FUELING  THE  TRACK  ATHLETE  FOR  OPTIMAL  HEALTH  AND  PERFORMANCE    

ROMY  NATHAN,  MPH,  RD  

www.romynathan.com

Food is Fuel Elite  Athletes  =  Finely  Tuned  Cars  that  require  high  quality  fuel  and  oil  to  achieve  op;mal  performance.  

Pu?ng  low  quality  food  and  fuel  in  to  your  body  can  lead  to  poor  health  and  sub-­‐op;mal  performance.    

5  Key  Nutri;on  Guidelines    for  Athletes  

1.  Hydra;on  2.  Fuel  up  before  Training  3.  Boost  your  Immune  system  

4.  Limit  fats  

5.  Eat  to  Recover  

Athlete Eating Guidelines

Stay hydrated. Your body is more than 60% water and your muscles depend on water to function properly. A dehydrated body cannot train or compete at its peak. Drink enough so that your urine looks like pale lemonade or apple juice and so that you are urinating frequently throughout the day.

Fuel up before training. Focus on eating lean proteins, fruits and vegetables and whole grains to ensure that your body is prepared for training. Try not to go into a training session with an empty fuel tank. Eat a meal 3-4 hours or a snack 1-2 hours before exercise.

Boost your immune system. Choose foods that are high in antioxi-dants such as fruits and vegetables to help keep your immune system healthy and reduce the amount of free radicals that your body builds up during high intensity training. Choose more colorful fruits and vegeta-bles such as blueberries, strawberries, kiwis, oranges, broccoli, carrots and sweet potatoes.

Limit fats. 6DWXUDWHG�DQG�WUDQV�IDWV�FDQ�FDXVH�LQÀDPPDWLRQ�ZKLFK�LV�the exact opposite of what elite athletes need. Stay away from foods that are processed or fried, and higher fat meats like chicken wings, ERORJQD�DQG�SDVWUDPL��&KRRVH�QRQ�LQÀDPPDWRU\�XQVDWXUDWHG�IDWV�VXFK�as olives, avocados, nuts, seeds, and salmon.

Eat to recover. Choose carbohydrate rich foods with some protein ZLWKLQ�������PLQXWHV�RI�¿QLVKLQJ�D�WUDLQLQJ�VHVVLRQ�WR�KHOS�\RXU�ERG\�recover faster. Good choices after workouts include: peanut better sandwich (half or whole), carton of chocolate milk, or a bowl of cereal with milk or yogurt.

Sport products. Sports bars, gels and drinks do have their place in an elite athlete’s eating program. Be sure to not over-use these types of products, however, as they can deter body weight goals and can replace PRUH�EHQH¿FLDO�FDORULHV�IURP�ZKROH�IRRGV���8VH�VSRUWV�SURGXFWV�EHIRUH��during or immediately after practice depending on your sport needs and goals.

U.S. Olympic Committee

Sport Performance Division

teamusa.orgNutrition

INFORMATION

A proper eating program is just as important to an elite athlete’s success as a training program.

Think of your body as a car...

The foods and drinks you consume are the fuel. (OLWH�DWKOHWHV�DUH�OLNH�¿QHO\�WXQHG�FDUV�WKDW�UHTXLUH�KLJK�TXDOLW\�IXHO�WR�DFKLHYH�RSWLPDO�SHUIRUPDQFH���3XWWLQJ�ORZ�TXDOLW\�IXHO�LQWR�\RXU�ERG\�FDQ�OHDG�WR

poor health and sub-par performance.

