Eating for Athletes

Karen LaFace, MDCindy Milner, RDN, CSSD

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Big Picture• Food is fuel• WHAT should you eat? • WHEN should you eat?• Normal eating: what is it?• What does not work?

Eating well as an athlete requires

• Eating often (4 or 5 times a day)• Breakfast!!! • Choosing whole foods• Planning ahead• Packing food• Don’t underfuel• Avoid empty calories

But I don’t have time!

• Yes, you do• It doesn’t get easier!• Establish healthy routines for life• Plan ahead

Sugar, sugar, everywhere!

Fructose and HFCS

• Highly concentrated sweet compounds• Found in nature (fruit), but packaged with

water and fiber by Mother Nature• Added to many foods (almost everything

packaged)• Does not cause fullness, linked to metabolic

syndrome (obesity, high blood sugar, high fats in blood, diabetes)

Fruit is ok fructose because it comes in small amounts with fiber• But in packaged foods it is concentrated and

hidden: Sucrose, Fructose, High fructose corn syrup

• EAT WHOLE FOODS!!!

Supplements

• First and foremost:– Maximize nutrition; Appropriate training; Allow

for recovery (rest and sleep!)

• Some supplements may be helpful for performance improvement BUT:– Seek guidance from healthcare provider or sports

nutritionist, discuss with coach and parents– May contain contaminants (mercury, lead,

caffeine, ephedra, steroids)

Take away points

• Healthy relationship with food• Try to eat real food (whole foods)• Eat often• Don’t underfuel• Plan ahead• Avoid too much sugar/fructose

Food is Fuel

• Cars need gas for energy• You need food for energy• Athletes need carbs

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Athlete ScenarioThe day of a baseball game, I often feel nervous and sometimes skip lunch, only to feel hungry later.

What foods can I eat and when should I eat to have enough energy to play well?

Pre-exercise Foods & Fluids3–4 Hours Before Exercise

• Peanut butter & honey on toast + instant breakfast drink• Fruit and yogurt smoothie + low-fat granola• Oatmeal with brown sugar and almonds + skim milk + banana• Low-fat cottage cheese + apple butter + crackers + fresh

grapes• Lean hamburger on bun with lettuce & tomato + side salad +

yogurt-fruit parfait• Turkey and Swiss sandwich + fruit + water• Low-fat tuna melt sandwich + fruit cup + fat-free, low sugar

yogurt

What to Avoid?• High Fat• High Fiber• “Too Large” portions

Pre-exercise Foods & Fluids30–60 Minutes Before Exercise

• Piece of fruit or jam sandwich• ½ bagel, handful of animal crackers• Water

Pre-Exercise Eating – Take Home Points

• Don’t experiment with foods and drinks on competition days

• Don’t skip meals on practice or competition days

• Avoid slow-digesting fat and LOTS of fiber pre-exercise

Athlete ScenarioI usually feel good and perform well during the first half of practice but I struggle to keep up during the later part of practice.

What can I eat and drink to feel good throughout the entire practice?

Hydration - During Exercise

• In general, for exercise shorter than 60 minutes – water is appropriate

• Strenuous, continuous exercise >60 minutes, eat/drink carb source such as small piece of fruit, sports drink, few pretzels, gels,

• Sports drinks for endurance

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What about sports drinks, gels, etc?

• Not necessary for exercise <1 hour• For prolonged, strenuous, continuous exercise

they can provide quick carbohydrate readily accessible to your body (long soccer game or tennis match, long runs)

• Do not use to rehydrate when water is sufficient

• Lots of sugar: fructose without fiber

Athlete Scenario:

The day after a hard track practice, my legs feel heavy, I feel sluggish, and I’m often sore.

How can nutrition help me recover?

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The Goals of Recovery Nutrition

• Restore fluid and electrolytes (sodium and potassium) lost in sweat

• Replace muscle fuel (carbohydrate) used during practice

• Provide protein to help repair damaged muscle tissue and make new muscle tissue

Recovery Nutrition - Timing

• Begin nutritional recovery within 15-60 minutes following practice or competition

Recovery Fluids and Snacks

• Low-fat milk• Graham crackers with peanut butter + low-fat

milk + banana• Yogurt and fruit• ½ turkey sandwich + handful of raisins• Bars in a pinch, but whole foods are best

Recovery Meal Ideas

• Whole wheat pita sandwich with turkey and veggies + pretzels + low-fat milk

• Rice bowl with beans, cheese, salsa, avocado + whole grain tortilla chips or whole wheat tortilla

• Stir fry with lean steak, broccoli, bell peppers, carrots + brown rice

Quick Recovery Meal or Snack Ideas

• Sandwich (peanut butter, turkey, tuna, etc.) & fruit & pretzels

• Cottage cheese, English muffin, apple• Wrap with non-fat refried beans, cheese and

salsa & applesauce• Canned chili on baked potato & broccoli

spears (cooked from frozen)• Yogurt and granola bar and banana

To Lose Weight

• Focus on health and performance, not weight• Best done in the off-season• Better to learn how to eat a generally healthy

diet than to diet • Thinnest athlete not necessarily the

strongest or fastest athlete• Adequate sleep

Breakfast!• The most important meal of the day• 2 lunches• Dinner• Eat often (about every 4 hours)

To Gain Weight

• Timing – eat regularly during the day• High-calorie, energy dense foods – i.e. nuts,

dried fruits, granola• Liquid calories – i.e. smoothies, 1% milk, low-

fat chocolate milk, Muscle Milk, Ensure, Boost• More protein doesn’t mean more muscle• Get enough sleep

Resource

Eat Well! Be Well! Play Well!