Better understanding through science: Sports nutrition
This page is designed with the athlete in mind. There are several ideologies about what should and shouldn't be put in an athlete's body. The truth is, that athletes, young and old, regardless of sport, are a unique breed and require different nutritional needs than those who are sedentary or have a low activity level.
Sports nutrition is a cascade:
Proper nutrition-->Optimal daily energy levels-->Best recovery-->Athletic gains-->ATHLETE SUCCESS
**I am not a registered dietitian, and I am not promoting any form of diet. The content below is for informational purposes only, so that a person can make an informed decision about what the do and don't want to put in their body.**
TOPICS ON THIS PAGE:
Sports nutrition is a cascade:
Proper nutrition-->Optimal daily energy levels-->Best recovery-->Athletic gains-->ATHLETE SUCCESS
**I am not a registered dietitian, and I am not promoting any form of diet. The content below is for informational purposes only, so that a person can make an informed decision about what the do and don't want to put in their body.**
TOPICS ON THIS PAGE:
- What makes athletes different from non-athletes
- Carbohydrates and the athlete
- Protein and the athlete
- Fats and the athlete
- Vitamins, minerals and the athlete
- Game day/meet day nutrition and preparation
- Youth athlete nutrition
What makes athletes different from non-athletes
What is an athlete? For purposes of this page, an athlete is a person who engages in strenuous physical activity once a day/5 times per week, a person who does 2-a-day workouts 4 or more days per week, youth/high school/college sports and practices, or are in training year-round, all at 60 minutes or more per training/exercise session or practice. These people have a much higher and more specific nutrient need than those who do light workouts or sports/activities that are not strenuous. Non-athletes are those who do little to no physical activity or live a sedentary lifestyle.
Balance is what is key for performance nutrition. When to consume, what to consume, and how much to consume of each nutrient is essential to athletic performance. There is a bit of science and a lot of research that goes into nutritional optimization for athletes; it's a muti-million dollar industry. Knowing what is bullshit and what is fact can help in figuring out what is optimal for the individual athlete. With that being said, each athlete is different and there is no "one size fits all" when it comes to nutrient needs.
Balance is what is key for performance nutrition. When to consume, what to consume, and how much to consume of each nutrient is essential to athletic performance. There is a bit of science and a lot of research that goes into nutritional optimization for athletes; it's a muti-million dollar industry. Knowing what is bullshit and what is fact can help in figuring out what is optimal for the individual athlete. With that being said, each athlete is different and there is no "one size fits all" when it comes to nutrient needs.
Carbohydrates and the athelte
Overview of why carbohydrates are necessary to the athlete
For more information on carbohydrate metabolism and nutrition, click on the metabolism and nutrition pages.
- Carbohydrates are essential for the athlete and need to be consumed at a higher rate than most, depending on the type, duration, and intensity of training/competition.
- If an athlete doesn't consume enough carbohydrates on a daily basis, they are at risk for glycogen depletion, which can lead to fatigue, increased risk of injury, irritability, reduced performance, anxiety, depression, confusion, and difficulty with memory.
- Carbohydrates are stored as glycogen in the liver and muscle tissue
- Roughly 1400-1600 calories of carbohydrates can be stored as glycogen and can be used during physical activity.
- Glycogen can be depleted from a normal person in 12-14 hours. For an athlete, depending on the intensity of the exercise/practice/activity, glycogen depletion can occur as soon as 1-2 hours.
- If there is a complete glycogen depletion, it will take roughly 24 hours of proper carbohydrate intake, including the conversion of glycogen to fully replenish the stores.
- Building of the muscle tissue from exercise takes a large amount of energy and adequate daily carbohydrate intake helps prevent muscle protein breakdown.
- Proper carbohydrate intake allows for the muscles to perform optimally for successive days.
- The brain, skeletal muscle tissue, and red blood cells will burn carbohydrates before protein and fat for energy.
- Having enough carbohydrates available to burn allows for the protein that is consumed to do its job; repair and rebuild muscle tissue
- Carbohydrates are needed in fat metabolism; they are the energy source for the chemical reactions needed to break down fat molecules.
For more information on carbohydrate metabolism and nutrition, click on the metabolism and nutrition pages.
How much carbohydrates is needed?
Each athlete is different and has different needs. These guidelines are skeleton-very basic and can be modified based on specific needs of the individual.
Each athlete is different and has different needs. These guidelines are skeleton-very basic and can be modified based on specific needs of the individual.
- Carbohydrates should provide 60-70% of total daily calories. In order to determine what that amount is multiply your weight in kilograms by 7 or your weight in pounds by 3 . 2 to give the number of grams of carbohydrates per day that should be consumed.
- For example, for me: 160/2 . 2 =72.7 or 73 kg x 7 = 511 g; 160 x 3 . 2 = 512 g. Since I am extremely active, I should consume roughly 511 g per day of carbohydrates.
- The best and sources for carbohydrates are grain products such as bread, rice, cereal, pasta, fruits, vegetables, and low fat dairy foods.
- It is recommended that endurance athletes eat at least 15 servings of grains, 6 servings of vegetables, 6 servings of fruits, and 5 servings of low fat dairy products.
- Use the food labels to see how many grams of total carbohydrates are in a serving of that food.
Protein and the Athlete
Overview of why protein is important to the athlete
For more information on protein metabolism and functions, click on the metabolism and nutrition pages.
How much protein is needed?
- Body composition: More protein is required to maintain greater muscle mass and size
- Intensity and duration of exercise: Longer and more difficult workouts require more protein for recovery
- Starting an endurance or strength training program: Protein needs increase at the start of an endurance or strength training program. Increasing muscle mass requires much more protein than maintaining muscle mass.
- Amount of carbohydrates and fat in the diet: If the body doesn't get enough carbohydrates and fats for fuel it will use protein as an energy source.