This material was developed by professional sports nutritionists at the United States

Olympic Committee. For more information and additional sport performance resources, visit:

www.teamusa.org/resources/usoc-sport-performance

Nutrition Fact Sheet© 2010 U.S. Olympic Committee

Focus on the following nutrition principles year-round:

HYDRATION  

DEHYDRATION HURTS PERFORMANCE

PERCENT    DEHYDRATION  

POUNDS  LOST    (150  LB  ATHLETE)  

PHYSICAL  EFFECTS  

1  %   1.5  LBS   INCREASED  BODY  TEMPERATURE  

3%   4.5  LBS   IMPAIRED  PERFORMANCE  

5%   7.5  LBS   GI  PROBLEMS,  HEAT  EXHAUSTION  

7%   10.5  LBS   HALLUCINATIONS  

10%   15  LBS   CIRCULATORY  COLLAPSE  

AVOID  DEHYDRATION  BY  DRINKING  THROUGHOUT  THE  DAY    DRINK  ENOUGH  TO  URINATE  EVERY  2-­‐4  HOURS  AND  UNTIL  URINE  IS  PALE  IN  COLOR  

Why does hydration matter? It’s simple: Athletes lose fluids with sweat. Fluid loss can lead to dehydration. Dehydration can negatively affect your performance.

NICE WORKYOU’RE WELL HYDRATED.

Remember to stay hydratedwith plenty of fluids.

NO GOODYOU NEED MORE FLUIDS.

Rehydrate with fluids likeGatorade® Thirst Quencher.

CHECK YOUR URINE COLOR TO SEE IF YOU’RE HYDRATED

DAILY HYDRATION PLAN TIME   WHAT’S  

HAPPENING  FLUID  INTAKE  

7  AM   BREAKFAST   DRINK  1-­‐2  CUPS  OF  WATER  ALONG  WITH  OTHER  FLUIDS  

MID  MORNING   SCHOOL   SIP  REGULARLY.  DRINK  WATER,  DILUTED  FRUIT  JUICE,  SKIM  OR  LOW  FAT  MILK  

MIDDAY   LUNCH   DRINK  2  CUPS  OF  WATER,  DILUTED  FRUIT  JUICE  OR  SKIM/LOWFAT  MILK  

3  PM   TRAINING   USE  BODY  WEIGHT  DURING  TRAINING  TO  CALCULATE  FLUID  REQUIREMENTS.  1  LB  LOSS  IN  WEIGHT=16  OZ  OR  2  CUPS  OF  SWEAT  LOSS.    AIM  TO  REPLACE  80-­‐100%  OF  SWEAT  LOSSES.      

5  PM   POST  TRAINING   CONSUME  FLUID  TO  REPLACE  150%  OF  SWEAT  LOST  IN  TRAINING.    DRINK  LOW  FAT  MILK  OR  FLAVORED  MILK  (SEE  RECOVERY  INFORMATION)  

7  PM   EVENING  MEAL   DRINK  2  CUPS  OF  WATER  

9-­‐10  PM   BEFORE  BED   DRINK  1  CUP  OF  WATER,  HERBAL  TEA  OR  SKIM/LOW  FAT  MILK  

HYDRATION CHOICES SPORTS DRINKS OR WATER For  exercise  <60  minutes:    water  For  exercise  >60  minutes:    water  with  carbohydrate  source  

Drink   %  CHO   Calories/8oz  

Gatorade   6%   50  

Powerade   7%   70  

Cola   11%   100  

Apple  Juice   12%   120  

• Appropriate  sports  drinks  during  exercise  contain  carbohydrate  but  not  protein  • 6-­‐7%  carbohydrate  is  absorbed  best  (50-­‐70  calories/8  oz)  

• Sports  drinks  with  protein  are  for  recovery  (ajer  exercise)  

5  Key  Nutri;on  Guidelines    for  Athletes  

1.  Hydra;on  

3.  Boost  your  Immune  system  

4.  Limit  fats  

5.  Eat  to  Recover  

Developed  by  the  United  States  Olympic  Commikee  Sport  Die;;ans  and  the  University  of  Colorado  Sport  Nutri;on  Graduate  Program  

5  Key  Nutri;on  Guidelines    for  Athletes  

1.  Hydra;on  2.  Fuel  up  before  Training  3. Boost  your  Immune  

system  4.  Limit  fats  

5.  Eat  to  Recover  

76%  Don’t  Eat  Enough  Purple/Blue

69%  Don’t  Eat  Enough  Green

83%  Don’t  Eat  Enough  White

80%  Don’t  Eat  Enough  Yellow/Orange

8/10  Americans  Don’t  Eat  Enough  Color...

