Sports Nutrition

To have enough energy to exercise, you need to consume enough energy (yes, calories) first. If you don’t consume enough calories, you will become too weak and tired to exercise, as well as more prone to injuries. A combination of carbohydrates, fats, proteins, vitamins, minerals, and water is key!

Carbohydrates — Active people need 50 to 65 percent of their total daily energy in the form of a carbohydrate. The longer and harder a work out is, the more carbohydrates are needed, so include them in the form of bread, cereal, pasta, rice, dried peas and beans, fruits, starchy vegetables, and desserts.

Fat — Most athletes are surprised to learn that fats should make up 20 to 30 percent of their diet. Fat not only has important functions throughout the body, but also helps to manage hunger when calorie needs are high. Athletes who don’t eat enough fat feel fatigued, hungry all the time, and often crave sweets. Include a source of fat at every meal, such as olive oil, cooking oil, nuts, seeds, salad dressing, peanut butter, or the fats contained in cheese, meats, and dairy.

Protein — Protein provides the building blocks necessary for the creation of various cells, tissues, and structures of the body. Protein should account for 12 to 18 percent of the daily food intake. Good sources to incorporate in every meal include dairy, eggs, tofu, dried peas and beans, peanut butter, nuts, seeds, fish, poultry, and meat.

Vitamins and minerals — Vitamins and minerals are important for your metabolism and energy production. Those who exercise regularly need some vitamins and minerals in greater quantities than those who are less active. The best bet to get all your vitamins and minerals and more, is to eat a balanced diet from all food groups.

Water — Drink 4 to 8 ounces of fluid every 10 to 15 minutes during exercise to keep up with the fluid loss from sweating. Any weight change while working out is primarily fluid loss and should be replaced at a rate of 16 to 24 ounces for every pound of body weight lost. You'll know if you are hydrating effectively if your urine looks like lemonade throughout the day.

Best eating habits for an athlete:

• Eat at least three times a day — use snacks between meals to help meet caloric and nutritional needs.
• Eat a diet rich in carbohydrates. Most carbohydrates are also a source of vitamins, minerals, and fiber.
• Drink sufficient fluids to keep you hydrated — don't wait until you are thirsty.
• Eat a variety of foods to get all the nutrients you need.
• A high-carbohydrate, low-fat diet allows athletes to eat enough carbohydrates while controlling energy intake.

Should I eat before I work out?

Eat as much as you can tolerate before working out, since food will provide extra energy and help prevent the intense hunger that often occurs after exercise. Before working out, wait four hours after a full meal (about 500 to 800 calories), two hours after a light meal (about 300 to 500 calories), or 30 to 60 minutes after a snack that consists mainly of carbohydrates (about 100 to 300 calories).