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FUELING THE TRACK ATHLETE FOR OPTIMAL HEALTH AND PERFORMANCE
ROMY NATHAN, MPH, RD
www.romynathan.com
Food is Fuel Elite Athletes = Finely Tuned Cars that require high quality fuel and oil to achieve op;mal performance.
Pu?ng low quality food and fuel in to your body can lead to poor health and sub-‐op;mal performance.
5 Key Nutri;on Guidelines for Athletes
1. Hydra;on 2. Fuel up before Training 3. Boost your Immune system
4. Limit fats
5. Eat to Recover
Athlete Eating Guidelines
Stay hydrated. Your body is more than 60% water and your muscles depend on water to function properly. A dehydrated body cannot train or compete at its peak. Drink enough so that your urine looks like pale lemonade or apple juice and so that you are urinating frequently throughout the day.
Fuel up before training. Focus on eating lean proteins, fruits and vegetables and whole grains to ensure that your body is prepared for training. Try not to go into a training session with an empty fuel tank. Eat a meal 3-4 hours or a snack 1-2 hours before exercise.
Boost your immune system. Choose foods that are high in antioxi-dants such as fruits and vegetables to help keep your immune system healthy and reduce the amount of free radicals that your body builds up during high intensity training. Choose more colorful fruits and vegeta-bles such as blueberries, strawberries, kiwis, oranges, broccoli, carrots and sweet potatoes.
Limit fats. 6DWXUDWHG�DQG�WUDQV�IDWV�FDQ�FDXVH�LQÀDPPDWLRQ�ZKLFK�LV�the exact opposite of what elite athletes need. Stay away from foods that are processed or fried, and higher fat meats like chicken wings, ERORJQD�DQG�SDVWUDPL��&KRRVH�QRQ�LQÀDPPDWRU\�XQVDWXUDWHG�IDWV�VXFK�as olives, avocados, nuts, seeds, and salmon.
Eat to recover. Choose carbohydrate rich foods with some protein ZLWKLQ�������PLQXWHV�RI�¿QLVKLQJ�D�WUDLQLQJ�VHVVLRQ�WR�KHOS�\RXU�ERG\�recover faster. Good choices after workouts include: peanut better sandwich (half or whole), carton of chocolate milk, or a bowl of cereal with milk or yogurt.
Sport products. Sports bars, gels and drinks do have their place in an elite athlete’s eating program. Be sure to not over-use these types of products, however, as they can deter body weight goals and can replace PRUH�EHQH¿FLDO�FDORULHV�IURP�ZKROH�IRRGV���8VH�VSRUWV�SURGXFWV�EHIRUH��during or immediately after practice depending on your sport needs and goals.
U.S. Olympic Committee
Sport Performance Division
teamusa.orgNutrition
INFORMATION
A proper eating program is just as important to an elite athlete’s success as a training program.
Think of your body as a car...
The foods and drinks you consume are the fuel. (OLWH�DWKOHWHV�DUH�OLNH�¿QHO\�WXQHG�FDUV�WKDW�UHTXLUH�KLJK�TXDOLW\�IXHO�WR�DFKLHYH�RSWLPDO�SHUIRUPDQFH���3XWWLQJ�ORZ�TXDOLW\�IXHO�LQWR�\RXU�ERG\�FDQ�OHDG�WR
poor health and sub-par performance.
This material was developed by professional sports nutritionists at the United States
Olympic Committee. For more information and additional sport performance resources, visit:
www.teamusa.org/resources/usoc-sport-performance
Nutrition Fact Sheet© 2010 U.S. Olympic Committee
Focus on the following nutrition principles year-round:
DEHYDRATION HURTS PERFORMANCE
PERCENT DEHYDRATION
POUNDS LOST (150 LB ATHLETE)
PHYSICAL EFFECTS
1 % 1.5 LBS INCREASED BODY TEMPERATURE
3% 4.5 LBS IMPAIRED PERFORMANCE
5% 7.5 LBS GI PROBLEMS, HEAT EXHAUSTION
7% 10.5 LBS HALLUCINATIONS
10% 15 LBS CIRCULATORY COLLAPSE
AVOID DEHYDRATION BY DRINKING THROUGHOUT THE DAY DRINK ENOUGH TO URINATE EVERY 2-‐4 HOURS AND UNTIL URINE IS PALE IN COLOR
Why does hydration matter? It’s simple: Athletes lose fluids with sweat. Fluid loss can lead to dehydration. Dehydration can negatively affect your performance.
NICE WORKYOU’RE WELL HYDRATED.
Remember to stay hydratedwith plenty of fluids.
NO GOODYOU NEED MORE FLUIDS.
