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nutrition forathletesA practical guide to eating for healthand performance.

Prepared by the Nutrition WorkingGroup of the Medical Commission ofthe International Olympic Committee.

Based on an International ConsensusConference held at the IOC inLausanne in June 2003.

nutrition forathletesA practical guide to eating for healthand performance.

Prepared by the Nutrition WorkingGroup of the Medical Commission ofthe International Olympic Committee.

Based on an International ConsensusConference held at the IOC inLausanne in June 2003.

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The Coca-Cola Company, via thePowerade brand, has formed avery successful partnership withthe IOC Nutrition Working Groupand the IOC Athletes’

Commission. This partnership has created anutrition brochure which we hope will provideyou with practical information for thisprestigious sporting event.

We are dedicated to supporting athleteswho continue to push the boundaries ofpersonal achievement. Powerade wasdeveloped to help athletes perform at their bestfor longer, thanks to its formulation, which canhelp delay the onset of fatigue during exerciseand prevent dehydration.

This brochure also recognises theimportance of diet as a crucial part of sportingperformance and we hope you find theinformation useful.

Good luck in your chosen sport.

Dominique Reiniche President and Chief Operating Officer Coca-Cola European Union Group

Message from Powerade

The IOC and its MedicalCommission are pleased toprovide athletes with thisbrochure, developed under theleadership of the IOC ‘Nutrition’

working group, in close collaboration with theIOC Athletes’ Commission.

Its simplicity and reader-friendly layout makethis work a reference for all those who, like theIOC Medical Commission, believe that nutritionis one of the decisive elements in high-levelathletes’ preparations.

Powerade is the partner of the IOC’s MedicalCommission for this publication and helps us tospread the information in a worldwidecampaign to athletes at all levels.

For all those who, without aspiring to takepart in the Olympic Games, place sport andphysical activity as a top priority, this brochurewill ensure better management of their effortsand preparations.

IOC Medical Director

Foreword by Dr Patrick Schamasch

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Whenever highly talented, motivated and welltrained athletes gather for competition, themargin between victory and defeat is small.Attention to detail can make that vitaldifference.

Diet affects performance, and the foods thatwe choose in training and competition willaffect how well we train and compete. Athletesneed to be aware of their nutritional goals andof how they can select an eating strategy tomeet those goals.

Diet may have its biggest impact on training,and a good diet will help support consistentintensive training without the athletesuccumbing to illness or injury. Good foodchoices can also promote adaptations to thetraining stimulus.

Athletes are all different, and there is nosingle diet that meets the needs of all athletesat all times. Individual needs also changeacross the season and athletes must be flexibleto accommodate this.

Getting the right amount of energy to stayhealthy and to perform well is key. Too muchand body fat increases: too little andperformance falls and illness results.

Carbohydrate is a key nutrient for energysupply. Athletes must be aware of foods thatcan help meet their carbohydrate needs andmake these a focus of their diet.

Protein foods are important for building andrepairing muscles, but a varied diet containingeveryday foods will generally supply more thanenough protein. Well-chosen vegetarian dietscan also meet protein needs.

A varied and wholesome nutrient-rich dietthat meets energy needs and is based largely

on vegetables, fruits, beans, legumes, grains,animal meats, oils and carbohydrate shouldensure an adequate intake of vitamins andminerals.

Maintaining hydration is important forperformance. Fluid intake before, during (whereappropriate) and after exercise is especiallyimportant in hot climates. Salt replacement isimportant when sweat losses are high.

Athletes are cautioned against theindiscriminate use of dietary supplements.

This booklet contains information thatwill help athletes to make informed choicesto meet their nutritional needs in differentsituations. It is no substitute for individualadvice from a qualified professional, buttries to give practical information that willbe of use to the serious athlete.

Key messages

A well-chosen diet offers many benefits tothe elite athlete:

l Optimal gains from the training programl Enhanced recovery between workouts and

eventsl Achievement and maintenance of an ideal

body weight and physiquel A reduced risk of injury and illnessl Confidence in being well-prepared to face

competitionl Consistency in achieving high level

competition performancesl Enjoyment of food and social eating

occasions

Despite these advantages, many athletes donot meet their nutrition goals. Commonproblems and challenges include:

l Poor knowledge of foods and inadequatecooking skillsl Poor or outdated knowledge of sportsnutritionl Inadequate financesl Busy lifestyle leading inadequate time toobtain or consume appropriate foodsl Poor availability of good food choicesl Frequent travell Indiscriminate use of large amounts of

supplements and sports foods

The information in this booklet is designed toprovide coaches and athletes with an overviewof the latest guidelines in sports nutrition. Whilethere is no such thing as a magic diet or food,there are many ways in which eating well can

allow athletes at all levels of performance toachieve the special goals of their training andcompetition programs. It makes no sense totrain hard and ignore the benefits that followfrom good food choices.

‘Nutrition for Athletes’ is based on theconclusions of the IOC ConsensusConference on Nutrition for Sport, held inLausanne in June 2003. We gratefullyacknowledge the contribution of theconference participants as the expertscientific sources for this booklet.

This booklet was prepared for the IOC Medical Commission WorkingGroup on Sports Nutrition by

l Professor Louise Burke, Australial Professor Ed Coyle, USAl Professor Ron Maughan, UK

We thank Frankie Fredericks and Dr Patrick Schamasch for their insightand comments in the preparation of thisbooklet.

Introduction: the benefits of eating well

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An athlete’s daily energy intake provides forimmediate energy needs (body functions,activity and growth) as well as influencing bodyenergy stores. Energy stores play a number ofimportant roles related to exerciseperformance, since they contribute to

l Size and physique (e.g. body fat and muscle mass)

l function (e.g. muscle mass)l fuel for exercise (e.g. muscle and liver

carbohydrate)

Many athletes try to manipulate these factorstowards the characteristics that offeradvantages to their sport. In most cases, thegoals are to change body weight, reduce bodyfat, increase muscle mass and optimizeimportant fuel stores. Problems can occur when

l the athlete is unable to identify goals thatare both suitable for their sport, and for theirindividual make-up

l the athlete is unable to monitor the separatecomponents of their goals (for example, to distinguish changes in body fat from changes in total body weight, or to see whether total energy intake provides for optimal store of body fuels)

l the athlete restricts energy intake to the level that interferes with the body’s metabolic and hormonal function

Strategies for managing energy intake andenergy balance:l The athlete should individually manage their

energy stores of body fat, carbohydrate

(muscle fuel) and protein (muscle mass) by managing intake and expenditure of these nutrients separately. These issues will be discussed in separate parts of this booklet.

l The athlete should eat to a plan that achieves their specific goals rather than relying on appetite to guide energy intake.Advice from a sports nutrition expert is oftenrequired to develop this plan.

l The athlete should have a number of separate bio-markers to monitor their progress in achieving each of their energy-related goals.ll Body weight is not a reliable or accurate

indicator of energy balance. Monitoring body weight is often a stressful activity for athletes, especially when the information is misinterpreted or the outcome is manipulated

ll Serial monitoring of skinfold fat thicknesses, especially when undertaken by a trained kinanthropometrist, can provide useful information about changesin body fat stores

ll Urinary ketones can provide a marker of inadequate carbohydrate intake

ll Measurements of changes in muscle strength and endurance provide a useful biomarker of muscle development

Special concerns about restricting energy intakeAlthough many athletes reduce their energyintake to assist with the loss of body weightand body fat, it is harmful to restrict energyintake below levels that interfere with healthybody function.

