Eating For Sports
 
When racing through a busy day packed with classes, clubs and sports practices, paying attention to what you eat – and when – can be a challenge. But what you eat off the field has everything to do with how well you perform on it. There is a connection between sports nutrition and performance. We’ve heard the stories of Michael Phelps eating 12,000 calories a day while training for the Olympics, but for the average athlete good nutrition is about giving at least some thought to what you’re putting into your body, not just on “game day” but all the time in between. That means adequate carbs, protein, fat, vitamins, minerals and fluids. Let’s take a look at the role each plays to help you stay on top of your game.
 
Carbohydrates are Key
 
Carbohydrates, or “carbs,” are the main source of fuel for your muscles, organs and brain. It’s the easiest food for your body to break down into glucose, or “blood sugar,” which basically functions as gasoline for your body. Some of the body’s glucose circulates in the blood, fueling your muscles and organs on an ongoing basis. The rest is stored in your liver and muscles as glycogen – envision little “sugar cubes” that are broken down and released into your blood as needed, particularly during activities requiring short bursts of energy, like sprinting, weightlifting or running uphill. The best carbs also contain other good nutrients that will support your sport: bread, cereal, rice, pasta, potatoes, crackers, fruits, vegetables, milk and yogurt. Examples of grab-and-go carbs are cereal bars, sports bars, and sports beverages like Gatorade.
 
Power Up:

Restricting carbohydrates makes teen athletes feel tired and worn out, which can affect performance.

Fats for Fuel

Fat is an important fuel source for longer-lasting aerobic activities, like cross-country running and cycling. Junky fast food fats will weigh you down for an event, so opt for heart-healthy fats, like olive or canola oil, nuts, seeds, peanut butter, and avocado (guacamole!) instead.

Protein for Power

You know that wasted feeling in your muscles after a hard workout? Part of what you’re feeling are microscopic injuries to muscle fibers that need repair. Protein provides the “building blocks” needed to mend those muscles. It also acts as a raw material to build and strengthen muscles, and is often packaged along with iron and other vitamins and minerals needed to produce energy. Best choices? Chicken (not fried!), lean meat, seafood, beans, nuts/seeds, 1 percent or nonfat milk and yogurt, eggs and cheese.

Water Reigns Supreme

Nothing will stop you short during a sport faster than dehydration. Water keeps your body cool so you can keep going, particularly when competing in the heat. Dehydration is not just dangerous, but potentially deadly in severe cases. Water is adequate for activities lasting 60-90 minutes. After that a carb and electrolyte sports drink provides the best fuel to keep you energized.

Vitamins and Minerals

Vitamins and minerals act as catalysts in energy generation, and contribute to functions needed for strong performance. Ideally you’d get these important nutrients from eating a variety of foods. Taking a basic multivitamin with minerals isn’t a bad idea, but skip the ramped-up sports supplements. They won’t give you the edge or make up for a lousy diet, and can be potentially harmful. 

So how do you pull this together into a good sports nutrition plan? 

  • Every day: Start with a carb-containing breakfast, like cereal with milk, eggs and toast, or a fruit smoothie. Then be consistent with eating lunch, a pre-workout snack – maybe a cereal bar or yogurt – and dinner with ample carbs to restock your blood glucose and glycogen stores. Include protein with meals and go out of your way to eat fruits and vegetables – they provide nutrients critical for good performance.

 

  • Event day: Eat a carb-containing meal or snack 2-3 hours before the event, and drink 16 ounces of fluid. One hour before an event grab a fruit, cereal bar or granola bar to top off your blood sugar (avoid sweets – they don’t provide a lasting source of carbs). Drink another 8 ounces of fluids 10-20 minutes prior to activity and at least 4-8 ounces of fluids every 15 minutes during activity. For long events drink carb-containing sports beverages to keep muscles fueled.

 

  • Post-event: It’s important to replete those muscles with carbs and protein, and load up on fluid. Drink at least 8 ounces of fluid within 30 minutes of finishing activity. Every pound of body weight lost during a tough workout corresponds to about 2 cups of fluid loss, so weighing yourself before and after exercise will help you figure out how much fluid you should be replacing. Down 2 pounds? Drink 4 cups of water.