Rehydrate with fluids likeGatorade® Thirst Quencher.
CHECK YOUR URINE COLOR TO SEE IF YOU’RE HYDRATED
DAILY HYDRATION PLAN TIME WHAT’S
HAPPENING FLUID INTAKE
7 AM BREAKFAST DRINK 1-‐2 CUPS OF WATER ALONG WITH OTHER FLUIDS
MID MORNING SCHOOL SIP REGULARLY. DRINK WATER, DILUTED FRUIT JUICE, SKIM OR LOW FAT MILK
MIDDAY LUNCH DRINK 2 CUPS OF WATER, DILUTED FRUIT JUICE OR SKIM/LOWFAT MILK
3 PM TRAINING USE BODY WEIGHT DURING TRAINING TO CALCULATE FLUID REQUIREMENTS. 1 LB LOSS IN WEIGHT=16 OZ OR 2 CUPS OF SWEAT LOSS. AIM TO REPLACE 80-‐100% OF SWEAT LOSSES.
5 PM POST TRAINING CONSUME FLUID TO REPLACE 150% OF SWEAT LOST IN TRAINING. DRINK LOW FAT MILK OR FLAVORED MILK (SEE RECOVERY INFORMATION)
7 PM EVENING MEAL DRINK 2 CUPS OF WATER
9-‐10 PM BEFORE BED DRINK 1 CUP OF WATER, HERBAL TEA OR SKIM/LOW FAT MILK
HYDRATION CHOICES SPORTS DRINKS OR WATER For exercise <60 minutes: water For exercise >60 minutes: water with carbohydrate source
Drink % CHO Calories/8oz
Gatorade 6% 50
Powerade 7% 70
Cola 11% 100
Apple Juice 12% 120
• Appropriate sports drinks during exercise contain carbohydrate but not protein • 6-‐7% carbohydrate is absorbed best (50-‐70 calories/8 oz)
• Sports drinks with protein are for recovery (ajer exercise)
5 Key Nutri;on Guidelines for Athletes
1. Hydra;on
3. Boost your Immune system
4. Limit fats
5. Eat to Recover
Developed by the United States Olympic Commikee Sport Die;;ans and the University of Colorado Sport Nutri;on Graduate Program
5 Key Nutri;on Guidelines for Athletes
1. Hydra;on 2. Fuel up before Training 3. Boost your Immune
system 4. Limit fats
5. Eat to Recover
76% Don’t Eat Enough Purple/Blue
69% Don’t Eat Enough Green
83% Don’t Eat Enough White
80% Don’t Eat Enough Yellow/Orange
8/10 Americans Don’t Eat Enough Color...
Good for heart, brain,
bone, arteries, & cognitive
health. Fights cancer &
supports healthy aging.
Supports prostate,
urinary tract and DNA
health. Protects against
cancer & heart disease.
Supports eye health,
arterial function, lung
health, liver function, &
cell health. Helps wound
healing & gum health.
Supports healthy bones,
circulatory system, &
arterial function. Fights
heart disease & cancer.
Good for eye health,
healthy immune function,
& healthy growth &
development.
SOURCES:
webmd.com/diet/phytonutrients-
nutrilite.com/en-us/Media/AmericaPhytonutrientReport.pdf
74% Don’t Eat Enough Red Red Benefits
Purple Benefits
Green Benefits
White Benefits
Yellow Benefits
Goal: Eat two foods from each color group daily
5 Colorsof Phytonutrients
GOAL
EAT A VARIETY OF COLORS WHEN IT COMES TO YOUR FRUIT
AND VEGETABLE CHOICES
SOURCE: American Phytonutrient Report
5 Key Nutri;on Guidelines for Athletes
1. Hydra;on 2. Fuel up before Training 3. Boost your Immune system
4. Limit fats 5. Eat to Recover
LIMIT FAT
FRENCH FRIES
CHIPS
MAYONAISE BUTTER
MARGARINE
CHEESE
ICE CREAM
BURGERS
• Limit Saturated and Trans Fat • Stay away from processed or fried and higher fat meats such as chicken wings, bologna, pastrami • Choose healthy fats such as nuts, seeds, olives, salmon
Pastries Chicken wings Hot Dogs
5 Key Nutri;on Guidelines for Athletes
1. Hydra;on 2. Fuel up before Training 3. Boost your Immune system
4. Limit fats
5. Eat to Recover
Adapted from Nancy Clark, MS, RD
0.5"
2.5"
2.0"
1.5"
1.0"
10 MILES
DAY 2"
MUSCLE GLYCOGEN"(GM/100 GM TISSUE)"
GLYCOGEN DEPLETION Low Carbohydrate + Repeated Exercise = Facgue
Nancy Clark, MS, RN"
10 MILES 10 MILES
DAY 1" DAY 3"
RECOVERY NUTRITION GUIDELINES TRAINING TYPE NUTRITION GUIDELINES EXAMPLE
Using chocolate milk as recovery fuel
EASY TRAINING Single Session followed by rest day or athlete in weight loss phase
Timing is less cri;cal but be sure to refuel within 1-‐2 hours of exercise
4-‐8 oz chocolate milk & water
MODERATE TRAINING Single session with training the next day
Refuel within 30-‐60 minutes ajer training. Balanced snack with CHO, PRO and fluids