Energy needs andweight control

Energy availability = total dietary energyintake – energy used in dailyactivity/exercise

There is good evidence from recentresearch that when energy availabilitydrops below a daily intake of 30 kcal(135 kJ) per kg fat-free mass(FFM), there are substantialimpairments of metabolic andhormonal function, which affectperformance, growth and health. Infemales, one outcome of low energy availabilityis a disturbance of reproductive function andmenstrual regularity. Other problems are likely to occur in male athletes.

Example of low energy availability:l 60 kg female with 20% body fat =

48kg FFMl Daily energy intake is restricted to

1800 kcal (7560 kJ)l Cost of daily exercise (1 h/d) =

500 kcal (2100 kJ)l Energy availability = 1800-500 =

1300 kcal (5460 kJ)l Energy availability = 1300/48 or

27 kcal/kg FFM (113 kJ per kg FFM)

Athletes requiring advice for weight loss or fatloss should seek guidance from a sportsnutrition expert such as a sports dietitian.To avoid irreversible skeletal damage, athleteswith menstrual disorders should be immediatelyreferred to a medical expert for treatment.

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Carbohydrate provides an important butrelatively short-lived supply of fuel for exercisethat must be refilled each day fromcarbohydrate foods in the diet. The athlete’severyday eating plan needs to provide enoughcarbohydrate to fuel their training program andto optimise the recovery of muscle glycogenstores between workouts. General targets canbe provided for carbohydrate needs, based onthe athlete’s size and the demands of theirtraining program (see Table below). However,actual needs are specific to the individualathlete and need to be fine-tuned withconsideration of the athlete’s total energyneeds, specific training needs and feedbackfrom their training performance.

Targets for carbohydrate intakel Immediate recovery after exercise (0-4

hours): about 1 g per kg BW of the athlete’s body weight per hour, perhapsconsumed at frequent intervals

l Daily recovery from a moderate duration/low intensity training program:5-7 g per kg BW per day

l Recovery from moderate-heavy endurance training: 7-12 g per kg BW per day

l Daily recovery from extreme exercise program (more than 4-6 h+ per day):10-12 g or more per kg BW per day

Strategies for choosing carbohydrate foodsand for optimising glycogen recoverylWhen the period between workouts is less

than 8 hours, carbohydrate intake should start as soon as practical after the first session to maximise the effective recovery time. There may be some advantages in meeting carbohydrate targets as a series of snacks during the early recovery phase.

lDuring longer recovery periods (24 hours),the pattern and timing of carbohydrate-rich meals and snacks does not appear to be critical, and can be organised according to what is practical and comfortable for each athlete. There is no difference in glycogen synthesis when carbohydrate is consumed inliquid form or as solid foods.

l It is valuable to choose nutrient-rich carbohydrates and to add other foods to recovery meals and snacks to provide a good source of protein and other nutrients.These nutrients may assist in other recovery processes, and in the case of protein, may promote additional glycogen recovery when carbohydrate intake is below targets or whenfrequent snacking is not possible.

l Carbohydrate-rich foods with a moderate to high glycaemic index (GI) provide a readily available source of carbohydrate for glycogen synthesis, and should be the major fuel choices in recovery meals.

l Adequate energy intake is also important for optimal glycogen recovery; the restrained eating practices of some athletes,particularly females, make it difficult to meet carbohydrate intake targets and to optimise glycogen storage from this intake.

Special comments:l Guidelines for carbohydrate should not be

Fuel needs for training and recovery

provided in terms of percentage contributions to total dietary energy intake.Such recommendations are neither user-friendly nor strongly related to the muscle’s absolute needs for fuel.

l The athlete should not consume excessive amounts of alcohol during the recovery period since it is likely to interfere with their ability or interest to follow guidelines for post-exercise eating. The athlete should follow sensible drinking practices at all times,but particularly in the period after exercise.

Examples of carbohydrate foods withmoderate-high Glycaemic Index:

l Most breakfast cerealsl Most forms of ricel White and brown breadsl Sports drinks and soft drinksl Sugar, jam and honeyl Potatoesl Tropical fruits and juices

Examples of nutrient-rich carbohydratefoods and meal combinations

l Breakfast cereal with milkl Flavoured yoghurtl Fruit smoothie or liquid meal

supplementl Sandwich with meat and salad fillingl Stir-fry with rice and noodles

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Protein has been considered a key nutrient forsporting success by athletes of all eras.Whereas ancient Olympians were reported toeat unusually large amounts of meat, today’sathletes are provided with a vast array ofprotein and amino acid supplements toincrease their protein intakes.

Protein plays an important role in the responseto exercise. Amino acids from proteins formbuilding blocks for the manufacture of newtissue including muscle, and the repair of oldtissue. They are also the building blocks forhormones and enzymes that regulatemetabolism and other body functions. Proteinprovides a small source of fuel for theexercising muscle.

l Some sports scientists have suggested that endurance and resistance-training exercise may increase daily protein needs up to a maximum of 1.2-1.6 g per kg body weight (BW), compared to the recommended intake of 0.8 g/kg BW for a sedentary person.However, the evidence for this increase in protein needs is not clear and universal. Partof the confusion is caused by problems involved in scientific techniques used to measure protein requirements.

The debate over protein needs of athletes islargely unnecessary. Dietary surveys show thatmost athletes already consume diets providingprotein intakes above 1.2-1.6 g/kg/d, evenwithout the use of protein supplements.Therefore, most athletes do not need to beencouraged or educated to increase their

protein intakes. Rather, athletes who consumeadequate energy intake from a variety ofnutrient-rich foods should be confident ofmeeting their protein needs, including anyincreases that could arise from high-leveltraining.

l Athletes at risk of failing to meet their protein needs are those who severely restricttheir energy intake or dietary variety. An adequate energy intake is also important in promoting protein balance or increasing protein retention.

Although some resistance-trained athletes andbody builders consume protein intake in excessof 2-3 g/kg BM, there is no evidence that suchdietary patterns enhance the response totraining or increase the gains in muscle massand strength. While such diets are notnecessarily harmful, they are expensive andcan fail to meet other nutritional goals, such asproviding the fuel needed to optimise trainingand performance.

Recent studies have focussed on the acuteresponse to workouts of both endurance andresistance training. Enhanced protein balance isa desirable goal of the recovery phase – tooverturn the increased rates of proteinbreakdown that occur during exercise, and topromote muscle hypertrophy, repair andadaptation following the exercise stimulus.Such studies have found that the intake ofprotein, combined with carbohydrate, enhancesprotein recovery. There is some evidence thatthe response is enhanced when these nutrientsare provided soon after exercise, or in the case

Protein needs for trainingand bulking up

of a resistance workout, perhaps immediatelybefore training. Further work is required to finetune guidelines for the optimal amount, typeand timing of intake of these nutrients, and toconfirm that these eating strategies lead to anenhancement of the goals of training.

In the meantime, it appears sensible to focuson the total balance of the diet and the timingof protein-carbohydrate meals and snacks inrelation to training, rather than high proteinintakes per se.

l Special sports foods such as sports bars andliquid meal supplements can provide a compact and convenient way to consume carbohydrate and protein when everyday foods are unavailable or are too bulky and impractical to consume. However, the addition cost of these products must be taken into account. There is little justificationfor using very expensive protein-only powders or amino acid supplements.

