Sports Nutrition Tip Sheet

From Our Friends at Inova Sports Medicine Program

What is the best diet for an athlete?
A balanced diet high in complex carbohydrates is the best diet for an athlete.  When you exercise, you use energy that is stored in your muscles.  During a strenuous two-hour exercise workout, you can use up all of the energy stored in your muscles.  It is important to replenish the carbohydrate level for your next day's training.  To do this eat enough foods that are high in carbohydrates and include some protein for exercise recovery.  The exact details will vary depending upon the kind of sport activity, the athlete's age and size, and the particular nutrition related goals of the person.
 
What percentage of your diet should be carbohydrate, protein and fat?
About 60 percent of your diet should come from carbohydrates.  You should have carbohydrates at every meal.  Foods high in carbohydrates include:

• cereals, bread, pasta, rice, beans and potatoes
• all fruits, fruit juices and vegetables
• yogurt and milk
• cakes, cookies, soft drinks, ice cream and other sugery foods.  However these foods are low in vitamins, minerals and fiber so little performance / health benefits comes from them.

As an athlete, about 15 percent of your calories should come from protein which is important for building and repairing muscles.  Most people already eat enough protein.  The animal fat in protein can be bad for your heart, so avoid high-fat protein  such as greasy hamburgers, pepperoni, bacon, sausage and fatty steaks.  Choose fish, chicken, lean red meats and low-fat cheeses. Vegetarian sources of protein include nuts, peanut butter and beans.

Limit fat intake to less than 25 percent of calories, especially if you are concerned about weight and cholesterol levels.
 
What about fluids?
Dehydration hurts performance so drink fluids before, during and after training.  Good choices are water and sport drinks because they replace the water and electrolytes lost in sweat.  Avoiding caffeine will help.  Generally speaking, try and drink about 20 ounces 2-3 hours before the planned activity, 4-8 ounces every 15 minutes during activity and 20 ounces per pound of weight loss after activity.  It is possible to over-hydrate, so practice these guidelines to see what works realistically for you and your sweat rate.  Monitoring your urine output is a good indicator of success.  It should be lightly colored.