CRASH COURSE IN STUDENT-ATHLETE NUTRITION

“You will get out of, in performance, what you put into your body!”

-Coach O'Clary

CONTRIBUTING FACTORS TO POOR NUTRITION

• Aggressive marketing of unhealthy food on T.V.

• Fast-food consumption (over 10% of total energy in average American!)

• Pressure to optimize performance by meeting unrealistic/unhealthy body-weight and fat goals

• Established norms for weight in certain sports

• Poor nutritional habits of the family

EVERYDAY NUTRITION THOUGHTS/GOALS FOR OUR ATHLETES

• Balanced diet of carbohydrates, proteins, and some ‘good’ fats

• Increased water consumption prior to and throughout season

• Avoid skipping or missing meals during the day

• When snacking make healthy choices

• Just as rest is as important as exercise during training, it also applies to your overall health/nutritional well-being!

GENERAL GUIDELINES FOR ATHLETES DURING COMPETITION

• Before competition is not the only time to adhere to a good nutrition regimen!!

• Pre-competition/exercise meal is fine-tuning for carbohydrate and fluid levels and to ensure you feel comfortable and confident.

• Meal = 3-4 hours before competition/exercise

• Snack = about 1-2 hours before competition/exercise

FOODS SUITABLE TO EAT 3-4 HOURS BEFORE COMPETITION

• Baked potato

• Breakfast cereal with milk

• Pasta or rice with vegetables or lean meat

• Healthy sandwich

• Fruit with peanut butter or fruit salad

FOODS SUITABLE TO EAT 1-2 HOURS BEFORE COMPETITION

• Granola/sports bars

• Liquid meal supplement (protein shake)

• Fruit smoothie

• Fruit

• Breakfast cereals with milk

• Sports drinks

FOODS SUITABLE TO EAT LESS THAN 1 HOUR BEFORE COMPETITION

• Carbohydrate gel

• Sports drinks

• Granola/sports bars

EATING FOR RECOVERY/POST-EXERCISE REFUELING

• High-carb meal within 30 minutes

• Combine carbs AND proteins in your recovery meal (4:1 ratio)

• Aim for between 50-150g of carbs

COMMON QUESTIONS

• What if I can’t find suitable foods immediately after exercise/competition?

1. Bring suitable foods/drinks to the venue/meet such as sandwiches, sports bars, sports drinks, liquid meal supplements, granola, and/or fruit.

2. Choose foods that are easily portable and can travel to other post-event activities.

• I always eat junk at meets and on the road to and from meets. What should I pack for snacks?

Bagels/crackers

Peanut butter/nuts

Granola/granola bars

Fruit/dried fruit/canned fruit

Veggies

Sports bars

Sports drinks

Yogurt

• How can I eat healthy at fast food restaurants?

1. Avoid FRIED foods – select grilled or broiled foods

2. Ask for extra veggies on sandwiches

3. ANYTHING but soda!

4. Have a salad with low-fat dressing instead of fries

5. Ask for veggies on pizza and go for chicken instead of pepperoni or sausage