Important Nutrition Information


ATHLETE NUTRITION
Coach O’Clary

“You will get out of, in performance, what you put into your body!”


CONTRIBUTING FACTORS TO POOR NUTRITION
• Aggressive marketing of unhealthy food on T.V.
• Fast food consumption (over 10% of total energy in average American!)
• Pressure to optimize performance by meeting unrealistic/unhealthy body-weight and fat goals
• Established norms for weight in certain sports
• Poor nutritional habits of the family

EVERYDAY NUTRITION THOUGHTS/GOALS FOR OUR ATHLETES
• Balanced diet of carbohydrates, proteins, and some ‘good’ fats
• Increased water consumption prior to and throughout season
• Avoid skipping or missing meals during the day
• When snacking make healthy choices
• Just as rest is as important as exercise in training, it also applies to your overall health/nutritional well-being!

GENERAL GUIDELINES FOR ATHLETES DURING COMPETITION
• Good nutrition matters not only before competition!!
• Pre-competition/exercise meal is fine-tuning for carbohydrate and fluid levels and to ensure you feel comfortable and confident.
• Meal = 3-4 hours before competition/exercise
• Snack = about 1-2 hours before competition/exercise

FOODS SUITABLE TO EAT 3-4 HOURS BEFORE COMPETITION
• Baked potato
• Breakfast cereal w/milk
• Pasta or rice w/vegetables or lean meat
• Healthy sandwich
• Fruit w/peanut butter or fruit salad

FOODS SUITABLE TO EAT 1-2 HOURS BEFORE COMPETITION
• Granola/sports bars
• Liquid meal supplement (protein shake)
• Fruit smoothie
• Fruit
• Breakfast cereals w/milk
• Sports drinks


FOODS SUITABLE TO EAT LESS THAN 1 HOUR BEFORE COMP.
• Carbohydrate gel
• Sports drinks
• Granola/sports bars

EATING FOR RECOVERY/POST-EXERCISE REFUELING
• High-carb meal within 30 minutes
• Combine carbs AND proteins in your recovery meal (4:1 ratio)
• Aim for between 50-150g of carbs

COMMON QUESTIONS
• What if I can’t find suitable foods immediately after exercise/competition?
1. Bring suitable foods/drinks to the venue/meet such as sandwiches, sports bars, sports drinks, liquid meal supplements, granola, and/or fruit.
2. Choose foods that are easily portable and can travel to other post-event activities.
• I always eat junk at meets and on the road to and from meets. What should I pack for snacks?
1. Bagels/crackers
Peanut butter/nuts
Granola/granola bars
Fruit/dried fruit/canned fruit
Veggies
Sports bars
Sports drinks
Yogurt
• How can I eat healthy at fast food restaurants?
1. Avoid FRIED foods – select grilled or broiled foods
2. Ask for extra veggies on sandwiches
3. Drink water, low-fat milk, or 100% juice – avoid soda!
4. Have a salad with low-fat dressing instead of fries
5. Ask for veggies on pizza and go for chicken instead of pepperoni or sausage