- Recovery from illness or injury: An athlete who is recovering from an injury or bone fracture will need more protein for healing. Recovering from sickness also increases protein needs
- Protein is essential for muscle growth and repair. Regular physical training does cause muscle protein breakdown and contributes to protein loss from the body; this is normal. However, during the recovery from physical training, approximately 30-60 minutes post exercise, protein build up and the effectiveness of protein synthesis is increased. This is why post workout meals and replenishment are important to recovery and performance.
- When glycogen stores are elevated, protein will contribute approximately 5% of the energy needed for physical exertion. However, when those stores are low or inadequate, due to low calorie and carbohydrate consumption, protein can be used for energy rather than for growth and repair. When the glycogen stores are low, and the body needs to use protein is used for energy, it can use up to 10% of energy for exercise. Protein for fuel is very taxing for the body and extremely inefficient. When you use protein for energy in exercise, you take away protein that is necessary for muscle growth and recovery.
- Extremely active athletes or endurance athletes typically need up to 50% more protein that the average sedentary adult.
For more information on protein metabolism and functions, click on the metabolism and nutrition pages.
How much protein is needed?
- Protein should contribute 12-15% of total calorie consumption per day. To calculate protein needs for an extremely active athlete or endurance athlete, multiply your weight in kg by 1 .3 or your weight in pounds by 0 . 6 to determine the amount of protein you need in your diet.
- For example, for me 160/2.2 = 72.7 or 73 kg x 1.3 = 94 . 9 g; 160 x 0 . 06 = 96 g. Since I am extremely active, I should consume roughly 95 g per day of protein
- Sources of protein include lean meat, poultry, fish, eggs, dairy products, tofu, nuts, some beans.
- It is recommended that endurance athletes consume 3-5 servings of protein per day. Use the food labels to determine how many grams of protein a food contains per serving.
- Consuming too much protein can inhibit performance. Excess protein will either be stored as fat or burned for energy. Carbohydrates are the most efficient form of energy, which the body prefers. Consuming too much protein can tax the kidneys; high protein diets require the athlete to consume more water to avoid dehydration and to remove the excess of nitrogen.
- High protein, high fat diet after heavy training can cause incomplete muscle glycogen storage, which in turn will inhibit performance.
- Use food nutrition labels if needed to determine how many grams of protein are in a food, and adjust consumption as needed.
Fats and the athlete
Overview of why fats are important to the athlete
For more information about fats, click on the nutrition and metabolism pages.
How much fat is needed?
- Fats are extremely important for overall good health.
- Fats are important for the absorption of vitamins A, D, E, and K, which are the fat-soluble vitamins.
- Fat also provides essential padding and protection for vital organs.
- However, fats need to be consumed sparingly so that it doesn't contribute to an increase in body fat and overall weight.
- High fat diets also take more time to digest and can make an athlete feel sluggish.
- Fats should be consumed sparingly, even with intense exercise. High fat diets, regardless of amount of exercise can still lead to heart disease, stroke, diabetes, and certain cancers.
For more information about fats, click on the nutrition and metabolism pages.
How much fat is needed?
- No matter the level of activity a person should consume no more than 30% of total daily calories from fat, less than 10% of daily calories from saturated fat.
- For example, if you have 3000 calories per day, no more than 1000 calories should be from fat.
- High fat foods include, but not limited to: chocolate, fried foods, ice cream, bacon, hot dogs, and cookies.
- Use food labels to determine amount of fat calories per serving. Choose foods with less than 30% of calories from fat.
- The body will utilize muscle glycogen before using fat for high intensity, long duration exercise, due to the extent of time it takes for the body to break down fat for energy.
Vitamins, minerals and the athlete
The importance of vitamins and minerals to the athlete
The body needs a minimum amount of vitamins and minerals in order to function normally. For the most part, essential vitamins and minerals can be absorbed through a balanced diet. If the diet doesn't meet the body’s requirements then serious complications and disorders can occur. By the time symptoms of deficiency of vitamins or minerals occur, the lack of the vitamin or mineral is already in an advanced level.
There are several causes for vitamin and mineral deficiency. Theses causes include: poor/bad eating habits, alcoholism (cirrhosis of the liver), emotional stress, certain medications that interfere with vitamin/mineral absorption, improper absorption of vitamins/minerals (possibly due to liver and/or intestinal disorders), and lack of sunlight. However, just as too little of vitamins and minerals can be harmful, too much (toxicity) can be harmful as well.
Should an athlete take a multi-vitamin even if they have a balanced diet? The answer is YES. When an athlete can’t get the vitamins and minerals they need, a multi-vitamin can help be a buffer so that the body can get what it requires. Life is busy and it becomes harder and harder to eat a well balanced diet. Most of us don’t know how much of the vitamins and minerals we intake at any given meal, so taking a multi-vitamin daily can help offset what isn't consumed by daily food intake.
Vitamins
Vitamins are an essential part of an athlete’s or anybody’s diet. A vitamin’s specific function depends on what vitamin it is. The reason a person needs to consume vitamins is because the body needs vitamins for specific cellular chemical reactions. Vitamins are essential for normal human growth and development. For humans, there are 13 essential vitamins, 4 fat soluble and 9 water soluble vitamins.
Vitamins are considered organic substances, meaning they contain carbon. Vitamins can be fat soluble, meaning that the vitamins are absorbed in the intestine with the help of fats, or vitamins can be water soluble, meaning that they dissolve easily in water. With both fat and water soluble vitamins a person can have a deficiencies if taken too little and toxicity if taken too much. Fat soluble vitamins are vitamins A, D, E, and K. Water soluble vitamins are vitamins B1, B2, B6, B12, Folic Acid, Biotin, Niacin, Pantothenic Acid, and Vitamin C.
The best way to get vitamins from the diet, try the following:
Minerals
Just like vitamins, minerals are an essential part of an athlete’s diet. A mineral’s specific function is based on what mineral it is. Minerals are also extremely important in the human body’s growth and development. For humans, there are two types of minerals: major (macro) minerals and trace (micro) minerals.
