle-building.

Protein After Exercise

The body’s ability to recover from games, practices, or intense workouts requires adequate rest and proper nutrition. An important component of the recovery process is consuming carbohydrates shortly after exercise, which facilitates the restoration of muscle glycogen (stored carbohydrate energy). Some believe that a mixture of carbohydrates and protein will speed up this process, but that contention is still under debate, with research available to support both theories.

Keep in mind that food is fuel and athletes should not come to practice or games without having had enough food to support the energy requirements for their sport. To keep athletes properly fueled and have protein needs met, use the EAT guidelines:

EAT BREAKFAST. It is the best way to start the day well fueled. Include foods that contain carbohydrates and protein such as nonfat milk, yogurt, or an egg.

ADD CARBOHYDRATES AND PROTEIN TO POST-EXERCISE MEALS. Some energy bars provide carbohydrates to replenish the muscle glycogen stores and protein to help build and repair muscles. TOSS THE SUPPLEMENTS. Athletes should rely on protein from food sources first, instead of supplements. This helps ensure that diets are balanced for health and performance. In addition to meat sources of protein, dairy products, nuts, and seeds are all rich sources of protein and can easily be added to any meal or snack.

Dietary Fat

Fat is the primary fuel for light to moderate intensity exercise. Although fat is a valuable metabolic fuel for muscles during endurance exercise and performs many important functions in the body, no attempt should be made to consume more fat. With that said, some studies have shown, athletes that consume high-fat diets typically consume fewer calories from carbohydrates.

The more efficient an athlete becomes in their respective sport, the easier it is for them to operate at a lower intensity while maintaining the same level of work or maintaining the same speed (metabolic efficiency). At this lower intensity, stored fat in the muscle can be used as a fuel source. The average 150 lbs athlete carries 1,500-2,000 calories in the form of carbohydrates but up to 80,000 calories in the form of fat. The old saying, "Fat burns in a carbohydrate flame" holds true, as fat cannot be used without the presence of carbohydrates. Thus, for efficient endurance and ultra-endurance athletes, carbohydrates are still important, but stored fats help them reach the finish line as well.

A recent study looked at muscle biopsies of elite rowers who consumed either 40 percent of their calories from fat or 20 percent of their calories from fat, and also compared the power output and speed of the rowers. The following is a summary of the results:

• The rowers who consumed the low-fat, high-carbohydrate diet had more muscle glycogen.

• The rowers on the high-fat, low-carbohydrate diet had moderate levels of muscle glycogen but were still able to complete the workout sets.

• When it came to power output and faster speeds, those rowers who consumed the low-fat, high-carbohydrate diets had significantly higher power and speed.  

This has significant implications for athletes in muscular endurance sports that require a burst of power, such as rowing, swimming, gymnastics, figure skating, judo, boxing, baseball, basketball, or soccer, to have energy generated aerobically.

It is important to recognize that there are many sources of hidden fat in foods. Fat is present, but not separately visible, in:

• Dairy products such as cheese, whole milk, sour cream, and ice crea

• Processed foods such as chips, crackers, granola bars, and french fries

• Other food sources like nuts or avocados

Other more obvious sources of fat are in products like margarine, butter, mayonnaise, salad dressing, oils and meats with marbling or visible fat.

Athletes should consume 20 percent to 30 percent of their calories from fat. Aside from decreasing overall calories, limiting consumption of dietary saturated fat is the first step toward losing excess body fat. Doing so eliminates excess calories, but not nutrients. Following a low-fat, high-carbohydrate diet is also important for health reasons, because diets high in saturated fat have been associated with cardiovascular disease, obesity, diabetes, and some types of cancer.

                                                 References:

www.acsm.org American College of Sports Medicine

www.eatright.org American Dietetic Association

www.cfsan.fda.gov Center for Food Safety and Applied Nutrition - U.S. Food and Drug Administration

www.usda.gov/cnpp Center for Nutrition Policy and Promotion

www.healthierus.gov/dietaryguidelines Dietary Guidelines for Americans, 2005 www.nutrition.gov National Agricultural Library, U.S. Department of Agriculture www.drugfreesport.com/choices National Center for Drug-Free Sport

www.healthfinder.gov National Health Information Center - U.S. Department of Health and Human Services

www.win.niddk.nih.gov National Institutes of Health

www.nata.org National Athletic Trainers' Association