-‐8-‐16 oz chocolate milk
HARD TRAINING High volume or intensity, compe;;on
• Refuel immediately ajer training CHO 1g/kg PRO 15-‐20 g Fluids/Electrolytes • Eat next meal within 1 hour of ini;al recovery fuel. • Add a snack 1 hour later
45-‐60kg (110-‐132 lbs) -‐16 oz chocolate milk + water
70-‐80 kg (154-‐176lbs) -‐24oz chocolate milk + water
90-‐100+kg (198-‐220+lbs) -‐24 oz chocolate milk +banana
RECOVERY SNACK IDEAS
Food Fluids Bars
Lean meat or PBJ sandwich Low-‐fat Chocolate milk PowerBar Recovery
Yogurt and granola Smoothie Clif Bar
Banana and Peanut Buker Carna;on Instant Breakfast Luna Sunrise Bar
Tuna with Crackers Boost/Ensure Gatorade Energy Bar
Trailmix and Juice Gatorade Recovery Kashi Go Lean
Pita and hummus Muscle Milk Balance Bar
RKTeamNutrition.net©2009 Nutrition on the Move, Inc. and Michelle Rockwell, Inc. All rights reserved. Page 1.2
Develop a solid eating routineYou need to be aware of what you eat, especially before and after workouts. Athletes should eat a meal or snack 1–3 hours before every workout and a recovery meal or snack within 30 minutes of completing hard or long workouts.
Consistently eating a smart breakfast is also key to athletic success. Consider this: When you get up in the morning, your body hasn’t been fueled for a long time, possibly as long as 10 hours! Eating as soon as possible after you wake up helps your body get the fuel it needs to jump-start your engine. This will help you think more clearly, keep your metabolism high, and help your body use energy more effi ciently.
Bottom LineEating quality foods with ��a well-designed nutrition plan can improve athletic performance.Your body needs to ��be fueled often and consistently. Have 5–6 meals and snacks per day, eating at least every 3–4 hours.Your body needs the ��best fuel most of the time to train at a high level.Eat a smart breakfast ��as soon as you wake up each day to jump-start your day.Stay hydrated!��
Performance Nutrition Assessment
Nutrition Goals AlwaysMost of the Time
Not Enough
DO I?
Eat breakfast as soon as possible after I wake up
Start drinking water or other fl uids when I wake up to pre-hydrate for the day’s workouts
Plan meals and snacks so I eat every 3–4 hours during the day to properly fuel my body
Balance my plate at meals with !/" protein (meat, fi sh, beans, cottage cheese, peanut butter) and #/" carbohydrates (grains and cereals, bread, pasta, rice, fruits, veggies)
Eat 1-3 hours before practice to fuel my muscles ahead of time (mostly high-carbohydrate foods; no fried foods before workouts)
Include “good fats” in my diet that may help with recovery, including nuts, seeds, soy nuts, peanut butter, olive oil, and oil-based dressings
Maximize recovery nutrition after intense workouts by eating or drinking recovery fuel (fl uids, carbs, & protein) within 30 minutes of completing exercise
Eat at least 2 pieces or cups of fruit and 2 cups of vegetables a day to boost natural nutrients
Eat or drink at least 3 high-calcium sources a day (a glass of milk, a cup of yogurt, a slice of cheese, a glass of calcium-fortifi ed juice)
Drink fl uids all day long + at least 6 ounces for every 20 minutes during hard workouts
Bring snacks with me during the day so I can stay fueled with energy
Take a multivitamin daily
Recognize that my nutritional needs are different than friends and family members who are not athletes
Prioritize sleep (at least 7–8 hours a night) so my body has a chance to recover and repair on a consistent basis
Consider my diet as a key part of my training regimen to help reach my athletic potential
This handout was designed by Sports Dietitians Michelle Rockwell, MS, RD, CSSD and Susan Kundrat, MS, RD, CSSD to provide general education. For specifi c concerns, refer to your sports medicine team.
RE-‐EVALUATE HOW YOU ARE DOING ON A REGULAR BASIS