Minerals are considered inorganic because they do not contain carbon. However, minerals work together with vitamins to sustain certain body functions. Minerals, in general can be consumed in the diet. Taking mineral supplements usually is not advised, unless the athlete is told to supplement minerals by their doctor.
Important uses of minerals in the human body:
What happens if the body doesn't get the minerals it needs?
If athletes don’t get the essential minerals they need, the body can suffer. Low density (weak) bones can lead to stress fractures, which can set back athletes several weeks or months. If the body can’t balance its pH (acids and bases), the athlete’s endurance for activity suffers. Athletes depend on coordination for their sports and if there is poor muscle and nerve function due to lack of mineral consumption, then coordination suffers. Minerals help the body get energy from food, if there is a lack of minerals then the body has trouble getting that energy from the food the athlete consumes.
What are electrolytes?
Electrolytes are negatively or positively charged ions that regulate certain fluid balances in and out of cells as well as help carry electrical impulses (muscle contractions and nerve impulses) through the body. There are positive ions (cations) and negative ions (anions) that run through the body.
Many athletes drink products like Gatorade, Accelerade, and Powerade before, during, and after workouts. On the nutrition label of each of these drinks it says “Electrolyte replenishment drink”. The balance of electrolytes is essential for normal cell and organ function in the body. Electrolytes are lost from the body during exercise, sickness, or disease. The electrolytes that are essential for athletes: sodium (Na), potassium (K), chloride (Cl), bicarbonate (HCO3), calcium (Ca), magnesium (Mg), phosphate (PO4), and sulfate (SO4). If electrolytes are not replaced during or after workouts, adverse reactions can occur that are not pleasant.
The body needs a minimum amount of vitamins and minerals in order to function normally. For the most part, essential vitamins and minerals can be absorbed through a balanced diet. If the diet doesn't meet the body’s requirements then serious complications and disorders can occur. By the time symptoms of deficiency of vitamins or minerals occur, the lack of the vitamin or mineral is already in an advanced level.
There are several causes for vitamin and mineral deficiency. Theses causes include: poor/bad eating habits, alcoholism (cirrhosis of the liver), emotional stress, certain medications that interfere with vitamin/mineral absorption, improper absorption of vitamins/minerals (possibly due to liver and/or intestinal disorders), and lack of sunlight. However, just as too little of vitamins and minerals can be harmful, too much (toxicity) can be harmful as well.
Should an athlete take a multi-vitamin even if they have a balanced diet? The answer is YES. When an athlete can’t get the vitamins and minerals they need, a multi-vitamin can help be a buffer so that the body can get what it requires. Life is busy and it becomes harder and harder to eat a well balanced diet. Most of us don’t know how much of the vitamins and minerals we intake at any given meal, so taking a multi-vitamin daily can help offset what isn't consumed by daily food intake.
Vitamins
Vitamins are an essential part of an athlete’s or anybody’s diet. A vitamin’s specific function depends on what vitamin it is. The reason a person needs to consume vitamins is because the body needs vitamins for specific cellular chemical reactions. Vitamins are essential for normal human growth and development. For humans, there are 13 essential vitamins, 4 fat soluble and 9 water soluble vitamins.
Vitamins are considered organic substances, meaning they contain carbon. Vitamins can be fat soluble, meaning that the vitamins are absorbed in the intestine with the help of fats, or vitamins can be water soluble, meaning that they dissolve easily in water. With both fat and water soluble vitamins a person can have a deficiencies if taken too little and toxicity if taken too much. Fat soluble vitamins are vitamins A, D, E, and K. Water soluble vitamins are vitamins B1, B2, B6, B12, Folic Acid, Biotin, Niacin, Pantothenic Acid, and Vitamin C.
The best way to get vitamins from the diet, try the following:
- Eat a wide variety of colored fruits and vegetables
- Try to eat fresh fruits and vegetables, especially when they are in-season
- Do not over cook vegetables. Over cooking vegetables causes them to loose nutrient content.
- Cook vegetables in the microwave or steamer, when vegetables are boiled, nutrients are lost in the process. When the vegetables are drained, the nutrients that are in the water get poured down the drain.
- Baking, roasting, and deep frying for long periods of time zaps nutrients from foods.
Minerals
Just like vitamins, minerals are an essential part of an athlete’s diet. A mineral’s specific function is based on what mineral it is. Minerals are also extremely important in the human body’s growth and development. For humans, there are two types of minerals: major (macro) minerals and trace (micro) minerals.
Minerals are considered inorganic because they do not contain carbon. However, minerals work together with vitamins to sustain certain body functions. Minerals, in general can be consumed in the diet. Taking mineral supplements usually is not advised, unless the athlete is told to supplement minerals by their doctor.
Important uses of minerals in the human body:
- Minerals provide strength and structure bones, even teeth. They help keep the bones from fracturing too easily.
- Minerals help keep the body’s acid/base balance in check. When an athlete does hard activity, the body becomes more acidic (pH becomes lower). Minerals help keep balance.
- Minerals play a role in metabolism (how the body gets energy from food). Minerals help regulate the body’s ability to get energy from the food an athlete consumes.
- Minerals also serve as bridges for electrical impulses that occur in nerve transmissions and muscle contractions. Since athletes rely so greatly on efficiency of muscle movement, having a balance of minerals is essential.
What happens if the body doesn't get the minerals it needs?
If athletes don’t get the essential minerals they need, the body can suffer. Low density (weak) bones can lead to stress fractures, which can set back athletes several weeks or months. If the body can’t balance its pH (acids and bases), the athlete’s endurance for activity suffers. Athletes depend on coordination for their sports and if there is poor muscle and nerve function due to lack of mineral consumption, then coordination suffers. Minerals help the body get energy from food, if there is a lack of minerals then the body has trouble getting that energy from the food the athlete consumes.
What are electrolytes?