Protein rich foods – 10 g protein is provided by

l 2 small eggsl 300 ml cow’s milkl 20 g skim milk powderl 30 g cheesel 200 g yoghurtl 35-50 g meat, fish or chickenl 4 slices breadl 90 g breakfast cereall 2 cups cooked pasta or 3 cups ricel 400 ml soy milkl 60 g nuts or seedsl 120 g tofu or soy meatl 150 g legumes or lentilsl 200 g baked beansl 150 ml fruit smoothie or liquid meal

supplement

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Strenuous bouts of prolonged exercise andheavy training, particularly aerobic exercise,stress the body. Adequate intakes of energy,protein, iron, copper, manganese, magnesium,selenium, sodium zinc, and vitamins A, C, E, B6and B12 are particularly important to healthand performance. These nutrients, as well asothers, are best obtained from a varied andwholesome nutrient-rich diet based largely onvegetables, fruits, beans, legumes, grains,animal meats, oils and carbohydrate energy.Dietary surveys show that most athletes arewell able to meet the recommended intakes forvitamins and minerals by eating everydayfoods. Those at risk of sub-optimal intakes ofthese micronutrients include:l athletes who restrict their energy intake,

especially over long periods, especially to meet weight loss goals

l athletes who follow eating patterns with restricted food variety and reliance on foods with a poor nutrient-density

The best way to correct this situation is to seekadvice from a sports nutrition expert such as asports dietitian. When food intake cannot beadequately improved – for example, when theathlete is travelling in a country with a limitedfood supply – or if an individual is found to besuffering from a lack of a particular vitamin ormineral, then supplementation can bewarranted. This should be undertaken with theadvice of a qualified sports nutrition expert. Ingeneral, a broad-range multivitamin/mineralsupplement is the best choice to support arestricted food intake, although targetednutrient supplements may be necessary to

correct an established nutrient deficiency (e.g.iron deficiency).

Anti-oxidant nutrients

It is not known whether hard training increasesthe need for dietary antioxidants, as the bodynaturally develops an effective defence with abalanced diet. Supplementation withantioxidants cannot be recommended becausethere is little evidence of benefit, while it isknown that over-supplementation can diminishthe body’s natural defence system.

Ideas for promoting dietary variety and nutrient-rich eating

l Be open to trying new foods and new recipes

l Make the most of foods in seasonl Explore all the varieties of different

foodsl Mix and match foods at mealsl Think carefully before banishing a food

or group of foods from your eating plans

l Include fruits and vegetables at every meal. The strong colours of many fruitsand vegetables are a sign of a high content of various vitamins and other food anti-oxidants. Aim to fill your platewith highly coloured foods to ensure a good intake of the range of these health-promoting dietary compounds

Vitamins, minerals and anti-oxidants for training and staying well

Special concerns

Iron. Some athletes may develop irondeficiency and this will impairperformance. Unexplained fatigue,especially in vegetarian athletes should be explored. Routine use of ironsupplements is not wise: too much is just as harmful as too little. Self-medication with iron supplements maynot address the real causes of anathlete’s fatigue or other issues of poor eating. See the section on “Special needs for winter sports” for iron-rich eating strategies.

Calcium. Calcium is important for healthybones, especially in adolescents and infemale athletes, so it is important toensure adequate calcium intake. The bestsources are dairy produce, including lowfat varieties. Each athlete should aim toinclude at least 3 servings of these foodsin their daily eating plans (e.g. glass ofmilk, slice of cheese, carton of yoghurt).Additional daily servings are requiredduring growth spurts in childhood andadolescence, and for pregnancy andlactation. Fortified soy foods may providea useful substitute where athletes cannot consume dairy foods.

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Many athletes appreciate the need to rest andeat well during the 2-3 days prior tocompetition or a particularly intense day ofquality training, but questions arise regardinghow much to eat, what type of food and whenis the best time. This includes what to eatduring the six-hour period immediately beforecompetition or intense training.

Carbohydrate is the key energy-providingnutrient that must be optimised during the daysleading up to and including the day ofcompetition. Attention should also be given tooptimising water and salt levels in the body.However, during the 2-4 days prior to acompetition, an athlete's need for protein andfat, as well as most other nutrients, typicallydoes not increase above the levels that arerecommended for normal moderate leveltraining.

‘Carbo-loading’Athletes who compete intensely for more thanabout 90 minutes benefit from ‘carbohydrate-loading’ for a few days. This loading of muscleglycogen to super-compensated levels can beachieved within 2-3 days by eating a largeamount of carbohydrate (about 8-10 g CHOper kg of body weight per day; see below) atthe same time that training intensity isreduced to no more than easy levels of shortduration. It is assumed that a moderate tohard bout of fatiguing exercise is performed innormal training sometime earlier in the weekprior to competition.

One Day Example of foods providing 630g of carbohydrate for a carbohydrateloading diet* (for a person weighing 70 kgwith an intake of 9 g CHO /kg).

l Early AM - 150 g = 2 cups cereal withmilk + 250 ml fruit juice + 1 banana + 2 thick slices toast + thick spread ofjam

l Late AM - 50 g = 500 ml soft drinkl Mid-day - 150 g = 1 large bread roll

+ 1 medium muffin + fruit smoothiel Snack- 50 g = 200 g flavoured

yoghurt + 250 ml fruit juicel Dinner - 200 g = 3 cups cooked pasta

+ 2 cups fruit salad + 2 scoops ice cream + 500 ml sports drink

l Snack - 30 gm = 50 g chocolate

(*note that other foods may be eaten atthe meal)

Carbohydrate in the 6-h period beforecompetitionAthletes sometimes find a favourite pre-competition meal that not only provides extraenergy during the event, but also feels ‘right’ interms of curbing hunger, quieting their stomachand being convenient as well as practical. Insports that do not cause fatigue orcarbohydrate depletion (e.g., gymnastics, ski-jumping, etc), the pre-event meal need not bepredominantly carbohydrate. However, inintense competitions lasting longer than about60 minutes, athletes are advised to either:

Preparation for competition

l Eat 1-4 g/ kg body weight of carbohydrate during the 6-h period before exercise, or

l Take in no carbohydrate, if preferred, but only when a carbohydrate loading diet has been followed during the prior 2-3 days and the competition is not late in the day.

The main ‘mistake’ athletes might make is toeat too little carbohydrate (less than 1 g CHO/kg body weight) during the 1-6 h period beforeexercise and then not take in carbohydrateduring exercise. This small carbohydrate meal‘primes’ the body to rely more heavily on bloodglucose, but it does not provide enoughcarbohydrate to sustain the athlete.