Good  for  heart,  brain,  

bone,  arteries,  &  cognitive  

health.  Fights  cancer  &  

supports  healthy  aging.

Supports  prostate,  

urinary  tract  and  DNA  

health.  Protects  against

cancer  &  heart  disease.

Supports  eye  health,  

arterial  function,  lung  

health,  liver  function,  &

cell  health.  Helps  wound  

healing  &  gum  health.

Supports  healthy  bones,  

circulatory  system,  &  

arterial  function.  Fights  

heart  disease  &  cancer.

Good  for  eye  health,  

healthy  immune  function,  

&  healthy  growth  &  

development.

SOURCES:

webmd.com/diet/phytonutrients-­

nutrilite.com/en-­us/Media/AmericaPhytonutrientReport.pdf

74%  Don’t  Eat  Enough  Red Red  Benefits

Purple  Benefits

Green  Benefits

White  Benefits

Yellow  Benefits

Goal:  Eat  two  foods  from  each  color  group  daily

5 Colorsof  Phytonutrients

GOAL  

EAT  A  VARIETY  OF  COLORS  WHEN  IT  COMES  TO  YOUR  FRUIT  

AND  VEGETABLE  CHOICES      

SOURCE:  American  Phytonutrient  Report  

5  Key  Nutri;on  Guidelines    for  Athletes  

1.  Hydra;on  2.  Fuel  up  before  Training  3.  Boost  your  Immune  system  

4. Limit  fats  5.  Eat  to  Recover  

LIMIT  FAT      

FRENCH  FRIES  

CHIPS  

MAYONAISE  BUTTER  

MARGARINE  

CHEESE  

ICE  CREAM  

BURGERS  

• Limit  Saturated  and  Trans  Fat  • Stay  away  from  processed  or  fried  and  higher  fat  meats                    such  as  chicken  wings,  bologna,  pastrami  • Choose  healthy  fats  such  as  nuts,  seeds,  olives,  salmon  

Pastries  Chicken  wings  Hot  Dogs  

5  Key  Nutri;on  Guidelines    for  Athletes  

1.  Hydra;on  2.  Fuel  up  before  Training  3.  Boost  your  Immune  system  

4.  Limit  fats  

5. Eat  to  Recover  

Adapted  from  Nancy  Clark,  MS,  RD    

0.5"

2.5"

2.0"

1.5"

1.0"

10  MILES  

DAY 2"

MUSCLE GLYCOGEN"(GM/100 GM TISSUE)"

GLYCOGEN  DEPLETION  Low  Carbohydrate  +  Repeated  Exercise  =  Facgue  

Nancy Clark, MS, RN"

10  MILES   10  MILES  

DAY 1" DAY 3"

RECOVERY  NUTRITION  GUIDELINES  TRAINING  TYPE   NUTRITION  GUIDELINES   EXAMPLE    

Using  chocolate  milk  as  recovery  fuel  

EASY  TRAINING  Single  Session  followed  by  rest  day  or  athlete  in  weight  loss  phase  

Timing  is  less  cri;cal  but  be  sure  to  refuel  within  1-­‐2  hours  of  exercise  

4-­‐8  oz  chocolate  milk  &  water  

MODERATE  TRAINING  Single  session  with  training  the  next  day  

Refuel  within  30-­‐60  minutes  ajer  training.  Balanced  snack  with  CHO,  PRO  and  fluids  

-­‐8-­‐16  oz  chocolate  milk  

HARD  TRAINING  High  volume  or  intensity,  compe;;on  

• Refuel  immediately  ajer  training  CHO  1g/kg  PRO  15-­‐20  g  Fluids/Electrolytes  • Eat  next  meal  within  1  hour  of  ini;al  recovery  fuel.  • Add  a  snack  1  hour  later  

