Nutrition and the Athlete
Athletes require more calories. The actual number depends on your body composition, body weight and level of fitness as well as intensity.
Carbohydrates
- Carbohydrates are one of the main sources of fuel for your muscles.
- The carbohydrates consumed prior to exercise, during, and post-exercise can effect your performance.
Fats
- Provide essential nutrients and help transport nutrients to provide energy.
- Stored fat can also be a source of energy for athletes, especially those in endurance sports.
- As an athlete, you should limit your fat intake to reasonable amounts.
Water
- When physically active, your body requires water or other fluids so that it can cool itself, primarily through evaporation of sweat.
- Small fluid losses can hurt your performance.
- Continued losses increase your risk for heat injury, such as heat cramps, heat exhaustion and heat stroke.
How Much Fluid Do I Need?
- 2 to 2 1/2 hours before a competition or work out, drink at least 2 cups of fluid.
- 15 minutes before a competition work out, another 2 cups of fluid.
- Every 15-20 minutes during a competition or workout, drink 1/2 to 1 cup of fluid.
- After competition or work out, drink 2 cups of fluid for every pound lost during the session. Continue to take in fluids throughout the day.
The Pre-Event Meal
- Eaten 2-4 hours before the event.
- Small portions (eat only an amount that makes you feel comfortable, not too full).
- Choose foods high in carbohydrates and fluids.
- Low in fat, fiber, and gas producing foods.
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