Avoid caffeine-containing drinks and foods.Some suggestions are: 1 cup low fat chocolate milk and 2 squares graham crackers, or 1 piece light string cheese and 2 cups grapes, or 1 cup nonfat flavored yogurt. About 45 minutes to an hour before a workout or event, eat a snack that contains thirty to forty grams of carbohydrate, about ten grams of protein and small amounts of fat. Consume moderate amounts of protein as it takes longer to digest than starches and may increase urine production that can lead to dehydration.A meal high in fat will empty slowly from your stomach and may make you feel nauseous. Eat complex carbohydrates (such as pasta and rice) that are easy to digest and help steady blood sugar levels.This allows enough time for foods to digest. Eat a meal at least three hours prior to an event. Good sources of vitamins A, C and E include dairy products, vegetables, fruits and vegetable oils (vitamin E). Vitamins A, C and E: These vitamins protect cell membranes from oxidative damage from the increase in oxygen consumption. B vitamins are found in meat, whole grains, vegetables, dairy products and fortified foods. Vitamin D is found in most dairy products and is made by the skin when exposed to sunlight.ī Vitamins: These vitamins are involved in energy production during exercise. Vitamin D: Vitamin D is needed for calcium absorption. Good sources of zinc include meat, whole grains and fortified foods. Zinc: Zinc is important both for muscle tissue growth and repair and energy production. Good sources of calcium are low fat dairy products, calcium-fortified orange juice and those soy milks which are fortified. Good sources of iron include meat and fortified breads and cereals.Ĭalcium: Calcium builds strong bones and helps muscles contract. This is especially important for athletes. Iron: Iron has an essential role in the body because it delivers oxygen to cells. It is important to choose healthy fats that come from vegetable oils, nuts, and fish over saturated fats found in meats, full-fat dairy products, fried foods, and solid shortenings. A good diet for athletes consists of twenty to thirty-five percent of total calories from fat. Dietary fat is also important for the absorption of fat soluble vitamins A, D, E and K. Fatįat is the primary fuel source used during aerobic activity. Good sources of carbohydrates are pasta, rice, fruit, vegetables, whole grain breads, and cereals. This is important for short bursts of energy required in football, baseball, volleyball and many track and field events. Glycogen is converted to energy quickly without the need of oxygen. Carbohydrates are stored in the muscles and liver as glycogen. This translates to 2.3 to 5 grams of carbohydrates per pound of body weight. Fifty to seventy percent of calories should come from carbohydrates for athletes. CarbohydratesĬarbohydrates are the main source of fuel for working muscles. Good sources of protein are low fat dairy foods, lean meats and fish, soy products and mixtures of grain. A diet too high in protein makes the kidneys work harder than they need to and won’t improve athletic performance. Normally athletes get enough protein in their regular diet and don’t need supplements. This means that endurance and strength training athletes should get 0.5 to 0.9 grams of protein per pound of body weight or 75 to 135 grams per day for a 150 pound athlete. About twelve to twenty percent of total calories should come from protein. Even though muscle is twenty percent protein, it doesn’t mean that eating a lot of protein will give you more muscle mass. Protein is important to an athlete’s diet for the growth and repair of body tissue, including muscle.
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