Five different examples of foods that each provide 140 g CHO in a pre-competition meal* (2 g/kg for a 70 kgperson) are:

l 2.5 cups breakfast cereal + milk + large banana

l Large bread roll or 3 thick slices bread+ thick spread honey

l 2 cups boiled rice + 2 slices breadl 4 stack pancakes + 1/2 cup syrupl 60 g sports bar + 500 ml liquid meal

supplement or fruit smoothie

(*note that other foods may be eaten atthe meal)

Fluid intake prior to competition Athletes should drink sufficient fluid with mealson the day before competition to ensurehydration on the morning of competition. Theathlete should not refrain from drinking wateror carbohydrate-containing fluids during thehours leading up to warm-up beforecompetition and it is recommended thatapproximately 400-700 ml be ingested duringthe 60-90 minute period before the start of theevent. This will allow sufficient time forurination of excess fluid, and thus rest-roomfacilities should be identified. Duringcompetitions lasting longer than 1 hour andwhich cause heavy sweating without sufficientopportunity for fluid intake, athletes oftenbenefit by drinking 300-600 ml of fluid duringthe 15 minute period immediately before thestart of the event.

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Athletes generally appreciate the need to drinkfluids during exercise and the importance ofsometimes adding some carbohydrate andsalts. The next step in applying this theory foroptimal performance and well-being is to learnthe practical aspects of: a) how much, b) whattype of foods, drinks, products, c) when duringexercise, and d) what modifications should bemade in hot or cold environments. Just asgeneral training and competition strategiesshould be tailored for individual athletes inaccordance with their unique needs andpreferences, so should their drinking and eatingchoices during exercise. Athletes, coaches andtrainers should ‘fine tune’ theserecommendation to identify their own winningformula.

How Much to Drink?Limit dehydration during workouts andcompetitions by trying to drink at a rate that isclose to sweat rate and thus minimizes loss ofbody weight.

It may not be necessary to drink enough toprevent loss of body weight, but the amount ofdehydration should be limited to no more thana 2% loss of body weight (ie, 1.0 kg for 50 kgperson, 1.5 kg for a 75 kg person, and 2 kg fora 100 kg person).

In warm environments, try to minimizedehydration, as dehydration and exerciseintensity interact to cause heat illness.

Don’t drink so much that you actually gainweight during exercise. It is not necessary for arunner to drink more than 2-4 litres during anentire 42 km marathon run.

When it is not possible to drink during ‘heavy

sweating’ type exercise lasting longer than 30min, practice drinking during the 15 minutesbefore exercise and find how much is initiallyfilling but comfortable once exercise begins(e.g., 300-800 ml).

When do you need more than water?l In terms of proven performance benefits, no

nutrients match water and/or carbohydrate.l During exercise lasting longer than 1 h and

which elicits fatigue, athletes are advised to ingest 20-60 grams per hour of carbohydrate that is rapidly converted to blood glucose. This generally improves performance.

l The use of commercial sports drinks with a carbohydrate content of about 4-8% (4-8 g/100 ml) allows carbohydrate and fluid needs to be met simultaneously in most events. This carbohydrate can come from sugars (i.e., sucrose, syrups containing no more than 50% fructose, glucose),maltodextrins or other rapidly digestible carbohydrates.

l If carbohydrates are ingested immediately before exercise or during rest periods in a long contest (more than 40 minutes) it is sometimes beneficial to continue to ingest 20-60 grams per hour throughout the contest. This maintains the flow of glucose into the blood-stream.

l Sodium should be included in fluids consumed during exercise lasting longer than 1-2 hours or by individuals during any event that stimulates heavy sodium loss (i.e.,more than 3-4 grams of sodium).

l Caffeine contained in commonly available

Fluid, carbohydrate and saltneeds during and after exercise

beverages and foods can enhance endurance power during the final hour of prolonged exercise. This benefit can be obtained with relatively small doses of caffeine (about 1.5 mg/kg bodyweight; e.g.,100 ml of brewed coffee or 500-750 ml of acola beverage) that are commonly consumedby people of various cultures.

How to estimate sweating rate:

1) Measure body weight both beforeand after at least one hour of exerciseunder conditions similar to competitionor a hard practice.2) Measure body weight wearingminimal clothing and while bare footed.Towel dry after exercise and obtainbody weight as soon as is practical afterexercise (e.g. less than 10 min).3) Sweat loss (Litres) = Body weightbefore exercise (in kg) - Body weightafter exercise 4) To convert to a sweat rate per hour,divide by the exercise time in minutesand multiply by 60

Note: 2.2 pounds equals 1.0 kg andconverts to a volume of 1.0 litre or 1,000ml or 34 ounces of water.

Rehydration after exerciseReplacement of sweat losses is an essentialpart of the recovery process. Both water andsalts lost in sweat must be replaced. Aim to

drink about 1.2-1.5 litres of fluid for each kg ofweight loss in training or competition. Drinksshould contain sodium (the main salt lost insweat) if no food is eaten at this time. Sportsdrinks that contain electrolytes are helpful, butmany foods can supply the salt that is needed.A little extra salt may usefully be added tomeals when sweat losses are high, but salttablets should be used with caution.

Recovery after exercise is part of thepreparation for the next exercise session, andall athletes, including strength and powerathletes, will perform below their best if theyare not well hydrated when they begin exercise.

Just like shoes, don’t try out new plansfor fluid and fuel intake during importantcompetition. Do it in practice and findwhat fits you best.

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Athletes look to nutritional supplements formany benefits, including:

l promoting adaptations to trainingl increasing energy supplyl allowing more consistent and intensive

training by promoting recovery between training sessions

l maintaining good health and reducing interruptions to training due to chronic fatigue, illness or injury

l enhancing competitive performance.

Supplement use is widespread amongsportsmen and women, but few of theseproducts are supported by a sound researchbase and some may even be harmful to theathlete. Athletes should look carefully at therisks and rewards of individual supplementsbefore trying them.

Where there is a demonstrated deficiency of an essential vitamin or mineral, and anincreased intake from food is not possible, asupplement may be helpful. The use ofsupplements, however, does not compensatefor poor food choices and an inadequate diet.Many athletes ignore the need for caution insupplement use, and take supplements indoses that are not necessary, and mayeven be harmful.

Protein powders and supplementsProtein supplements, high protein bars andamino acid preparations are among the biggestselling sports nutrition products. Although anadequate intake of protein is essential formuscle growth and repair, this can easily be

achieved from everyday foods and extra proteinis seldom required (See section 3).

Protein-carbohydrate supplements may havea role as part of a post-exercise recovery plan,but whole proteins have advantages overindividual amino acids (see box above).

Fat reduction and muscle buildingA huge array of supplements is on sale withclaims that they can reduce body fat levels andbuild bigger and stronger muscles – claimsthat appeal to athletes and non-athletes alike.

The reality is that many of the products thatare effective in doing this are either on thebanned list or are associated with serioushealth risks (or both).

Compounds in the muscle building categoryinclude chromium, boron,hydroxymethylbutyrate, colostrum and others.Based on current research, none of these hasanything worthwhile to offer the athlete.

Increasing energy supplySupplements in this category include carnitine,pyruvate and ribose as well as some moreexotic herbal preparations. None of these islikely to improve performance and, in spite ofadvertising claims, none is supported by goodindependent evidence.

Nutrition and the immune systemThere is some evidence that athletes who aretraining hard may be at increased risk of minorillnesses and infections. In themselves, theseare generally trivial, but they can interrupttraining or cause an athlete to miss importantcompetitions. Hard training may compromise

Supplements andsports foods

the body’s immune system, and high levels ofstress hormones reduce its ability to fight theseinfections.

Many nutrition supplements, includingglutamine, zinc, Echinacea, colostrum andothers, are on sale with claims that they canboost the immune system, but there is nostrong evidence that any of these is effective.The best evidence supports the use of a highcarbohydrate diet, which lowers stress hormonelevels, and appropriate rest periods.