Electrolytes are negatively or positively charged ions that regulate certain fluid balances in and out of cells as well as help carry electrical impulses (muscle contractions and nerve impulses) through the body. There are positive ions (cations) and negative ions (anions) that run through the body.
Many athletes drink products like Gatorade, Accelerade, and Powerade before, during, and after workouts. On the nutrition label of each of these drinks it says “Electrolyte replenishment drink”. The balance of electrolytes is essential for normal cell and organ function in the body. Electrolytes are lost from the body during exercise, sickness, or disease. The electrolytes that are essential for athletes: sodium (Na), potassium (K), chloride (Cl), bicarbonate (HCO3), calcium (Ca), magnesium (Mg), phosphate (PO4), and sulfate (SO4). If electrolytes are not replaced during or after workouts, adverse reactions can occur that are not pleasant.
Game day/meet day nutrition and preparation
BE PREPARED!
Many athletes and parents are unaware of the importance of preparation for the day of a meet or game. There is no such thing as being too prepared. Athletes should not have to worry about having enough sleep the night before, or if they have enough food and drink for the game or meet. The only stress the athlete should have is the stress of the competition that day and nothing else. THE BODY LOVES ROUTINE!
Early morning competition
Some athletes have competitions early in the morning and the way to prepare for a morning competition is different than preparing for an afternoon or evening competition.
Tips for early morning competition:
Late morning/early afternoon competition
Competitions in the late after morning or early afternoon pose a new set of challenges for the athlete. Most athletes have an early breakfast and then when it is time for the competition, they lack the energy they need due to the body having already used up all food that was consumed for breakfast.
Tips for late morning/early afternoon competition:
Mid-afternoon/early evening competition
Competitions in the mid-afternoon and early evening are typically the most difficult for athletes because it can be the hottest part of the day, and the evening is when the body wants to start to wind down and go to sleep.
Tips for mid-afternoon/early evening competition
Late evening competition
Competitions late in the evening are difficult because the body is ready to sleep.
Tips for late evening competition:
Meet and game day diet ideas
These are just ideas for meals. There can be variations that an athlete likes. Athletes should eat things they are use to eating. Changing the diet too quickly can cause the athlete to have GI tract distress (diarrhea and vomiting), which is never any fun. THE BODY LIKES ROUTINE!
Breakfast ideas:
Athlete should eat a combination of these foods so they get enough calories. All of these foods are easily digested and provide the energy the athlete needs.
Lunch and dinner ideas:
Athlete should eat a good portioned meal to get the calories and nutrients they need for the competition.
During the competition
Athletes should be constantly drinking or sipping their sports drink as well as water throughout the duration of the competition. This keeps the athlete hydrated and keeps the electrolytes balanced in the body during activity. This is very important when it comes to competitions greater than 60 minutes.
Athletes should snack during competition, especially if the competition is greater than 60 minutes. This can help prevent some glycogen depletion.
Other meet and game day considerations
Not only do athletes need to be prepared nutritionally for competition, they need to make sure they are prepared for everything they can control.
Weather:
If there is cold weather, make sure to wear warm clothes. Bring blankets, parkas, sweats, socks, shoes, gloves, and hats. Bring these items regardless if the competition is indoors or outdoors.
If there is warm weather and the competition is outdoors, bring a tent to provide shade. Athletes should stay out of the sun! The sun and heat can zap energy quicker than you think! Make sure the athlete drinks plenty of water and sports drink. Athletes should wear appropriate clothing for warm weather as well regardless if the competition is indoor or outdoor.
Equipment:
The athlete needs to have their competition bag packed the night before. Being prepared the night before decreases the stress level of the athlete the next morning.
The body:
The athlete should try to get a minimum of 8 hours of sleep each night in the 2 days leading up to the competition. This helps the body become prepared for the competition ahead.
When athletes have down time during a competition they need to remain off their feet. Even standing takes energy away from the body-especially the legs, which are essential in every sport.
The athlete shouldn't make any drastic changes to their routine the week leading up to competition. The human body likes routine. A change in routine can seriously throw off an athlete and their performance can suffer.
Many athletes and parents are unaware of the importance of preparation for the day of a meet or game. There is no such thing as being too prepared. Athletes should not have to worry about having enough sleep the night before, or if they have enough food and drink for the game or meet. The only stress the athlete should have is the stress of the competition that day and nothing else. THE BODY LOVES ROUTINE!
Early morning competition
Some athletes have competitions early in the morning and the way to prepare for a morning competition is different than preparing for an afternoon or evening competition.
Tips for early morning competition:
- Get up 2 hours before the competition so that the body has time to wake up. If this is hard to do, have the athlete get up 2 hours before practice 3-4 days prior to the competition so the body has a routine.
- Take a shower! Showering helps loosen the body up and wakes the body and brain.
- Eat a quality, carbohydrate and protein enriched breakfast. Some athletes eat 1 hour before competition and some athletes need more time to digest so they eat 2 hours before competition.
- Constantly be drinking a sports drink (for electrolyte replacement) especially if competition is longer than 60 minutes
- Eat small snacks to keep energy levels up
- If the body’s routine gets too messed up the day of the competition the athlete will have a poor performance and suffer from GI distress due to nerves.
Late morning/early afternoon competition
Competitions in the late after morning or early afternoon pose a new set of challenges for the athlete. Most athletes have an early breakfast and then when it is time for the competition, they lack the energy they need due to the body having already used up all food that was consumed for breakfast.
Tips for late morning/early afternoon competition:
- Try to get up 4-6 hours prior to competition. This allows for a shower and breakfast.
- Breakfast should be eaten between 4-5 hours prior to competition.
- 1 . 5-2 hours prior to competition the athlete should eat a smaller meal or snack to keep the energy flow going.
- 60 minutes - 2 hours prior to competition the athlete should be constantly sipping or drinking their sports drink to keep up with the electrolyte usage.
