NF92-66

Nutrition and the Athlete -- General guidelines, pre- and post-game advice

by Linda Boeckner, Extension Nutrition Specialist

The following information provides you with a quick look at what works best in nutritional care for the athlete. For more information you may want to consult a registered dietitian.

The goals of nutritional care for athletes are simple and straightforward. For the most part, nutritional care should:

The best eating habits for the athlete may be as follows:
1. Design a meal pattern that fits your daily routine. Plan to eat at least three times a day. Use snacks between regular meals to help meet caloric and nutrient needs.

2. Eat a diet rich in complex carbohydrates (starches). Starchy foods such as pasta, breads, cereals, potatoes, corn, peas and others provide a major energy source to fuel your activities. These foods are also a source of fiber, vitamins, and minerals.

3. Drink sufficient fluids to stay hydrated during training and competition periods - don't wait until you are thirsty to drink.

4. Eat a diet that contains a variety of foods from breads and cereals; fruits; vegetables; meat and meat substitutes, and dairy groups. It is your best insurance for getting needed nutrients.

Pre-Game Rules

1. Eat lightly before an athletic competition.

2. Eat complex carbohydrates, keep protein and fat intakes low since these slow digestion.

3. Avoid bulky foods. They may stimulate bowel movements. Bulky foods include raw fruits and vegetables, dry beans and peas, popcorn.

4. Avoid gas-forming foods such as vegetables from the cabbage family and cooked dry beans

5. Eat slowly and chew well.

6. Drink water to be adequately hydrated. One suggestion is to drink 2 1/2 cups water 1 to 2 hours before the event. Follow this by drinking about 1 1/4 cups water 15 minutes before the event.

7. Avoid drastic changes in your normal diet routine immediately prior to competition. Some athletes prefer to use favorite foods which may give them a psychological edge

Diet and training work together:

Post Game Rules

1. Eat carbohydrate-rich foods and beverages as soon as possible after competition. They will replenish glycogen stores quickly and get the athlete back into performance shape. Fruits, juices, high carbohydrate drinks, pop are examples.

2. Replace fluids that have been lost. For every pound that is lost, drink 2 cups of fluids.

3. Replace any potassium or sodium that has been lost during competition or training by using foods. Fruits and vegetables are excellent sources of potassium. Replace sodium by eating salty foods.

4. Return to your normal high carbohydrate diet at your next meal.

Resources

Clark, N. The Athlete's Kitchen. New York, NY: Bantam Books, Inc. 1981.

Haskell, W., Scala, J. and Whittam, J., eds. Nutrition and Athletic Performance, Proceedings of the Conference on Nutritional Determinants in Athletic Performance, San Francisco, CA, September 24-25, 1981. Palo Alto, CA: Bull Publishing Co. 1982.

Hoffman, C.J. and Coleman, E. An eating plan and update on recommended dietary practices for the endurance athlete. J. Am. Diet. Assoc. 91:325-330, 1991.

Katch, F.I. and McArdle, W.D. Nutrition, Weight Control, and Exercise. Philadelphia, PA: Lea & Febiger. 1983.

Leaf, A. and Frisa, K.B. Eating for health or for athletic performance. Am. J. Clin. Nutr. 49:1066-1069, 1989.

Marcus, J.B., ed. Sports Nutrition. A Guide for the Professional Working With Active People. Chicago, IL: American Dietetic Association (430 North Michigan Avenue). 1986.

Smith, N.J. and Roberts, B.W. Food for Sport. Palo Alto, CA: Bull Publishing Co. 1989.