nutrition
    GUIDE
     FUELING FOR  
     PERFORMANCE
                                          1 
                                                                                                                    THE PURPOSE OF THIS BOOK 
                                                                                                        This nutrition guide provides general guidelines to help optimize dietary intake for 
                                                                                                        sports competitors. Fueling requirements can vary depending upon an individual’s 
                                         contents                                                       energy expenditure, metabolism, state of health, sport, etc. 
                                                                                                        Now more than ever, athletes need accurate sports nutrition information. Optimal 
                       Carbohydrates – The Master Fuel                                                  nutrition is an integral part of peak performance while an inadequate diet and lack 
                                                              page  2                                   of fuel can limit an athlete’s potential for maximum performance. Unfortunately, 
                                                                                                        there is a lot of misinformation available regarding a proper diet for athletes. 
                       Protein’s Role as a Team Player
                                                              page  12                                  In the quest for success, many athletes will try any dietary regimen or nutritional 
                       Building Body Mass                     page  15                                  supplementation promising a new level of physical performance. However, an 
                                                                                                        evaluation and modification of current dietary intake can typically be employed to 
                       Fat as Fuel                            page  16                                  help maximize peak performance.
                                                                                                        The human body must be supplied with energy to perform its many complex 
                       Gut Health                             page  17                                  functions. As an athlete’s training and competition level increases, the body’s 
                                                                                                        energy demands also increase. Several energy systems in the body can provide 
                       Vitamins and Minerals                  page  18                                  athletes with fuel as long as they are consuming the proper foods. One energy 
                                                                                                        system relies totally on carbohydrates while another uses carbohydrates as well as 
                       Supplements and Your Health            page  21                                  fats. When an athlete works near or at maximal intensities, carbohydrates are the 
                                                                                                        prime fuel the body can use. During prolonged exercise, such as cycling, triathlons, 
                       Fluids and Hydration                   page  24                                  and long-distance swimming, the amount of fats and carbohydrates used may rise 
                                                                                                        and fall depending upon:
                       Bottom Line                            page  28                                     F  Duration and intensity of the exercise
                                                                                                           F  An individual’s fitness level 
                                                                                                           F  Food and drink consumed prior to and during the exercise
    B                                                                                                                                                                                     1 
                                                             Carbohydrates – The Master Fuel
                       A diet rich in carbohydrates can support optimal performance of both endurance                                                                                                                                                                                                         DETERMINING GRAMS OF CARBOHYDRATE FOR ATHLETES’ NEEDS
                                                                                                                                                                                                                                                                              Table 1: 
                       and intermittent high intensity activity through fueling and refueling internal                                                                                                                                                                     The following example shows how to calculate the recommended grams of carbohydrate 
                       carbohydrate stores, or glycogen, found in the muscles and liver. It is well                                                                                                                                                                        needed per pound of body weight.
                       documented that during times of intense training or competition, such as during                                                                                                                                                                          Weight in Kilograms                                      Carbohydrates in Grams                                   Daily Carbohydrate Intake
                       tournaments or with two-a-day practices, replenishing muscle glycogen is                                                                                                                                                                                         68 (150 lbs.)                           x                             4                            =                     272 grams
                       essential to maintaining a high level of performance. Consuming carbohydrates                                                                                                                                                                       Now calculate your own needs. Remember to divide your body weight in pounds by 
                       during workouts lasting more than one hour can also benefit performance                                                                                                                                                                             2.2 to get your weight in kilograms. Then multiply your body weight by a number of 
                       and delay onset of fatigue. Studies have shown that athletes who participate                                                                                                                                                                        carbohydrate grams (from the 3-12 range) based on the time and intensity of the training. 
                       in intermittent sports, such as basketball and soccer, should also focus on                                                                                                                                                                         For example, an hour per day of moderate intensity exercise may warrant using 5 grams. 
                       consuming more carbohydrates during training and competition. This is not                                                                                                                                                                                Weight in Kilograms                                      Carbohydrates in Grams                                   Daily Carbohydrate Intake
                       surprising since it is well-known that carbohydrates, when compared to protein                                                                                                                                                                                                                           x                                                          =                                
                       and dietary fat, are the most efficiently broken down and metabolized form of 
                       energy for the body.                                                                                                                                                                                                                                       Carbohydrate Intake Before, During, and After Exercise
                                                        Recommended Intake of Carbohydrates                                                                                                                                                                                Before Exercise: The pre-exercise or pre-training meal serves two purposes:
                       Depending upon the training routine, athletes should consume anywhere from                                                                                                                                                                                 F  It keeps the athlete from feeling hungry before and during exercise.
                       3-12 grams of carbohydrates per kilogram of bodyweight throughout the day. This 
                       percentage is only a guideline for estimating carbohydrate needs. Depending                                                                                                                                                                                F  It maintains optimal levels of energy for the exercising muscles.
                       upon the length and type of training sessions, an athlete’s carbohydrate intake 
                       should adjust, with longer times and more intense trainings reflecting the higher                                                                                                                                                                   Consuming a small, well-tolerated carbohydrate rich snack like a granola bar, 
                       number of grams needed. See Table 1 to calculate grams of carbohydrates                                                                                                                                                                             pretzels, or dried fruit within about 30 minutes of activity can help top off 
                       needed.                                                                                                                                                                                                                                             carbohydrate stores to enter training or competition with optimal muscle glycogen. 
                                                   AS EARLY AS THE 1930S, SCIENTISTS OBSERVED 
                                 THAT ENDURANCE EXERCISE COULD BE IMPROVED 
                                                   BY INCREASING CARBOHYDRATES IN THE DIET.