Mid-afternoon/early evening competition
Competitions in the mid-afternoon and early evening are typically the most difficult for athletes because it can be the hottest part of the day, and the evening is when the body wants to start to wind down and go to sleep.
Tips for mid-afternoon/early evening competition
- Wake up at normal time. Shower and eat a good breakfast.
- Eat a mid-morning snack
- Eat a quality lunch with high amounts of carbohydrates and protein.
- Keep off of feet-save the legs.
- 1 . 5 hours prior to competition eat a snack
- 1 . 5 hours prior to competition make sure to be drinking/sipping a sports drink
- Athlete should be hydrated all day! Urine should be clear!
Late evening competition
Competitions late in the evening are difficult because the body is ready to sleep.
Tips for late evening competition:
- Wake up at normal time, shower, and eat good breakfast
- Eat mid morning snack
- Eat a quality lunch with high amounts of carbohydrates and protein
- Keep off feet-save the legs
- If there is time, 3-4 hours prior to competition-eat dinner with high amounts of carbohydrates and some protein
- 1 . 5 hours prior to competition eat a snack
- 1 . 5 hours prior to competition make sure to be drinking/sipping a sports drink.
- Athlete should be hydrated all day! Urine should be clear!
Meet and game day diet ideas
These are just ideas for meals. There can be variations that an athlete likes. Athletes should eat things they are use to eating. Changing the diet too quickly can cause the athlete to have GI tract distress (diarrhea and vomiting), which is never any fun. THE BODY LIKES ROUTINE!
Breakfast ideas:
- Pancakes
- French toast
- Waffles
- Bagels
- Cheesy potatoes
- Muffins
- Fruits such as bananas, strawberries, raspberries, pomegranates, etc.
- Yogurt
- Milk, OJ, chocolate milk, apple juice
Athlete should eat a combination of these foods so they get enough calories. All of these foods are easily digested and provide the energy the athlete needs.
Lunch and dinner ideas:
- Sandwiches, homemade if possible, but if fast food is only available source, be aware of fat content
- Pastas with meat or meat sauce
- Potatoes
- Chicken, fish, or turkey
- Try to consume some bananas and other bright colored fruits
- Milk, water, chocolate milk, or sports drink
Athlete should eat a good portioned meal to get the calories and nutrients they need for the competition.
During the competition
Athletes should be constantly drinking or sipping their sports drink as well as water throughout the duration of the competition. This keeps the athlete hydrated and keeps the electrolytes balanced in the body during activity. This is very important when it comes to competitions greater than 60 minutes.
Athletes should snack during competition, especially if the competition is greater than 60 minutes. This can help prevent some glycogen depletion.
Other meet and game day considerations
Not only do athletes need to be prepared nutritionally for competition, they need to make sure they are prepared for everything they can control.
Weather:
If there is cold weather, make sure to wear warm clothes. Bring blankets, parkas, sweats, socks, shoes, gloves, and hats. Bring these items regardless if the competition is indoors or outdoors.
If there is warm weather and the competition is outdoors, bring a tent to provide shade. Athletes should stay out of the sun! The sun and heat can zap energy quicker than you think! Make sure the athlete drinks plenty of water and sports drink. Athletes should wear appropriate clothing for warm weather as well regardless if the competition is indoor or outdoor.
Equipment:
The athlete needs to have their competition bag packed the night before. Being prepared the night before decreases the stress level of the athlete the next morning.
The body:
The athlete should try to get a minimum of 8 hours of sleep each night in the 2 days leading up to the competition. This helps the body become prepared for the competition ahead.
When athletes have down time during a competition they need to remain off their feet. Even standing takes energy away from the body-especially the legs, which are essential in every sport.
The athlete shouldn't make any drastic changes to their routine the week leading up to competition. The human body likes routine. A change in routine can seriously throw off an athlete and their performance can suffer.
Youth Athlete nutrition
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Youth athletes are a unique breed. Not only are there stark differences between males and females in general, but youth athletes have different nutritional requirements than most adult athletes for peak performance in their sport(s). Again, these are just guidelines.
Nutritional Requirements for Male Youth & Adolescent Athletes
This information can be used as a guide to help ensure proper nutrition for male athletes to promote peak performance. There are factors that need to be considered for proper nutrition. These factors are: age, hormones, genetics, and activity level.
Nutritional requirements for youth (pre-pubescent, ages 7-12) male athletes
Most young boys are very active, running around, playing sports, and bouncing off walls. With all this activity, these young athletes need to have fuel to function right. Not only are these young boys very active in sports but their bodies are getting ready (or are already) for a major growth spurt. These growth spurts put a huge demand for energy on the body. As a parent, you have to make sure that they are getting the proper nutrition to keep their bodies going during those very active days and sports.
Depending upon how active the male youth athlete is will have an impact on how much food, what type of foods, and how often he will need to eat to maintain peak performance. Based on activity level, the youth male athlete should consume roughly 3,000 calories to 5,000 calories per day. Now, this calorie consumption will change with activity level as the intensity of the training varies from in-season training VS out- or post-season training. If the activity level is lower, the athlete should be on the lower end of the calorie consumption per day. If the activity level is higher, the athlete should be on the higher end of the calorie consumption per day.
The best way to ensure that the male youth athlete is getting enough calories during the day:
This however, is not always possible (snacks) because schools don’t always allow for snacking, which is very unfavorable to the youth athlete.
Some male youth athletes are considered overweight. At no point should a parent or coach put a young athlete on a diet. They should, however, watch what their youth athlete is putting into their bodies. Healthier eating habits should be encouraged such as low fat meals, cutting out high sugar items, and not eating fast food as much. Parents should also remember to lead by example. If your youth athlete sees you eat junk he will want to eat junk too.
Nutritional Requirements for Male Youth & Adolescent Athletes
This information can be used as a guide to help ensure proper nutrition for male athletes to promote peak performance. There are factors that need to be considered for proper nutrition. These factors are: age, hormones, genetics, and activity level.