Supplements for bone and joint healthHard training puts extra wear and tear on thebones, joints and associated structures, andnumerous supplements are claimed to lookafter these tissues.

Healthy bones need a good supply of calciumand Vitamin D. In most cases these nutrientscan be supplied by the diet. Athletes who sufferfrom problems related to sub-optimal bonedensity should seek professional advice andsupervised treatment from a sports physician.

Glucosamine, chondroitin,methylsulphonylmethane (MSM) and otherproducts are promoted for joint health. There issome evidence that long-term (2-6 months)glucosamine treatment can provide subjectiverelief in elderly individuals suffering fromosteoarthritis, but there little no evidence ofbenefit for otherwise healthy athletes.

Supplements that might workSome supplements do offer the prospect ofimproved performance: these include creatine,caffeine, bicarbonate, and perhaps a very few others.

Creatine. Creatine supplements can increasethe amount of high energy creatine phosphatestored in the muscles, and may improveperformance in single or multiple sprints. Itmay also lead to a gain in muscle mass, whichis helpful for some athletes but harmful forothers. As with all supplements, exceeding themaximum effective dose is not helpful.Creatine is normally found in meat and fish,but the doses used (10-20 g per day for 4-5days to load, and 2-3 g per day formaintenance) are more than is found in normalfoods. Creatine supplementation appears not tobe harmful to health.

Caffeine. A small amount of caffeine (1-3mg/kg) can help performance in prolongedexercise and may also be helpful in exercise ofshorter duration. Such moderate doses can befound in everyday amounts of coffee, coladrinks and some sports products (e.g. gels).For example, 100 mg of caffeine is supplied bya small cup of brewed coffee or 750 ml of acola drink. Larger doses of caffeine do notseem to be more effective, and may havenegative outcomes such as over-arousal andpoor sleep patterns after an event. This is likelyto be a problem in multi-day events and insports involving heats and finals.

Bicarbonate. In very hard exercise, the musclesproduce lactic acid. This is both good (givingenergy to allow hard efforts) and bad (causingpain and interfering with muscle function). Inthe same way that excess stomach acidity canbe neutralised by taking bicarbonate, so sodiumbicarbonate (in a dose of about 0.3 g per kg

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body weight) before an event can counter theharmful effects of lactic acid. This can help inall-out events lasting from about 1-8 minutes.There is a risk of gastrointestinal problems, andathletes should experiment in training.

A number of sports foods have beendeveloped to supply a specific formulationof energy and nutrients in a form that iseasy to consume. These can be valuablein allowing athletes to meet their specialnutrition needs when everyday foods areunavailable or impractical to eat. This ismost often the case just prior to, during,or after an exercise session. Examples ofuseful sports foods include:l sports drinks (providing fluid and

carbohydrate during exercise),l sports gels (additional carbohydrate

intake, especially during exercise)l liquid meals (carbohydrate, protein,

vitamins and minerals for a pre-event meal, post-exercise recovery or a high-energy diet)

l sports bars (carbohydrate, protein,vitamins and minerals – often a solid form of the liquid meal)

Of course, the cost of these sports foodsmust be taken into account whendeciding to use them.

Athletes who are liable for drug testing undernational or international programs should beespecially cautious about supplement use.

Some supplements are prepared inunhygienic conditions and contain toxins thatmay cause gastrointestinal problems. Others donot contain ingredients – especially theexpensive ones – that are listed on the label.Contamination of dietary supplements withsubstances that may cause an athlete to fail adoping test is widespread – some surveys havesuggested that as many as one in foursupplements may result in a positive test.These prohibited compounds have not beendeclared on the label, so there is no way for theathlete to know that they are present.

At present, there can be no guarantee of thepurity of any commercial supplement. The onlyway to be sure is to avoid supplementsaltogether, but many athletes are unwilling toaccept this advice. The sensible athlete willwant to see very good reasons for using asupplement and a very low risk of an adversetest before deciding to use it.

There is no evidence that prohormones suchas Androstenedione and Norandrostenedioneare effective in enhancing muscle mass orstrength. These prohormones are promoted foruse by athletes and are readily available inshops and via the internet, but they will resultin negative health consequences as well aspositive drug tests.

Many herbal supplements are claimed toincrease testosterone levels and hence have ananabolic action. These include: TribulisTerrestris; Chrysin; Indole-3-Carbinol; SawPalmetto; Gamma-oryzanol; Yohimbine; Smilax;

Mummio. All of these claims are based onstudies in test tubes and none has been shownto work in humans. Athletes are cautionedagainst the use of these supplements.

Athletes must be aware of the strictliability principle that makes themresponsible for everything they eat anddrink.

Ignorance is not an acceptable excuse fora positive doping result.

Check all supplements with a medicalofficer. If there is any doubt at all, don’ttake it.

Supplements anddoping issues

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Training issuesA demanding endurance training programusually involves daily or twice daily workouts.Inadequate refuelling leads to fatigue andineffective training.

Low body fat levels may benefitperformance, and are pursued obsessively bysome athletes. Severe restriction of energyintake and dietary variety can lead to fatigue,nutritional deficiencies, hormonal imbalancesand disordered eating.

Lengthy, high-intensity workouts lead to highsweat losses, particularly in hot weather.

Requirements for protein, vitamins andminerals may also be increased by a heavytraining load.

Competition issuesThe main factors causing fatigue duringcompetition are fuel (carbohydrate) depletionand dehydration. Strategies for eating before,during and after the event are important toreduce these effects.

Competition is often undertaken in multiplestages, or as a series of heats and finals.Recovery between sessions can be important indetermining the final winner.

Eating strategies for the endurance athleteTo achieve carbohydrate intake targets to meetthe fuel demands of training and recovery,meals and snacks should be based aroundcarbohydrate-rich foods.l Breads and flour-based foodsl Rice, pasta, noodles and other grain foodsl Breakfast cerealsl Fruits

l Starchy vegetables and legumesl Flavoured dairy foods (e.g. yoghurt)l Sugary foods and drinks

Nutrient-dense carbohydrate choices, and theaddition of protein-rich foods and vegetables tomeals, will help to balance fuel needs and othernutrition goals.

Sugary foods and drinks provide a compactform of carbohydrate, which is particularlyuseful when energy needs are high or insituations when it is impractical to eat bulkyfoods.

Endurance athletes with very high energyneeds may find it valuable to spread their dailyfood intake over a series of meals and snacks.Drinks providing carbohydrate (sports drinks,soft drinks, juices, fruit smoothies, andmilkshakes) also provide a compact way torefuel.

Key strategies to achieve lighter and leanerphysiques include low-fat eating, and attentionto portion sizes (see section 12). Well-placedsnacks may help prevent hunger and energydrain over the day and may prevent overeatingat the next meal.

Fluid and fuel replacement are key issuesduring most competitive events, and the athleteshould prepare for competition by fuelling up inthe day(s) leading up to the event and ensuringthat they are well-hydrated. For events lastinglonger than about 90-120 minutes, manyathletes carbohydrate load, by tapering theirtraining and increasing carbohydrate intake for2-3 days prior to the race.

