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Nutrition for the Athlete
Fact Sheet No. Food and Nutrition Series|Health
9.362
by J. Anderson, L. Young and S. Prior*
Becoming an elite athlete requires good For events that require heavy work for Quick Facts
genes, good training and conditioning more than 90 minutes, a high-carbohydrate
and a sensible diet. Optimal nutrition is diet eaten for two to three days before the • Athletes achieve peak
essential for peak performance. Nutritional event allows glycogen storage spaces to performance by training and
misinformation can do as much harm to the be filled. Long distance runners, cyclists, eating a variety of foods.
ambitious athlete as good nutrition can help. cross-country skiers, canoe racers, swimmers • Athletes gain most from the
and soccer players report benefits from a
precompetition diet where 70 percent of the amount of carbohydrates
Carbohydrates calories comes from carbohydrates. stored in the body.
Athletes benefit the most from the According to the Olympic Training • Fat also provides body fuel;
amount of carbohydrates stored in the body. Center in Colorado Springs, endurance use of fat as fuel depends on
In the early stages of moderate exercise, athletes on a high-carbohydrate diet can the duration of the exercise
carbohydrates provide 40 to 50 percent of exercise longer than athletes eating a
the energy requirement. Carbohydrates yield low-carbohydrate, high-fat diet. Eating a and the condition of the
more energy per unit of oxygen consumed high-carbohydrate diet constantly is not athlete.
than fats. Because oxygen often is the advised. This conditions the body to use only • Exercise may increase the
limiting factor in long duration events, it is carbohydrates for fuel and not the fatty acids athlete’s need for protein.
beneficial for the athlete to use the energy derived from fats.
source requiring the least amount of oxygen For continuous activities of three to • Water is a critical nutrient for
per kilocalorie produced. As work intensity four hours, make sure that glycogen stores athletes. Dehydration can
increases, carbohydrate utilization increases. in the muscles and liver are at a maximum. cause muscle cramping and
Complex carbohydrates come from Consider taking carbohydrates during the fatigue.
foods such as spaghetti, potatoes, lasagna, event in the form of carbohydrate solutions.
cereals and other grain products. Simple The current recommendation is a 6 to 8
carbohydrates are found in fruits, milk, honey percent glucose solution.
and sugar. During digestion, the body breaks You can make an excellent home-brewed
down carbohydrates to glucose and stores it 7.6 percent sports drink with reasonable
in the muscles as glycogen. sodium amounts. Add 6 tablespoons sugar
During exercise, the glycogen is converted and 1/3 teaspoon salt to each quart of
back to glucose and is used for energy. water. Dissolve sugar and cool. The salt
The ability to sustain prolonged vigorous translates into a sodium concentration of
exercise is directly related to initial levels of 650 mg/liter. This small amount is good for
muscle glycogen. The body stores a limited marathon runners.
amount of carbohydrate in the muscles Electrolyte beverages can be used if the
and liver. If the event lasts for less than 90 athlete tolerates them, but other electrolytes
minutes, the glycogen stored in the muscle is are not essential until after the event.
enough to supply the needed energy. Extra Experiment during training to find the best
carbohydrates will not help, any more than beverage for you.
adding gas to a half-full tank will make the Eating sugar or honey just before an
car go faster. event does not provide any extra energy
for the event. It takes about 30 minutes for
* the sugar to enter the blood stream. This © Colorado State University
J. Anderson, Colorado State University Extension foods practice may also lead to dehydration. Water Extension. 12/96. Revised 12/10.
and nutrition specialist and professor; L. Young, M.S.,
former, graduate student, food science and human is needed to absorb the sugar into the cells. www.ext.colostate.edu
nutrition; and S. Prior, former graduate intern, food Furthermore, sugar eaten before an event
science and human nutrition. Reviewed and revised by may hinder performance because it triggers
K. Topham, graduate student, food science and human a surge of insulin. The insulin causes a
nutrition. 12/2010
sharp drop in blood sugar level in about Table 1. Sample menu of a high carbohydrate diet.