Nutritional requirements for youth (pre-pubescent, ages 7-12) male athletes
Most young boys are very active, running around, playing sports, and bouncing off walls. With all this activity, these young athletes need to have fuel to function right. Not only are these young boys very active in sports but their bodies are getting ready (or are already) for a major growth spurt. These growth spurts put a huge demand for energy on the body. As a parent, you have to make sure that they are getting the proper nutrition to keep their bodies going during those very active days and sports.
Depending upon how active the male youth athlete is will have an impact on how much food, what type of foods, and how often he will need to eat to maintain peak performance. Based on activity level, the youth male athlete should consume roughly 3,000 calories to 5,000 calories per day. Now, this calorie consumption will change with activity level as the intensity of the training varies from in-season training VS out- or post-season training. If the activity level is lower, the athlete should be on the lower end of the calorie consumption per day. If the activity level is higher, the athlete should be on the higher end of the calorie consumption per day.
The best way to ensure that the male youth athlete is getting enough calories during the day:
- Eat a full breakfast
- Have a mid morning snack
- Eat a full, but healthy lunch
- Have a mid afternoon snack
- Eat a meal after school
- Eat a full, but healthy dinner
This however, is not always possible (snacks) because schools don’t always allow for snacking, which is very unfavorable to the youth athlete.
Some male youth athletes are considered overweight. At no point should a parent or coach put a young athlete on a diet. They should, however, watch what their youth athlete is putting into their bodies. Healthier eating habits should be encouraged such as low fat meals, cutting out high sugar items, and not eating fast food as much. Parents should also remember to lead by example. If your youth athlete sees you eat junk he will want to eat junk too.
Nutritional requirements for adolescent (pubescent, ages 13-19) male athletes
Male athletes from 7th grade to 12th grade go through puberty at some point during this time. Puberty brings many changes and the body needs energy to make these changes happen. Most male athletes will have a major growth spurt during this time and can grow around 3in-4in per year. On top of their hormones going full speed ahead, male athletes have to go through their sports season with a whole new body. This new body will be taller in size, have a greater metabolism, and have the ability to increase muscle size. This growth requires a huge amount of energy.
Based on their activity level, male athletes between 7th grade and 12th grade should be consuming roughly 3,000 calories to 8,000 calories per day. When activity level is low, the amount of calories consumed should be on the lower end. When activity level is high, the amount of calories consumed should be on the higher end.
The best way to ensure that the adolescent male is getting enough calories during the day:
This however, is not always possible (snacks) because schools don’t always allow for snacking, which is very unfavorable to the adolescent athlete. So, do the best that you can to feed your body.
How to gain weight in adolescent male athletes
Some male athletes want to gain weight for their sports. There are some factors that cause high metabolism (burn a lot of calories per day) that we can’t influence through nutrition and exercise. The two that come into play are genetics and hormones from puberty.
There are two ways to gain weight: the healthy way and the un-healthy way. The un-healthy way is to eat whatever comes into sight regardless of the health value. The healthy way to increase weight and muscle size is through weight lifting/resistance exercises and increasing the intake of protein and carbohydrates through proper and adequate nutrition.
Guidelines to help gain weight the healthy way:
How to loose weight in adolescent male athletes
Some teenage males are considered overweight even when going through puberty. Some of this can be attributed to genetics and hormones. Just as in gaining weight, loosing weight can be done in a healthy way or in an un-healthy way. The un-healthy way is to starve the body of the essentials it needs to function (eating disorders). The healthy way is through proper diet and exercise.
Guidelines to help loose weight the healthy way:
Male athletes from 7th grade to 12th grade go through puberty at some point during this time. Puberty brings many changes and the body needs energy to make these changes happen. Most male athletes will have a major growth spurt during this time and can grow around 3in-4in per year. On top of their hormones going full speed ahead, male athletes have to go through their sports season with a whole new body. This new body will be taller in size, have a greater metabolism, and have the ability to increase muscle size. This growth requires a huge amount of energy.
Based on their activity level, male athletes between 7th grade and 12th grade should be consuming roughly 3,000 calories to 8,000 calories per day. When activity level is low, the amount of calories consumed should be on the lower end. When activity level is high, the amount of calories consumed should be on the higher end.
The best way to ensure that the adolescent male is getting enough calories during the day:
- Eat a full breakfast
- Have a mid morning snack
- Eat a full, but healthy lunch
- Have a mid afternoon snack
- Eat a meal after school
- Eat a full, but healthy dinner
This however, is not always possible (snacks) because schools don’t always allow for snacking, which is very unfavorable to the adolescent athlete. So, do the best that you can to feed your body.
How to gain weight in adolescent male athletes
Some male athletes want to gain weight for their sports. There are some factors that cause high metabolism (burn a lot of calories per day) that we can’t influence through nutrition and exercise. The two that come into play are genetics and hormones from puberty.
There are two ways to gain weight: the healthy way and the un-healthy way. The un-healthy way is to eat whatever comes into sight regardless of the health value. The healthy way to increase weight and muscle size is through weight lifting/resistance exercises and increasing the intake of protein and carbohydrates through proper and adequate nutrition.
Guidelines to help gain weight the healthy way:
- Consume 5-6 healthy hearty meals per day. The body takes roughly 3 hours to completely digest food. Try to eat every 3 hours or so.
- After exercise, consume a high protein, high carbohydrate meal or a high quality protein shake. This also helps with decreasing recovery time.
- Stay hydrated! Consume 3-5 liters of water per day. Urine should be clear or lemonade color at the darkest.
- Maintain a proper weight lifting/resistance training program. These programs should promote growth and gains, not injury and improper biomechanics.
- Get enough rest and sleep. Recovery is just as important as exercise. The body needs to “reset” each day, so try to get 7-8 hours of sleep a night.