45-­‐60kg  (110-­‐132  lbs)  -­‐16  oz  chocolate  milk  +  water  

70-­‐80  kg  (154-­‐176lbs)  -­‐24oz  chocolate  milk  +  water  

90-­‐100+kg  (198-­‐220+lbs)  -­‐24  oz  chocolate  milk  +banana  

RECOVERY  SNACK  IDEAS  

Food   Fluids   Bars  

Lean  meat  or  PBJ  sandwich   Low-­‐fat  Chocolate  milk   PowerBar  Recovery  

Yogurt  and  granola   Smoothie   Clif  Bar  

Banana  and  Peanut  Buker   Carna;on  Instant  Breakfast   Luna  Sunrise  Bar  

Tuna  with  Crackers   Boost/Ensure   Gatorade  Energy  Bar  

Trailmix  and  Juice   Gatorade  Recovery   Kashi  Go  Lean  

Pita  and  hummus   Muscle  Milk   Balance  Bar  

RKTeamNutrition.net©2009 Nutrition on the Move, Inc. and Michelle Rockwell, Inc. All rights reserved. Page 1.2

Develop a solid eating routineYou need to be aware of what you eat, especially before and after workouts. Athletes should eat a meal or snack 1–3 hours before every workout and a recovery meal or snack within 30 minutes of completing hard or long workouts.

Consistently eating a smart breakfast is also key to athletic success. Consider this: When you get up in the morning, your body hasn’t been fueled for a long time, possibly as long as 10 hours! Eating as soon as possible after you wake up helps your body get the fuel it needs to jump-start your engine. This will help you think more clearly, keep your metabolism high, and help your body use energy more effi ciently.

Bottom LineEating quality foods with ��a well-designed nutrition plan can improve athletic performance.Your body needs to ��be fueled often and consistently. Have 5–6 meals and snacks per day, eating at least every 3–4 hours.Your body needs the ��best fuel most of the time to train at a high level.Eat a smart breakfast ��as soon as you wake up each day to jump-start your day.Stay hydrated!��

Performance Nutrition Assessment

Nutrition Goals AlwaysMost of the Time

Not Enough

DO I?

Eat breakfast as soon as possible after I wake up

Start drinking water or other fl uids when I wake up to pre-hydrate for the day’s workouts

Plan meals and snacks so I eat every 3–4 hours during the day to properly fuel my body

Balance my plate at meals with !/" protein (meat, fi sh, beans, cottage cheese, peanut butter) and #/" carbohydrates (grains and cereals, bread, pasta, rice, fruits, veggies)

Eat 1-3 hours before practice to fuel my muscles ahead of time (mostly high-carbohydrate foods; no fried foods before workouts)

Include “good fats” in my diet that may help with recovery, including nuts, seeds, soy nuts, peanut butter, olive oil, and oil-based dressings

Maximize recovery nutrition after intense workouts by eating or drinking recovery fuel (fl uids, carbs, & protein) within 30 minutes of completing exercise

Eat at least 2 pieces or cups of fruit and 2 cups of vegetables a day to boost natural nutrients

Eat or drink at least 3 high-calcium sources a day (a glass of milk, a cup of yogurt, a slice of cheese, a glass of calcium-fortifi ed juice)

Drink fl uids all day long + at least 6 ounces for every 20 minutes during hard workouts

Bring snacks with me during the day so I can stay fueled with energy

Take a multivitamin daily

Recognize that my nutritional needs are different than friends and family members who are not athletes

Prioritize sleep (at least 7–8 hours a night) so my body has a chance to recover and repair on a consistent basis

Consider my diet as a key part of my training regimen to help reach my athletic potential

This handout was designed by Sports Dietitians Michelle Rockwell, MS, RD, CSSD and Susan Kundrat, MS, RD, CSSD to provide general education. For specifi c concerns, refer to your sports medicine team.

RE-­‐EVALUATE    HOW  YOU    ARE  DOING    ON  A  REGULAR  BASIS  

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