The pre-event meal offers a final way to top-up fuel and fluid levels, and menu choices

Special needs forendurance sports

should be based around carbohydrate-richeating. The ideal amount and type of foods anddrinks, and the timing of the pre-event meal,will vary between athletes and should be fine-tuned with experience to avoid gastrointestinaldisturbances during the event.

In long events there may be a need andopportunity to refuel and rehydrate “on therun”. Sports drinks provide a good balance offluid and carbohydrate to meet both goals, andare designed to taste good to encourage intake.Each athlete should develop a fluid intake planbased on knowledge of expected sweat lossesand how much of this is practicable to replace.Fluid intake should not exceed sweat losses. Invery long events, sports bars, gels andeveryday carbohydrate foods provide anadditional source of carbohydrate for varietyand extra fuel intake. Typically, a fuel intake of~ 20-60 g per hour is suitable, but should befine-tuned according to individual needs andexperience. Race day strategies should be triedin training, both to enhance the session and tofine-tune the competition plan.

After a race or workout, the athlete shouldeat and drink to promote quick recovery. Lightand portable recovery snacks are a usefulchoice until the normal meal pattern is resumed(See team sports for ideas).

Carbohydrate choices for race fuel30 g carbohydrate is provided by:l 400-500 ml of a sports drinkl 250 ml of a defizzed soft drinkl ~1 packet sports gell ~ 3/4 sports barl 1 large or 2 small bananasl 1 thick slice of bread and jam/honeyl 35-40 g candy/confectionery

Remember fluid needs too!

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Training issuesl Many team sports involve seasonal

competition. At the recreational level, the off-season can be lengthy and players often lose fitness and gain body fat as a result of detaining and poor eating practices. This may also occur during the season when players are injured. At the elite level, most team athletes train all year, with just a brief break between seasons.

l Refuelling is an important part of the recovery between matches, and from the team and individual training sessions that occur between games. Traditionally, many team players have focussed on fuelling up only on the day before a match or in the pre-event meal. However, the daily demands of training are best met by a permanent approach to adequate fuel intake.

l Physique is important in the performance of some sporting codes, or positions within a code. Many team athletes have special nutritional needs to support a resistance training program, or a rapid growth spurt.While protein needs are often emphasised,total energy and fuel intake, and the timing of meals/snacks in relation to training are perhaps more important.

l Large fluid losses often go unrecognised in team sports, or are even promoted as a means to lose weight or “toughen up”players. High-intensity work creates large sweat losses even in cold weather, and special needs should be recognised in warmconditions or when heavy clothing and protective gear is worn.

Match issuesl Competition can be played in weekly league

games, or as a tournament with games ever day or several days. Recovery needs must be adjusted according to the schedule.

l Depletion of fuel stores can be an issue for team games lasting longer than 60 minutes,especially for players in mobile positions or with a running game style. High carbohydrate strategies – fuelling up for the game and consuming extra carbohydrate during the match – have been shown to enhance performance in team sports.Hydration strategies are also important for optimal performance. Better match nutrition may not only keep players running further and faster in the second half of a match, butmay help to maintain skills and judgement when players would otherwise become fatigued. Games are often won and lost in the last minutes of the match, and fatigued players are at increased risk of injury.

Eating strategies for team athletesTeam-sport players may adopt the eatingstrategies outlined for endurance athletes, andshould eat well and stay active all year round.The following strategies may be of additionalvalue:l Many team sports have a large contingent of

young players who are “fresh from home”. It is a good team strategy to organise cooking and shopping classes for young players to help them develop the domestic skills and nutrition knowledge that will allow them to reach their full potential as players, Athletes looking after themselves for the first time

Special needs forteam sports

can find it hard to juggle the team commitments, as well as work/school. Many recipe books developed for athletes offer quick and nutritious meal ideas suited to thespecial needs of sport.

l The pre-event meal is a good opportunity fora shared meal, ensuring good last-minute nutritional preparation as well as an opportunity to boost morale and share final tactics. Ideas for pre-event meals are found in the Winter sport section, and are best provided as a buffet, to allow each team member to choose their individual needs and likes.

l Various opportunities exist for players to refuel and rehydrate during team sports – these include quarter or half time breaks,substitutions and time-outs. Some codes even allow trainers to carry drinks to players on the arena during breaks in play. A creative plan should be developed for each team.

l Post-game or post-training recovery is another good opportunity for team nutrition.Alcohol is often a large part of post-game activities in team sports but should be discouraged, unless in moderation and after recovery eating goals are achieved. Post-game snacks and light meals providing nutritious forms of carbohydrate and protein as well as rehydration options will help players to recover effectively while celebrating or commiserating the results of the match.

Ideas for post-exercise recovery snacksEach choice provides ~ 50 gcarbohydrate and a valuable source ofprotein and other nutrientsl 250-350 ml fruit smoothie or liquidmeal l 60 g (1-2 cups) breakfast cereal +milk + 1 fruitl 200 g carton of yoghurt +cereal/breakfast bar l 1 round of meat/cheese and saladsandwiches or roll + 250 ml fruit juicel 150 g thick crust pizza – lean meatand vegetable toppings and easy on thecheesel 60 g sports bar + 250 ml sports drink

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Training issuesl The goal of many power and sprint athletes

is to enhance muscle mass and strength through specially designed resistance training programs. In most cases, these athletes believe that their food focus should be on protein intake. In fact, there is no evidence that very high intakes of protein (> 2 g per kg BM) are necessary or even advantageous for optimizing the results of resistance training. It is likely that the best results are achieved through enhanced recovery strategies such as providing a source of protein and carbohydrate immediately before or after the workout.

l Many power and sprint athletes forget to bring a drink bottle to training. However,workouts are best undertaken when the athlete is well-hydrated and well-fuelled.Fuelling with a sports drink can help the athlete to keep lifting or training with a good technique, right to the end of a long session.

l There are numerous supplements that claim to promote recovery, increase muscle mass,reduce body fat and enhance performance.These claims are attractive to all athletes,but seem particularly entwined with the world of body building and strength training.Many athletes are not aware that the claims made for most products are unsupported or exaggerated, and that the industry operates with little regulation.

Competition issuesl Most sprint events are conducted over a

short time, with minimal impact on fluid and carbohydrate levels. However, competition

can require the athlete to compete in a series of heats, semis and finals, or with long periods between rounds of a field eventor multi-sport competition. This calls for special eating strategies to recover between events or to manage fluid and energy levels over a long day

Eating strategies for power and strengthathletesl A key ingredient in a plan designed to

enhance muscle size and strength is adequate energy intake. Energy should be supplied both by carbohydrate-rich foods that provide fuel for training as well as protein- and nutrient-rich foods that can provide building blocks for the results.

l Recent evidence suggests that enhanced effects on protein balance are achieved by following up a resistance workout with a meal or snack providing a good source of protein and carbohydrate soon after the session. It may be even more valuable to consume this “recovery snack” immediately before the workout.

l A few supplements and sports foods providevaluable benefits to the athlete’s training andcompetition program. It is important for the athlete to seek up-to-date and independent advice from a sports nutrition expert to identify these products and how to use themto suit the athlete’s current program, budget and performance goals.

l On the day of competition, the athlete should consume a comfortable pre-event meal, and organise appropriate carbohydrate-rich drinks and light snacks to

Special needs for powerand sprint sports

stay fuelled and hydrated between events or bouts in a multi-event program.