30 minutes. Competing when the blood Grams
sugar level is low leads to fatigue, nausea Food item Calories carbohydrate
and dehydration. Breakfast:
A diet where 70 percent of calories 8 ounces orange juice 120 28
1 cup oatmeal 132 23
comes from carbohydrates for three days 1 medium banana 101 26
prior to the event is sometimes helpful 8 ounces low-fat milk 102 12
for endurance athletes. (See Table 1 for 1 slice whole wheat toast 60 12
1 tablespoon jelly 57 15
a sample menu.) Water retention often Lunch:
is associated with carbohydrate loading. 2-ounce slice ham 104 0
This may cause stiffness in the muscles 1 ounce Swiss cheese 105 1
and sluggishness early in the event. A 2 slices whole wheat bread 120 25
1 leaf lettuce 1 0
three-day regimen minimizes this effect. 1 slice tomato 3 1
The previously suggested seven days of 8 ounces apple juice 116 30
deprivation/repletion is not recommended 8 ounces skim milk 85 12
2 cookies 96 14
due to increased risks of coronary heart Dinner:
disease. In addition, electrocardiograph 3 cups spaghetti 466 97
abnormalities may occur and training 1 cup tomato sauce 89 19
during the deprivation phase may with mushrooms 5 1
2 tablespoons Parmesan cheese 45 0
be difficult. 4 slices French bread 406 78
1 slice angel food cake 161 36
1/4 cup sliced strawberries 13 3
Water 1/2 cup ice cream 133 16
Snack:
Water is an important nutrient for the 16 ounces grape juice 330 83
athlete. Athletes should start any event 6 fig cookies 386 81
hydrated and replace as much lost fluid TOTAL 3,236 613
as possible by drinking chilled liquids at (75% of total calories)
frequent intervals during the event. Chilled Table 2. Recommendations for hydration.
fluids are absorbed faster and help lower
body temperature. (See Table 2.) Day before Drink fluids frequently
Pre-event meal 2-3 cups water
2 hours before 2-2 1/2 cups water
1/2 hour before 2 cups water
Fats Every 10-15 minutes during the event 1/2 cup cool (45-55 degrees F) water
Fat also provides body fuel. For After event 2 cups fluid for each pound lost
Next day Drink fluids frequently (it may take 36
moderate exercise, about half of the total hours to rehydrate completely).
energy expenditure is derived from free
fatty acid metabolism. If the event lasts Furthermore, caffeine acts as a diuretic and Japanese researchers demonstrated that
more than an hour, the body may use athletes want to avoid the need to urinate “sports anemia” may appear in the early
mostly fats for energy. Using fat as fuel during competition. stages of training with intakes of less than
depends on the event’s duration and the 1 gram/kg of body weight per day of high
athlete’s condition. Trained athletes use fat quality protein. To calculate your protein
for energy more quickly than untrained Protein needs, divide your ideal weight by 2.2
athletes. Consumption of fat should not After carbohydrates and fats, protein pounds to obtain your weight in kilograms.
fall below 15 percent of total energy intake provides energy for the body. Exercise Then multiply kilograms by the grams of
because it may limit performance. Athletes may increase an athlete’s need for protein, protein recommended.
who are under pressures to achieve or depending on the type and frequency A varied diet will provide more than
maintain a low body weight are susceptible of exercise. Extra protein consumed is enough protein as caloric intake increases.
to using fat restriction and should be told stored as fat. In the fully grown athlete, it Furthermore, Americans tend to eat
that this will hinder their performance. is training that builds muscle, not protein more than the recommended amounts
Fat may contribute as much as 75 per se. The ADA reports that a protein of protein. Excess protein can deprive
percent of the energy demand during intake of 10 to 12 percent of total calories the athlete of more efficient fuel and can
prolonged aerobic work in the endurance- is sufficient. Most authorities recommend lead to dehydration. High-protein diets
trained athlete. There is evidence that the that endurance athletes eat between 1.2-1.4 increase the water requirement necessary
rate of fat metabolism may be accelerated grams protein per kg of body weight per to eliminate the nitrogen through the
by ingesting caffeine prior to and during day; resistance and strength-trained athletes urine. Also, an increase in metabolic rate
endurance performance. However, may need as much as 1.6-1.7 grams protein can occur and, therefore, increased oxygen
insomnia, restlessness and ringing of the per kg of body weight. (A kilogram equals consumption. Protein supplements are
ears can occur with caffeine consumption. 2.2 pounds.) unnecessary and not recommended.
