Proper Diets for Athletes

Proper Diets for Athletes

· Between 2,200-2,700 cal per day

· Proper sleep is essential

· Carbohydrates serve as the primary source of energy during activities of higher intensity. Healthy carbohydrate food sources include fruits, vegetables, whole-grain cereals, breads and pastas.

· Dietary fat also plays a key role in helping individuals meet their energy needs as well as supporting healthy hormone levels. Healthy sources of fat include nuts, nut butters, avocados, olive and coconut oils. Limit use of vegetable oils such as corn, cottonseed or soybean oil.

· Dietary protein plays a key role in muscle repair and growth. Preferred sources of protein include lean meats, eggs, dairy (yogurt, milk, cottage cheese) and legumes.

Tips to Excel with Proper Sports Nutrition

Make a plan to eat a variety of fruits and vegetables daily. The goal is to eat at least five servings per day, and include varieties of fruit and vegetable color. One serving is approximately the size of a baseball. Fruits and vegetables are filled with the energy and nutrients necessary for training and recovery. Plus, these antioxidant-rich foods will help you combat illness like a cold or the flu.

1. Choose whole grain carbohydrates sources such as whole-wheat bread or pasta, and fiber-rich cereals as power-packed energy sources. Limit the refined grains and sugars such as sugary cereals, white breads and bagels. You'll benefit more from whole-grain products.

2. Choose healthy sources of protein such as chicken, turkey, fish, peanut butter, eggs, nuts and legumes.

3. Stay hydrated with beverages, as a two percent drop in hydration levels can negatively impact performance.

4. Stick with whole food options as much as possible as opposed to highly processed foods.

5. Store bought salad dressings are usually very high in sugar.

6. A lot of leafy greens have much higher percentages of calcium than milk

Planning a Nutritious Meal

Without adequate calories from the healthiest food sources, you will struggle to achieve your performance goals. Plan a nutritious meal by choosing at least one food from each category.

Carbohydrates, Protein ,Healthy Fat, Fruit, Whole eggs ( white and yolk), Avocado, Oatmeal, Greek yogurt

Peanut butter, Starchy vegetables (sweet/white potatoes, squash), Milk, Nuts and seeds

Non-starchy vegetables (broccoli, leafy greens), String cheese, Olive or canola oil (the latter, if baking)

Whole-grain bread or crackers, Lean red meats, Coconut oil, High-fiber, non-sugary cereals

Poultry, Flax seed (add to baking or cooking), Quinoa, Fish, Brown or wild rice, Hummus

Hydration

Adequate hydration is a key element in sports performance. Most athletes benefit from developing a personal hydration plan.

• Two cups of fluid prior to training

• Four to six ounces of fluid every 15 minutes of exercise

• Don’t need Gatorade until training over 2 hours

• 1 part Gatorade to 3 parts water

• Nothing with caffeine or excessive sugar (soda, coffee, tea, fruit juice, energy drinks, etc.)

Your post event/training hydration needs are impacted by your overall pre- to post-fluid losses. To properly assess, weigh yourself immediately prior to and after a workout. For every pound of weight lost, replace with 16 ounces of fluid.

Game Day Nutrition

There are a few golden rules when it comes to eating on game day:

• Remember, proper nutrition for the "big tournament/race/meet" does not happen on the day of the event alone. It happens the days, weeks, and months leading up to the competition

• As you get closer to the game/competition, make your meals smaller. Additionally, you may want to limit dairy, fat and fibrous carbohydrate sources during the last one to one and one-half hours pre-event/practice, as these may cause GI issues.

On-the-go Eating

Peak performance during competition means eating nutritious food while traveling. Relying on the concession stand for food during competition is an almost certain failure. Players (and parents) should prepare by packing a variety of food and beverages.

Choose energy-packed foods such as whole grain crackers with low-fat cheese, tortilla wraps with veggies and lean meat, hard-boiled eggs, vegetable or bean soups, small boxes of non-sugary cereal, fresh fruit, mini-whole wheat bagels with peanut butter, pita bread with hummus or pasta with grilled chicken. Pair any of these options with fruit/vegetable.

Healthy Food Choices:

Not-so-healthy Food Choices:

Grilled chicken, turkey or fish

Fried chicken and fish

Lean beef or pork

Burgers, sausage, bacon

Fruits, vegetables, salads,

veggie-based soups

French fries, fried rice, alfredo or cheese sauce

Nuts, trail mix, seeds or peanut butter

Chips, cheese curls, pork rinds

Eggs or egg substitutes

Omelets loaded with cheese, hash browns and sausage

Whole grain breads, rice and pasta

Highly-processed white bread, rice and pasta

Dairy products

Dairy products with excessive added sugars, like ice cream

https://www.uwhealth.org/news/eating-for-peak-athletic-performance

https://www.eatright.org/fitness/sports-and-performance/tips-for-athletes/gameday-nutrition-tips-for-young-athletes