Strategies for high energy eatingl It is usually more efficient to increase

the number of times that food is eateneach day – for example, a series of 5-9 meals and snacks – than trying simply to increase the size of meals.

l Drinks such as fruit smoothies, liquid meal supplements and fortified milkshakes and juices can provide a substantial source of energy and nutrients that are quick and compact to consume, and less likely to cause gastrointestinal discomfort than bulky foods.

l Sugary foods and specialised sports products (drinks, bars) can provide a more compact form of carbohydrate and other nutrients, which is particularly useful when energy needs are high.

l A food record can identify the times in a busy day that aren’t being well used for fuelling up. The athlete should use creative ideas and good planning to arrange a supply of portable snacks and drinks that can travel with them over their day.

Food combinations supplyingcarbohydrate and proteinl Breakfast cereal and milkl Sandwiches with meat, cheese or egg

fillingsl Meat/fish/chicken stir-fries served with

rice or noodlesl Fruit smoothies or liquid meal

supplementsl Fruit and yoghurtl Dried fruit and nut mixes

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Training and competition issuesl Winter sports encompass a wide range of

events – endurance events such as cross-country skiing, team games such as ice hockey, sprint events such as speed skating,and weight conscious sports such as figure skating. In most cases, the major nutritional needs for these sports are derived from the physiological characteristics of the event andare covered in the previous pages of this booklet.

l Additional nutritional issues for Winter sport athletes include the special needs arising from the environments in which they are often undertaken – extreme cold and high altitude.

Special issues for exercise in cold climatesl In cold weather, many athletes forget about

their fluid needs thinking that their sweat needs are minimal. In fact, sweat losses can be substantial in high-intensity sports of prolonged or intermittent duration, and may cause some impairment of performance especially if allowed to accumulate over a number of sessions. It can be useful for athletes involved in high-intensity sports to undertake fluid monitoring sessions (see section 6) during training and events to gauge true fluid needs and their success in meeting them.

l Fluid intake during exercise also provides anopportunity for fuel intake – for example,sports drinks containing 6-8% carbohydrate composition are typically able to meet the fuel and fluid needs of warm-weather sports simultaneously. However, in cold climates,

fuel needs during an event will generally be maintained while fluid needs are lower than when the same event is undertaken in a hot environment. Therefore, many athletes refuel with more concentrated carbohydrate drinks – sometimes up to 25% concentration – or add carbohydrate gels and solid foods to the event menu.Experimentation in training will help the athlete develop a successful competition dayprogram.

l Movement on snow and ice is more complexthan running over ground, and has a greater risk of injury and accidents. There is some evidence that a fatigued athlete is at greater risk of these problems, and the winter sport athlete should take a pro-active role in maintaining fluid and fuel status during prolonged workouts or during periods of intensive training. Since many training venues are held in wilderness areas, some creativity is required to ensure that an adequate supply of foods and fluids are available during exercise and for speedy recovery after the workout.

Special issues for exercise at moderatealtitudesl The cold and dry conditions at moderate

altitudes cause an increase in water losses during breathing. This can lead to a substantial increase in fluid losses at moderate altitude compared with sea level.The winter sport athlete should take additional care to check fluid status over the day and during exercise sessions when they move to a higher altitude, since habitual

Special needs for wintersports

drinking patterns may need to be adjusted tokeep pace with these losses.

l There is an increase in carbohydrate use during exercise at altitude, making it more important to be aggressive with refuelling strategies during a workout, and over the day.

l Since a move to a higher altitude may increase oxidative damage during exercise,and promote adaptive response to increase erythropoiesis (red blood cell production), theathlete should ensure that their diet is rich inanti-oxidant containing fruits in vegetables,and in iron-rich foods.

Ideas for high carbohydrate pre-eventmeals*Breakfast menusl Breakfast cereal and milk, fresh or

canned fruitl Toast and jam/honeyl Pancakes and syrupl Fruit-flavoured yoghurtl Baked beans or tinned spaghetti on toastl Liquid meal supplement or fruit

smoothieLunch and dinner menus l Rice dishes – risotto, fried rice, paellal Pasta and light saucel Bread, including rolls and sandwichesl Fruit and fruit based dessertsl Rice pudding* A low-fat or low-fibre menu may help toreduce the risk of gastrointestinalproblems in susceptible athletes

Iron-rich eatingl Consume moderate servings of red

meats (well-absorbed iron) in 3-5 meals per week

l Choose iron-fortified cereal products such as breakfast cereals

l Combine plant and non-meat sources of iron (e.g. legumes, cereals, eggs,green leafy vegetables) with food factors that enhance iron absorption.These include vitamin C and a factor found in meat/fish/chicken. Examples of clever matching include fruit juice orfruit with breakfast cereal, or chilli con carne (meat and beans)

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Training issuesThe key nutritional interest of many athletes isto reduce body weight and body fat. A low levelof body weight and body fat often provides abenefit to performance. In other sports involvingsubjective outcomes (e.g. gymnastics, diving,body building), the athlete who is lean and trimis judged to have a higher aesthetic appeal.Although certain body shapes and physiquesare held up as “de rigueur” for many sports,each athlete must be realistic in setting targetsfor the weight and fat loss programs theyundertake.

Challenges occur for the athlete whosetraining does not involve high energyexpenditure work – for example, the athletewho undertakes lengthy training sessions thatare primarily based on skill and agility. It ismore difficult to create the energy deficitneeded to reduce weight and body fat whenbasal energy needs are low to moderate.

l Restrictive eating and fad diets can lead to dehydration and fuel depletion, marring training performance and increasing the riskof injury and accidents, rather than achieving effective loss of body fat.

Competition issuesIn many combat sports (boxing, wrestling, martialarts), some strength sports (weight lifting) andlightweight rowing, competition involves weightdivisions that attempt to provide a matchbetween athletes of equal size and performance.In such sports, athletes typically try to loseweight in the days before the competition (andits pre-event weigh in), in order to qualify for a

weight division that is lighter than their habitualbody weight and gain an advantage over asmaller opponent. Acute strategies to “makeweight” expose the athlete to health andperformance risks arising from dehydration, fueldepletion, inadequate nutrient intake, andpsychological stress.

Strategies for athletes in weight conscioussportsAthletes will benefit from professional advicefrom an expert such as a sports dietitian to setrealistic goals for weight and fat loss attempts,and a suitable long-term eating plan.

The athlete in skill-based sports should seektheir coach’s input to introduce or increaseaerobic workouts that can increase overallenergy expenditure without detriment to keytraining sessions. This may include changes tolifestyle to increase incidental exercise oractivity in the day.

Athletes who compete in weight divisionsports should settle for a weight category thatis close to the training weight that can beachieved with a safe and healthy plan. Final“fine tuning” of weight prior to the event shouldnot involve changes of >1-2% body weight,and should be undertaken without resort toextreme techniques of dehydration and fasting.

l Athletes in weight conscious sports may be at higher risk of disordered eating and eating disorders than other athletes or the sedentary population. It is important that athletes who develop warning signs of such problems are refereed at an early stage for expert team-based advice.

