Sports Nutrition

Research indicates that an athlete's performance is strongly influenced by nutrition. An athlete's most common nutrition-related problems are those of satisfying needs for water and energy occasioned by the increased activity of athletics. Nutritional conditioning is a continuous endeavor, and the athlete must maintain an adequate nutritional regimen during the entire training and competition season. "You are what you eat". Great athletes can become average ones if their food intake does not support their training program.

Sports Calories

Sports calories are defined as energy demanded by the training process. The sports calorie requirement should be met by a diet consisting of approximately 15%-20% protein, 20%-30% fat, and 50%-70% carbohydrate. Energy requirements cannot be generalized, and their diets should be adjusted both to the energy requirements of their sport and to other factors that influence energy expenditure: age, sex, body weight, size, and body composition and configuration. Intensity, frequency and duration of activity are also important.

Calorie Guidelines:
A significant proportion of the calories should be consumed prior to the initiation of the sports activity. This ensures that all tissue needs are met during training. A minimum of three meals a day should be encouraged, five to six small meals is ideal. The consumption of the majority of the days calories at dinner after concluding exercise tends to promote lipid synthesis and lead to accumulation of unwanted fat. The quantity of calories consumed must be adjusted according to the energy expenditure of the activity. The goal is to achieve and maintain optimal body weight for a particular sport. Excess weight reduces mechanical efficiency and adds to the workload.

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The Building Blocks of Good Nutrition

Swimming can do great things for your health, but bad eating habits (consuming too much fat, salt and sugar) will practically undo any good that your exercise program is doing. What's worse, a diet deficient in necessary nutrients will leave you weak, listless and in no shape to exercise.

Carbohydrates
Carbohydrates are the most important food for athletes because they provide fuel for working muscles. Fifty to seventy percent of your daily caloric intake should come from carbohydrates - mostly those of the complex variety, such as pasta, potatoes, rice, beans, fresh vegetables and fruits.

Power for Proteins
Since the body must make a greater effort to transform protein into fuel, it is a less efficient source of energy. Protein contributes one to two percent of the total energy needed during normal exercise. Proteins should be primarily white type meats.

Face the Fats
As an athlete, should you be concerned about fats? The answer is yes. Being active may keep off the extra pounds, but in itself it cannot reverse the damage done to cardiovascular health by a diet high in saturated fats. This does not mean that fats should be eliminated from your diet, just that moderation is the key. Fat intake should be limited to 20%-30% of your daily caloric intake. Saturated fats or "bad fats" boost blood cholesterol, causing severe long-term health problems. These include animal fats, such as butter, lard, cream, fatty meats, hydrogenated vegetable oils and tropical oils (coconut and palm oil). Two thirds of your total fat grams should come from monounsaturated fats (canola or olive oil) and one third from polyunsaturates (peanut, safflower, corn or sunflower oils).

Major Foods to Avoid:
Large quantities of red meats (8-10 oz. occasionally is okay), whole milk, yellow cheese, dairy products, simple sugars, white bread, avocados, fried foods, foods high in salt.

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Fluid Replacement

Water:
The essential ingredient in any fluid replacement drink is water. The human body consists of seventy percent water. When you do not take in enough water, you are depriving your body of its most important component. Maintaining water balance not only prevents dehydration and limits muscle soreness, but also helps metabolize body fat, which means you will be leaner. Fluid retention will not be a problem if you drink plenty of water, your gastrointestinal tract will function more smoothly, as will the joints of your body. You should consume 4-6 glasses of water per day.

Athletic Drinks:
When we exercise, we use up more than body fluids. Exercise is primarily fueled by a form of sugar, glycogen, which is stored in muscle tissue. A hard workout or practice depletes these glycogen stores, so some sports drinks add carbohydrates. You can absorb the water quickly and get a substantial energizing glycogen-repletion effect from the drink.

Fruit Juices:
Fruit juices are probably the most effective liquids for replenishing carbohydrates and minerals after exercise. Be aware of high calorie content.

Soft Drinks:
Carbonated drinks increase the acidity in your stomach, which can lead to nausea during hot weather. The high amount of sugar in regular soft drinks also delays the emptying time of fluids in the stomach, resulting in cramps and other heat related illnesses.

Coffee and Tea:
Caffeine is a stimulant, which is on the list of banned substances in international athletic competitions. Caffeine can act as a diuretic and dehydrate your body fluids during practice.