Vitamins and Minerals be prescribed by a physician if laboratory The Post-Game Meal
Increased caloric intake through a tests indicate an iron deficiency. Excess Regardless of age, gender or sport,
varied diet ensures a sufficient amount of iron can cause constipation. To avoid this the post-game/competition meal
vitamins and minerals for the athlete. There problem, eat fruits, vegetables, whole grain recommendations are the same. (See
is no evidence that taking more vitamins breads and cereals. Table 3.) Following a training session or
than those obtained by eating a variety of Calcium is an important nutrient for competition, a small meal eaten within
foods will improve performance. Thiamin, everyone as it is important in bone health thirty minutes is very beneficial. The meal
riboflavin and niacin (B vitamins) are muscle function. Female athletes should should be mixed, meaning it contains
needed to produce energy from the fuel have an adequate supply of calcium to carbohydrate, protein, and fat. Protein
sources in the diet. However, plenty of avoid calcium loss from bones. Calcium synthesis is greatest during the window of
these vitamins will be obtained from eating loss may lead to osteoporosis later in life. time immediately following a workout and
a variety of foods. Carbohydrate and Choosing low-fat diary products provide carbohydrates will help replete diminished
protein foods are excellent sources of these the best source of calcium. glycogen stores. However, consume food
vitamins. Furthermore, the B vitamins within the 30 minute window may be
are water soluble and are not stored The Pre-Game Meal difficult for athletes – they often experience
in the body, so toxicity in not an issue. A pre-game meal three to four hours nausea or lack of hunger. Options to
Some female athletes may lack riboflavin, before the event allows for optimal address this difficulty include:
so ensuring adequate consumption of digestion and energy supply. Most • Carbs you can drink that contain
riboflavin-rich foods is important, like authorities recommend small pre-game protein. There are several liquid
milk. Milk products not only increase the meals that provide 500 to 1,000 calories. smoothies and beverages on the
riboflavin level but also provide protein The meal should be high in starch, market that provide high protein and
and calcium. The body stores excess fat- which breaks down more easily than carbohydrates for replenishment. One
soluble vitamins A, D, E and K. Excessive protein and fats. The starch should be in classic is chocolate milk.
amounts of fat-soluble vitamins may have the form of complex carbohydrates (breads, • If that is difficult, fruit, popsicles,
toxic effects. cold cereal, pasta, fruits and vegetables). oranges, bananas, bagels, melon, or
Minerals play an important role in They are digested at a rate that provides apple slices all would be better than not
performance. Heavy exercise affects the consistent energy to the body and are consuming any food.
body’s supply of sodium, potassium, emptied from the stomach in two to Many athletes turn to protein/amino-
iron and calcium. Sweating during three hours. acid supplementation in the form of
exercise increases the concentration of High-sugar foods lead to a rapid rise powders or pills post-workout. These
salt in the body. Consuming salt tablets in blood sugar, followed by a decline in are unnecessary and have been linked
after competition and workouts is not blood sugar and less energy. In addition, to dehydration, hypercalciuria, weight
advised as this will remove water from concentrated sweets can draw fluid into gain, and stress on the kidney and liver.
your cells, causing weak muscles. Good the gastrointestinal tract and contribute Furthermore, any athletes consuming
sodium guidelines are to: 1) avoid to dehydration, cramping, nausea and
excessive amounts of sodium in the diet diarrhea. Don’t consume any carbohydrates Table 3. Two pre-event meal plans.
and 2) beverages containing sodium after one and a half to two hours before an event. Pre-Event Meal Plan I 2-3 hours prior
endurance events may be helpful. (approximately 500 calories)
Eating potassium-rich foods such as This may lead to premature exhaustion of Lean meat or protein
oranges, bananas and potatoes throughout glycogen stores in endurance events. equivalent 2 ounces
Avoid a meal high in fats. Fat takes Fruit 1 serving
training and after competition supplies longer to digest as does fiber- and lactose- (1/2 cup)
necessary potassium. Bread or easily digestible
Iron carries oxygen via blood to all containing meals. carbohydrate 2 servings
cells in the body and is another important Take in adequate fluids during this pre-
game time. Avoid caffeine (cola, coffee, tea) Pre-Event Meal Plan II 3 1/2-4 hours prior
mineral for athletes. Female athletes and as it may lead to dehydration by increasing (approximately 900 calories)
athletes between 13 and 19 years old may urine production. Lean meat or protein
have inadequate supplies of iron due to equivalent 2 ounces
menstruation and strenuous exercise. Don’t ignore the psychological aspect Fruit 1 serving
of eating foods you enjoy and tolerate well (1/2 cup)
Female athletes who train heavily have a before an event. However, choose wisely – Pasta or 1 cup
high incidence of amenorrhea, the absence baked potato 1 medium
of regular, monthly periods, and thus bake meat instead of frying it, for example. Bread or carbohydrate
Some athletes may prefer a liquid pre- substitute 2 servings
conserve iron stores. Iron supplements may game meal, especially if the event begins Low-fiber vegetable 1 serving
(1/2 cup)
within two or three hours. A liquid meal Fat spread 1 teaspoon
A varied diet will provide more than will move out of the stomach by the time Dessert: Angel food cake 1 piece
a meet or match begins. Remember to or plain cookies 2
enough protein as caloric intake include water with this meal.
