Sports Nutrition 101: Back to the Basics

By: Gina Barusevicius, stage for good performance by glycogen resynthesis (replacing MA, RD, LDN consuming the right amount of food energy stores in the muscles) is and fluid at the right time. the consumption of carbohydrates Sports Dietitian for immediately after exercise. This is The Center for Sports DURING EXERCISE: especially important if your athlete Medicine is involved in tournament play or 1. The intensity of exercise, the will be competing the following Nemours/Alfred I. duPont Hospital for amount of gastrointestinal distress day. Children and the effects of heat and humidity are some of the reasons that 2. Consumption of a small amount Proper nutrition for active kids proper food and fluid intake may of protein is also beneficial to help and athletes should be part of the fall short. Recommendations for rebuild the muscles after training or foundation of a well planned, sports food and fluid consumption during competition. A good example is a performance program. Without training or competition depend peanut butter and jelly sandwich or proper fuel, the athlete will not on the sport. It is important to low fat chocolate milk and a small achieve their potential and may even remember that hydration should bag of cereal, nuts or dried fruit. be at risk for injury. It is important to start at the beginning of each day, remember that there is a correlation from the moment the athlete arises 3. Weighing the athlete before and between the amount of training and from sleep. Water is always a good after exercise can help estimate practice that an athlete can sustain choice. the amount of fluid that was lost and the proper intake of healthy during exercise and determine how nutrient dense foods and fluids. 2. For athletes who engage in much needs to be replaced. Along prolonged exercise in the heat, with weight, monitoring urine color Here are some guidelines for the carbohydrate, fluid, and electrolyte is a simple way to evaluate current athlete: intake is absolutely critical for hydration status. For every pound performance and health. Many that is loss, 16 - 24 ounces of fluid PRE-EXERCISE sports drinks provide these should be consumed. elements. 1. Three to four hours prior The youth / high school athlete to exercise, athletes should 3. Guidelines for fluid replacement needs support in the form of proper consume meals that are high in during exercise include the nutrition, hydration, and rest in order carbohydrate, moderate in protein, consumption of 8 to 12 ounces at to keep performing at a high level. low in fat, and adequate in fluids. 15 to 20 minute intervals beginning Sports nutrition should be considered This type of meal will provide with the onset of exercise. the athlete’s most important internal energy, prevent dehydration, and resource; if an athlete doesn’t have delay fatigue. An example is 4. During prolonged exercise, enough fuel or fluid, he or she will oatmeal with milk, almonds and most athletes consume a beverage not function at peak capacity. An fruit or pasta with grilled chicken. containing 6 to 8% carbohydrate. athletes’ nutrition is critical: it This type of beverage helps the promotes optimal daily energy 2. For the hour prior to exercise, athlete replace energy that is levels, optimal daily post-exercise the focus is carbohydrate and lost and minimize any effects of recovery, and enhanced athletic fluid intake. The amount of food dehydration. gains (i.e. strength, speed, stamina, consumed is determined by the endurance). Proper nutrition can amount of time prior to exercise. POST EXERCISE: provide the competitive edge in Smaller meals are eaten closer achieving greater success in athletic to an athlete’s starting time and 1. Within the first 30 to 45 minutes experiences. larger meals are eaten when there after exercise, carbohydrates is ample time for the meal to be should be consumed. One of the Happy Training! digested. The athlete can set the most important factors in muscle 2