Electrolyte Replacement:
Electrolyte loss replacement during exercise is not significant. After a workout, you are actually in electrolyte overload because the body loses water faster than it loses electrolytes. These can be replaced very easily with food.

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PRE-MEET MEALS

Two days prior to your meet, your diet should be high in carbohydrates. The morning of the meet should be light. Take a lot of snacks to the pool with you, such as sandwiches, fruit, soup, juices, which can be good between races. All snacks should be high in carbohydrates and low in protein and fat. AVOID SALT AND JUNK FOOD LIKE THE PLAGUE. Make sure that you drink water every hour on the hour at meets. If you are at a trials and finals meet, try to eat the main meal between trials and finals. So, a light snack for breakfast, main meal 2-3 hours prior to finals, and then a snack again at night after finals. If you know that the meet is going to run late (at night), have a sandwich available, as well as a snack. Sleep is critical, and the best hours fall between 9-7 for most swimmers.

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TIPS

Always eat balanced meals that contain all four food groups.
Try not to eat a major meal after 8:00 p.m.
As much as possible put fresh, or steamed vegetables on your plates.
If you practice right after school, make sure that you have a nutritious lunch.
If you practice in the early evening, it would be better to have your main meal right after school and have just a light snack when you get home at night.

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SMART MENU CHOICES FOR QUICK MEALS DURING MEETS

Meals Calories Protein Carbohydrates Fat Approx. Cost

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Breakfast
McDonald'sTM
English Muffin (2) 747 17% 56% 25% $2.70
Strawberry Jam (1 packet)
Scrambled egg (1)
Orange juice (6 oz.)
2% or skim milk (1 carton)

OR

Hot cakes 650 11% 66% 25% $2.51
1/2 packet syrup
Orange juice (6 oz)
2% or skim milk (1 carton)
Still hungry - eat a plain
English muffin (1)

Family Style Restaurants
Buttermilk pancakes 5" (3) 761 12% 67% 20% $4.10
Butter (1 pat)
Egg (1)
Syrup (3 Tablespoons)
These meals usually come with
two eggs; order one instead.

OR

Cold Cereal with 2% or skim 668 15% 58% 25% $3.75
milk
Egg (1)
English Muffin
Butter (1)
Jelly (1 packet)
Orange juice (6 oz.)

Lunch/Dinner
McDonaldsTM
Chicken sandwich with 677 23% 51% 25% $4.00
barbecue sauce
Side salad
1/2 packet low-calorie vinegar
and oil dressing
Orange juice (6 oz.)
2% or skim milk (1 carton)

Wendy'sTM
Chicken breast sandwich on 719 22% 53% 25% $3.70
multigrain bun
Baked potato
Sour cream (1 packet)
2% or skim milk

OR
Chili (8 oz.) 1,016 16% 57% 25% $5.00
Baked potato, plain
FrostyTM (small)
Side salad
3/4 cup lettuce
3/4 cup vegetables
1/4 cup cottage cheese

Arby'sTM
Jr. Roast Beef on multigrain bun 695 22% 51% 27% $3.50
with lettuce and tomato (no
mayo or horseradish)
Side salad
2% or skim milk

OR

Regular roast beef or ham and 970 20% 52% 30% $4.50
cheese sandwich
Side salad
Vanilla milkshake
Side salad
1/2 cup lettuce
1 cup fresh vegetables
1/2 cup garbonzo beans
1/4 cup cottage cheese
2 Tbls. low-calorie dressing

Taco BellTM
Tostadas (2) 1,040 18% 56% 27% $3.25
Bean burrito (2)
Plain tortilla (1)
2% or skim milk

OR

Tostada (1) 1,105 18% 55% 28% $3.00
Bean burritos (2)
Plain tortilla (1)

OR

Tostadas (3) 785 19% 53% 28% $3.00
Plain tortilla (1)
2% or skim milk
Tortilla shell (soft, if possible)

Pizza HutTM
Spaghetti with meat sauce 1,023 19% 61% 20% $4.00
Breadsticks
2% or skim milk

OR

1/2 medium onion, green 1,126 20% 55% 25% $5.50
pepper and cheese pizza (thin
crust)
Breadsticks (2)
2% or skim milk

Family style restaurant
Baked fish 1,100 25% 51% 23% $6.80
Baked potato with 1 tsp. sour
cream
1 muffin
Salad bar ( 1 cup lettuce)
2% or skim milk
Sherbet (1/2 cup)

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