increases.
supplements in replacement of meals Order a copy of You: A Guide to Food,
should consult with their doctor or a Exercise and Nutrition from Colorado
registered dietitian before continuing. Dairy Council, Inc., 12450 North
Maintain nutritional conditioning not Washington Ave., P.O. Box 33120,
only for athletic events, but all the time Thornton, CO, 80233-0120; telephone
(See fact sheet 9.353, Dietary Guidelines for (303) 451-7711; cost $1.
Americans). A pre-game meal or special
diet for several days prior to competition Other Resources
cannot make up for an inadequate daily
food intake in previous months or years. Winning Sports Nutrition, video and
Lifelong good nutrition habits must training manual, University of Arizona,
be emphasized. Combine good eating 1995.
practices with a good training and Sports Nutrition Guidebook, by Nancy
conditioning program plus good genes, and Clark, Leisure Press, 1990.
a winning athlete can result! For recipes, see Athlete’s Kitchen by Nancy
Clark, published by Bantam Books,
Sources of Information and 1983.
Materials Nutrition for Athletes: A Handbook for
Coaches produced by the American
Colorado State University Extension, Alliance for Health, Physical Education
www.ext.colostate.edu and Recreation, 1201 Sixteenth Street,
9.312, Water-Soluble Vitamins NW, Washington, DC, 20036.
9.315, Fat-Soluble Vitamins Order a copy of You: A Guide to Food,
9.324, Vegetarian Diets Exercise and Nutrition from Colorado
9.353, Dietary Guidelines for Americans Dairy Council, Inc., 12450 North
9.354, Sodium in the Diet Washington Ave., P.O. Box 33120,
9.355, Potassium and Health Thornton, CO, 80233-0120; telephone
9.356, Iron: An Essential Nutrient (303) 451-7711; cost $1.
Sports Nutrition Guidebook, by Nancy
Clark, Leisure Press, 1996.
References Nutrition for Athletes: A Handbook for
Advances in Sports Medicine and Fitness, Coaches produced by the American
Volume 2, 1989. Alliance for Health, Physical Education
Nutrition for Fitness and Sports, Melvin and Recreation, 1201 Sixteenth Street,
Williams; Brown, Benchmark, 1995. NW, Washington, DC, 20036 or visit
Nutrition for the Recreational Athlete, their website at www.aahperd.org.
Catherine Jackson, editor; CRC Press, Order a copy of Eating for Peak
1995. Performance or Competition Nutrition
Krause’s Food and Nutrition Therapy, 12th from Colorado Dairy Council, Inc.,
e, 2008 12450 North Washington Ave.,
Thornton, CO, 80241; (800) 274-6455.
American Dietetic Association’s website at
Resources www.eatright.org for reliable nutrition
Winning Sports Nutrition, video and information or to find a registered
training manual, University of Arizona, dietician.
1995. American College of Sports Medicine’s
Sports Nutrition Guidebook, by Nancy website at www.acsm.org for a variety of
Clark, Leisure Press, 1990. information and brochures.
For recipes, see Athlete’s Kitchen by Nancy Position of the American Dietetic
Clark, published by Bantam Books, Association, Dietitians of Canada,
1983. and the American College of Sports
Nutrition for Athletes: A Handbook for Medicine: Nutrition and Athletic
Coaches produced by the American Performance. Journal of the American
Alliance for Health, Physical Education Dietetic Association. 2000;100:1543-
and Recreation, 1201 Sixteenth Street, 1556.
NW, Washington, DC, 20036. Colorado State University, U.S. Department of
Agriculture and Colorado counties cooperating.
CSU Extension programs are available to all without
discrimination. No endorsement of products mentioned
is intended nor is criticism implied of products not
mentioned.
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