How to loose weight in adolescent male athletes
Some teenage males are considered overweight even when going through puberty. Some of this can be attributed to genetics and hormones. Just as in gaining weight, loosing weight can be done in a healthy way or in an un-healthy way. The un-healthy way is to starve the body of the essentials it needs to function (eating disorders). The healthy way is through proper diet and exercise.
Guidelines to help loose weight the healthy way:
- Eat breakfast! Don’t skip! Breakfast helps jump start the metabolism (burn calories)
- Eat 5-6 smaller meals through out the day. The body takes roughly 3 hours to completely digest food. Try to eat every 2 . 5 to 3 hours. This will cut down on un-healthy snacking.
- Eat a balance of protein, carbohydrates, and fat; understand what is being put into the body and what the body needs are for performance.
- Keep away from high fat foods and fast food (McDonalds, Wendy’s, Burger King, etc). If eating at a sandwich restaurant, be aware of the "add on's" that can contribute to an increase in calorie consumption.
- Begin or increase cardiovascular training regimen (running, biking, swimming, cross trainer) and have a proper weight training/resistance training program that meets the needs for performance while maintaining proper biomechanics and decreasing risk of injury.
- Stay hydrated! Consume 3-5 liters of water per day. Urine should be clear or lemonade color at the darkest.
- Get enough rest and sleep. Recovery is just as important exercise. The body needs to “reset” each day, so try to get 7-8 hours of sleep a night.
Nutritional Requirements for Female Youth & Adolescent Athletes
This information can be used as a guide to help ensure proper nutrition for female athletes to promote peak performance. There are factors that need to be considered for proper nutrition. These factors are: age, hormones, genetics, and activity level.
Nutritional requirements for youth (pre-pubescent, ages 7-12) female athletes
Most young, female athletes are going strong from the moment they wake up until the minute they fall asleep. With all this activity, these young athletes need to have fuel to function right. Not only are these young females very active in their sports and every day lives, their bodies are getting ready (or are already) for a major growth spurt and major hormone changes. These growth spurts and hormone changes put a huge demand for energy for the body. As a parent, you have to make sure that they are getting the proper nutrition to keep their bodies going strong during those very active days and sports.
Depending upon how active the female youth athlete is will have an impact on how much food, what types of foods, and how often she will need to eat to maintain peak performance. Depending on activity level, the youth female athlete should consume roughly 3,000 to 5,000 calories per day. Now, this calorie consumption will change with activity level as the intensity of the training varies from in-season training VS out- or post-season training. If the activity level is lower, the athlete should be on the lower end of the calorie consumption per day. If the activity level is higher, the athlete should be on the higher end of the calorie consumption per day.
The best way to ensure that the female youth athlete is getting enough calories during the day:
This however, is not always possible (snacks) because schools don’t always allow for snacking, which is very unfavorable to the youth athlete.
Some female youth athletes are considered overweight. At no point should a parent or coach put a young athlete on a diet. They should, however, watch what their youth athlete is putting into their bodies. Healthier eating habits should be encouraged such as low fat meals, cutting out high sugar items, and not eating fast food as much. Parents should also remember to lead by example. If your youth athlete sees you eat junk he will want to eat junk too.
With youth female athletes parents should also be aware of the social misconceptions of the “beauty” magazines. These magazines make a stereotype that a female should always be a size 0. Youth females should be made aware that these women in the “beauty” magazines are air brushed by computer graphics programs to make them look better. Young female athletes should be encouraged to have a healthy lifestyle and know that athletic females have athletic bodies. Healthy, athletic bodies have muscle, some fat, and are well hydrated. When parents encourage a healthy lifestyle, the female athlete is less likely to develop an eating disorder.
This information can be used as a guide to help ensure proper nutrition for female athletes to promote peak performance. There are factors that need to be considered for proper nutrition. These factors are: age, hormones, genetics, and activity level.
Nutritional requirements for youth (pre-pubescent, ages 7-12) female athletes
Most young, female athletes are going strong from the moment they wake up until the minute they fall asleep. With all this activity, these young athletes need to have fuel to function right. Not only are these young females very active in their sports and every day lives, their bodies are getting ready (or are already) for a major growth spurt and major hormone changes. These growth spurts and hormone changes put a huge demand for energy for the body. As a parent, you have to make sure that they are getting the proper nutrition to keep their bodies going strong during those very active days and sports.
Depending upon how active the female youth athlete is will have an impact on how much food, what types of foods, and how often she will need to eat to maintain peak performance. Depending on activity level, the youth female athlete should consume roughly 3,000 to 5,000 calories per day. Now, this calorie consumption will change with activity level as the intensity of the training varies from in-season training VS out- or post-season training. If the activity level is lower, the athlete should be on the lower end of the calorie consumption per day. If the activity level is higher, the athlete should be on the higher end of the calorie consumption per day.
The best way to ensure that the female youth athlete is getting enough calories during the day:
- Eat a full breakfast
- Have a mid morning snack
- Eat a full, but healthy lunch
- Have a mid afternoon snack
- Eat a meal after school
- Eat a full, but healthy dinner
This however, is not always possible (snacks) because schools don’t always allow for snacking, which is very unfavorable to the youth athlete.
Some female youth athletes are considered overweight. At no point should a parent or coach put a young athlete on a diet. They should, however, watch what their youth athlete is putting into their bodies. Healthier eating habits should be encouraged such as low fat meals, cutting out high sugar items, and not eating fast food as much. Parents should also remember to lead by example. If your youth athlete sees you eat junk he will want to eat junk too.
With youth female athletes parents should also be aware of the social misconceptions of the “beauty” magazines. These magazines make a stereotype that a female should always be a size 0. Youth females should be made aware that these women in the “beauty” magazines are air brushed by computer graphics programs to make them look better. Young female athletes should be encouraged to have a healthy lifestyle and know that athletic females have athletic bodies. Healthy, athletic bodies have muscle, some fat, and are well hydrated. When parents encourage a healthy lifestyle, the female athlete is less likely to develop an eating disorder.