                                                                                                                                                                                            — FYI (focus on your intake) —
          2                                                                                                                                                                                                                                                                                                                                                                                                                                                                                 3 
              Because the pre-event meal plays a key role in optimizing glycogen stores, managing                                                                                   SUGGESTED MEALS FOR PRE-EVENT EATING (continued)
              satiety entering the activity, and minimizing any gastrointestinal upset from foods, it 
              is important to be strategic about types and amounts of foods in this meal.                                                                                   2-3 hours before                     Serving size                  Grams of carbohydrates
              The following are guidelines for the pre-event meal:                                                                                                    Cereal (whole grain)/                      cereal: 1 cup                        cereal: 47 g 
                                                                                                                                                                        low-fat milk (1%)                        milk: 1/2 cup                          milk: 6 g
                  F    The meal should be eaten 3-4 hours before an event.                                                                                             Bagel (whole grain)                          1 bagel                           bagel: 47 g 
                  F     It should provide 3-4 grams of carbohydrate per kilogram of body weight.                                                                       with peanut butter                   peanut butter: 2 tbsp                 peanut butter: 8 g
                  F     To avoid stomach upset, the carbohydrate content of meals should be                                                                              Fruit smoothie                             12 fl oz                              47 g
                           reduced the closer the meals are to the event (1-2 grams per kilogram 1-2                                                                 Fruit and nut food bar                          1 bar                                43 g
                           hours before the event).                                                                                                                    Oatmeal (instant)/                     oatmeal: 1/2 cup                       oatmeal: 13 g 
                                                                                                                                                                        low-fat milk (1%)                         milk: 1 cup                          milk: 12 g
                  F     Include a small to moderate portion of lean protein. Protein takes longer to                                                            Flavored Greek yogurt (nonfat)                       1 cup                                27 g
                           be digested, which increases satiety after eating. It also supports energy                                                                   Pancakes/waffles                         2 pancakes                               20 g         
                           regulation, as protein can slow absorption of carbohydrates for a more                                                                                                               (5” diameter)
                           steady energy release from a meal.
                  F     If competing in hot/humid climates, or if an athlete is a salty sweater, be 
                           sure food is well seasoned with salt and/or include a beverage containing 
                           sodium, like a sports drink.
                  F     Avoid high fiber and high fat foods and preparations. Too much of these 
                           foods can lead to gastrointestinal upset during an event or training.
                                                                                                                                                                      4 or more hours before                     Serving size                   Grams of carbohydrates
              [For example, four hours before the event, it is suggested that the athlete consume 1.5 grams of carbohydrates 
              per pound of body weight, whereas one hour before the competition, the athlete would consume 0.5 grams of                                             Spaghetti with meat sauce                      2-3 cups                             75-100 g
              carbohydrates per pound of body weight.]                                                                                                                          Pasta/                            pasta: 1 cup                         pasta: 40 g 
                                                                                                                                                                              Chicken/                           chicken: 4 oz                        chicken: 0 g 
                                                                                                                                                                             Vegetables                        vegetables: 1 cup                     vegetables: 6 g
               Table 2:                                                                                                                                             Salmon, halibut, or shrimp/                  chicken: 3 oz                        chicken: 0 g 
                                    SUGGESTED MEALS FOR PRE-EVENT EATING
              Use these meal and snack ideas to fuel appropriately with carbohydrates based on the                                                                               rice/                             rice: 6 oz                           rice: 44 g 
              time between eating and the event.                                                                                                                            fruit (grapes)                        fruit: 1 cup                          fruit: 25 g
                                 1 hour or less                   Serving size                Grams of carbohydrates                                                          Snack bar                               1 bar                           bar: 25-45 g 
                                                                                                                                                                      (oatmeal raisin walnut)/ 
                   Fresh fruit (chopped apple)                       1 cup                                19 g                                                              sports drink*                         drink: 8 oz                          drink: 14 g  
                          Dried mango                                3 oz                                 28 g                                                  Ready-to-drink high protein shake                   12 fl oz                               40 g
                              Raisins                         small box (2.5 oz)                          34 g                                                            Turkey sandwich                   turkey: 3 oz. or slices                    turkey: 0 g     
                                                                                                                                                                made with deli turkey, whole wheat               mayo: 1 tbsp                           mayo: 0 g 
                             Banana                                  7 oz                                 31 g                                                    bread, light mayo, tomato, and                bread: 2 slices                        bread: 30 g 
                           Granola bar                            2 bar pack                              29 g                                                   lettuce, baby carrots on the side                 7 carrots                           carrots: 3 g   
                             Pretzels                             20 pieces                               22 g                                                             Tuna sandwich                      tuna: 2 oz drained                        tuna: 0 g 
                                                                                                                                                                   (2 slices whole wheat bread)/                bread: 2 slices                        bread: 30 g 
                            Fig bar (2)                               1 oz                                20 g                                                              nonfat mayo                          mayo: 1 tbsp                           mayo: 0 g 
                           Applesauce                                4 oz                                 14 g                                                         Fruit and nut trail mix                      1/3 cup                                20 g
                          Sports drink*                              8 oz                                 14 g
                               Toast                                 1 slice                              14 g
                             Crackers                             5 crackers                              10 g                                                     *Remember that sports drinks are beverages that contain electrolytes and carbohydrates, not caffeine and other 
                                                                                                                                                                       stimulants. For more information on sports drinks and hydration, read the Fluids and Hydration section.
      4                                                                                                                                                                                                                                                                                  5