Nutritional requirements for adolescent (pubescent, ages 10-19) female athletes
Females tend to go through puberty at a younger age than males, usually between the ages of 10 (5th grade) and 16 (10th grade). Puberty brings many changes to the body, and the body needs energy to make these changes happen. Most female athletes will have a major growth spurt during this time and can grow around 2 in-3 . 5 in per year. On top of their hormones going full speed ahead, female athletes will grow taller, begin menstruation, develop wider hips, and develop breasts during their adolescent life. Female athletes have to go through learning how to deal with a whole new body during their sports season. This growth and development requires a huge amount of energy, so making sure that the female athlete gets the best nutrition possible is essential.
Based on their activity level and sports, female athletes between 5th grade and 12th grade should be consuming roughly 3,000 calories to 6,000 calories per day. When the activity level is low, the amount of calories consumed should be on the lower end. When the activity level is high, the amount of calories consumed should be on the higher end.
The best way to ensure that the female adolescent athlete is getting enough calories during the day:
This however, is not always possible (snacks) because schools don’t always allow for snacking, which is very unfavorable to the adolescent athlete. So do the best you can to feed your body.
How to gain weight in adolescent female athletes
Some female athletes want to or need to gain weight for their sports. There are some factors that cause high metabolism (burn a lot of calories per day) that we can’t influence through exercise and nutrition. The two major factors that can’t be influenced are genetics and hormones from puberty.
There are two ways to gain weight: the healthy way and the un-healthy way. The un-healthy way is to eat whatever comes into sight regardless of the health value. The healthy way to increase weight and muscle size is through weight lifting/resistance exercises and increasing the intake of protein and carbohydrates.
Guidelines to help gain weight the healthy way:
How to loose weight in adolescent female athletes
Some teenage females are considered overweight even when going through puberty. Some of this can be attributed to genetics and hormones. Just as in gaining weight, loosing weight can be done in a healthy way or in an un-healthy way. The un-healthy way is to starve the body of the essentials it needs to function (eating disorders). The healthy way is through proper diet and exercise.
Guidelines to help loose weight the healthy way:
Females tend to go through puberty at a younger age than males, usually between the ages of 10 (5th grade) and 16 (10th grade). Puberty brings many changes to the body, and the body needs energy to make these changes happen. Most female athletes will have a major growth spurt during this time and can grow around 2 in-3 . 5 in per year. On top of their hormones going full speed ahead, female athletes will grow taller, begin menstruation, develop wider hips, and develop breasts during their adolescent life. Female athletes have to go through learning how to deal with a whole new body during their sports season. This growth and development requires a huge amount of energy, so making sure that the female athlete gets the best nutrition possible is essential.
Based on their activity level and sports, female athletes between 5th grade and 12th grade should be consuming roughly 3,000 calories to 6,000 calories per day. When the activity level is low, the amount of calories consumed should be on the lower end. When the activity level is high, the amount of calories consumed should be on the higher end.
The best way to ensure that the female adolescent athlete is getting enough calories during the day:
- Eat a full breakfast
- Have a mid morning snack
- Eat a full, but healthy lunch
- Have a mid afternoon snack
- Eat a meal after school
- Eat a full, but healthy dinner
This however, is not always possible (snacks) because schools don’t always allow for snacking, which is very unfavorable to the adolescent athlete. So do the best you can to feed your body.
How to gain weight in adolescent female athletes
Some female athletes want to or need to gain weight for their sports. There are some factors that cause high metabolism (burn a lot of calories per day) that we can’t influence through exercise and nutrition. The two major factors that can’t be influenced are genetics and hormones from puberty.
There are two ways to gain weight: the healthy way and the un-healthy way. The un-healthy way is to eat whatever comes into sight regardless of the health value. The healthy way to increase weight and muscle size is through weight lifting/resistance exercises and increasing the intake of protein and carbohydrates.
Guidelines to help gain weight the healthy way:
- Consume 5-6 healthy hearty meals per day. The body takes roughly 3 hours to completely digest food. Try to eat every 2 . 5 to 3 hours if possible. This can cut down on the urge to eat junk type foods.
- After exercise, consume a high protein, high carbohydrate meal or protein shake. These can also help decrease recovery time.
- Stay hydrated! Consume 3-5 liters of water per day. Your urine should be clear or lemonade color at the darkest.
- Maintain a proper weight lifting/resistance training program that will provide gains, growth, and proper biomechanics.
- Get enough rest and sleep. Recovery is just as important as exercise. The body needs to “reset” each day, so try to get 7-8 hours of sleep a night.
How to loose weight in adolescent female athletes
Some teenage females are considered overweight even when going through puberty. Some of this can be attributed to genetics and hormones. Just as in gaining weight, loosing weight can be done in a healthy way or in an un-healthy way. The un-healthy way is to starve the body of the essentials it needs to function (eating disorders). The healthy way is through proper diet and exercise.
Guidelines to help loose weight the healthy way:
- Eat breakfast! Don’t skip! Breakfast helps jump start the metabolism (burn calories)
- Eat 5-6 smaller meals through out the day. The body takes roughly 3 hours to completely digest food. Try to eat every 2 . 5 to 3 hours. This will cut down on un-healthy snacking.
- Eat a balance of protein and carbohydrate, and fat; understand what is being put into the body and what the body needs are for performance..
- Keep away from high fat foods and fast food (McDonalds, Wendy’s, Burger King, etc). If going to a fast food sandwich restaurant, be aware of all the "add on's" that can contribute to higher calorie consumption.
- Begin or increase cardiovascular training regimen (running, biking, swimming, cross trainer) and begin a proper weight training/resistance training program that promotes growth, gains, proper biomechanics, and reduces risk of injury.
- Stay hydrated! Consume 3-5 liters of water per day. Urine should be clear or lemonade color at the darkest.
- Get enough rest and sleep. Recovery is just as important exercise. The body needs to “reset” each day, so try to get 7-8 hours of sleep a night.