Special needs for weightconscious sports

Strategies for staying lean and triml Assess portion sizes at meals to

ensure that over-eating does not occurdue to habit or unnecessary hunger

l Use well-chosen snacks between meals to maintain fuel levels for training sessions or to avoid excessive hunger. However, avoid snacking for entertainment or comfort. Snacks can often be organised by saving part of a meal for a later occasions, rather than by eating extra food.

l Use low-fat strategies in choosing foods and while cooking or preparing meals

l Make meals and snacks more “filling”by including plenty of salads and vegetables, by taking the higher-fibre option, and by including low glycaemicforms of carbohydrate.

l A food record will help to identify the difference between an athlete’s desired eating plan, and their actual intake. Many people are unaware of the habits that sabotage their eating goals

Examples of incorporating lowglycaemic index carbohydrate foodsinto mealsl Enjoy rolled oats (porridge or low-fat

versions of Bircher Muesli) instead of Cornflakes for breakfast

l Replace white and wholemeal breads with wholegrain and multi-grain choices

l Add lentils and legumes to casseroles and pasta sauces

l Enjoy flavoured yoghurt as a snackl Replace mashed potato with al dente

pasta or buckwheat

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Most elite athletes are well-seasoned travellers,seeking competition or specialised trainingenvironments far away from home. In manyteam sports, high-level competition is organisedin a national or regional league that requiresweekly or biweekly travel to matches. Frequenttravel can pose a number of challenges:l Disruptions to the normal training routine

and lifestyle while the athlete is en routel Changes in climate and environment that

create different nutritional needsl Jet lagl Changes to food availability including

absence of important and familiar foodsl Reliance on hotels, restaurants and

takeaways instead of home cookingl Exposure to new foods and eating culturesl Temptations of an “all you can eat” dining

hall in an Athletes’ Villagel Risk of gastrointestinal illnesses due to

exposure to food and water with poor hygiene standards

l Excitement and distraction of a new environment

The keys to eating well while travelling are:1. Planning aheadInvestigate food patterns and availability at yourdestination before you leave home. This mayhelp you to plan useful food supplies to take onyour travels that can replace missing andimportant items.

Contact the catering organisers at yourdestination to let them know of your needs formeal timing and menus.l Make an eating plan for travel that

incorporates the best of the available food

supplies (e.g. airline catering, restaurants enroute) as well as self-supplied snacks.

2. Eat and drink well while on the moveRecognise that enforced rest while travellingwill reduce energy needs, but create moreopportunities for high energy intake if theathlete succumbs to “boredom eating”. Beaware of eating to real need.

When moving to a new time zone, adopteating patterns that suit your destination assoon as the trip starts. This will help to adaptyour body clock.

Be aware of unseen fluid losses in airconditioned vehicles and pressurised planecabins. Have a drink plan that keeps you wellhydrated.

3. Be wary of food and water hygieneFind out whether it is safe to drink the localwater supply. If risky, stick to sealed bottles of water and other drinks or hot drinks. Bewary of ice added to drinks – it is often madefrom tap water.

In high-risk environments stick to foodproduced in good hotels or well-knownrestaurants. Avoid eating food from local stallsand markets, however tempting it is to have an“authentic cultural experience”.

Stick to food that has been well-cooked, andavoid salads or unpeeled fruit that has been incontact with local water or soil.

4. Choose well from local cuisine andsupplement with non-perishable foodsupplies brought from home

Special needs for thetravelling athlete

Ideas for portable supplies for thetravelling athletel Breakfast cereal and powdered milkl Cereal and breakfast barsl Rice cakesl Spreads – honey, jam, peanut butterl Powdered sports drinks and liquid

meal supplementsl Sports barsl Dried fruit and nuts

5. Use clever tactics in restaurants,all you can eat dining halls and when choosing takeawaysStick to an eating plan based on what is normally eaten at home, or what meets new nutritional needs,rather than being mesmerised by all the food on offer.

Be assertive in asking for foods to beprepared to your needs – for example, with lowfat cooking methods, or with an addedcarbohydrate serving.

Avoid hanging around in restaurants ordining halls for entertainment – it can oftenlead to unplanned and unnecessary eating.l Remember that your normal eating patterns

probably involve well-timed and well-chosen snacks. If your new catering arrangements provide only for main meals, ensure that the menu at meals includes some items that canbe taken away for snack needs.

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Nutrition for the athlete is based oninformation discussed at the IOC ConsensusConference on Nutrition for Sport, held inLausanne in June 2003. The papers presentedat that meeting were published as a SpecialIssue of the Journal of Sports Sciences(Volume 22 No.1. January 2004)

1. Energy balance and body composition insports and exercise Anne Loucks2. Carbohydrates and fat for training andrecovery Louise Burke, Bente Kiens, John Ivy3. Pre-exercise carbohydrate and fat ingestion:effects on metabolism and performance MarkHargreaves, John A Hawley, Asker E Jeukendrup4. Fluid and fuel intake during exercise Ed Coyle5. Fluid and electrolyte needs for preparation andrecovery from training and competition Susan Shirreffs, Samuel Cheuvront, LawrenceArmstrong6. Protein and amino acids Kevin Tipton,Bob Wolfe7. Dietary antioxidants and exercise ScottPowers, Keith C DeRuisseau, John Quindry,Karyn L Hamilton8. Dietary supplements Ron Maughan, DougKing, Trevor Lea9. Exercise, nutrition and immune functionMike Gleeson, Bente Pedersen, David Nieman10. Nutritional strategies to influence adaptationsto training Lawrence Spriet, Marty Gibala

Commentaries1. Protein and amino acid requirements ofathletes D. Joe Millward2. Exertional Hyponatraemia Lawrence E. Armstrong

References

The amount, composition and timing of foodintake can profoundly affect sportsperformance. Good nutritional practice will helpathletes train hard, recover quickly and adaptmore effectively with less risk of illness andinjury. Athletes should adopt specific nutritionalstrategies before and during competition tohelp maximise their performance. Athletes willbenefit from the guidance of a qualified sportsnutrition professional who can provide adviceon their individual energy and nutrient needsand also help them to develop sport-specificnutritional strategies for training, competitionand recovery.

A diet that provides adequate energy fromthe consumption of a wide range of commonlyavailable foods can meet the carbohydrate,protein, fat, and micronutrient requirements oftraining and competition. The right diet will helpathletes achieve an optimum body size andbody composition to achieve greater success intheir sport. When athletes restrict their foodintake, they risk nutrient deficiency that willimpair both their health and their performance.Careful selection of nutrient-dense foods isespecially important when energy intake isrestricted to reduce body and/or fat mass. Fatis an important nutrient and the diet shouldcontain adequate amounts of fats.

Athletes should aim to achieve carbohydrateintakes that meet the fuel requirements of theirtraining programs and also adequately replacetheir carbohydrate stores during recoverybetween training sessions and competition. Thiscan be achieved when athletes eatcarbohydrate-rich snacks and meals that alsoprovide a good source of protein and other

nutrients. A varied diet that meets energy needswill generally provide protein in excess ofrequirements. Muscle mass is maintained orincreased at these protein intakes, and thetiming of eating carbohydrate and protein mayaffect the training adaptation.

A high carbohydrate intake in the daysbefore competition will help enhanceperformance, particularly when exercise lastslonger than about 60 minutes. Dehydrationimpairs performance in most events, andathletes should be well hydrated beforeexercise. Sufficient fluid should be consumedduring exercise to limit dehydration to less thanabout 2% of body mass. During prolongedexercise the fluid should provide carbohydrate.Sodium should be included when sweat lossesare high especially if exercise lasts more thanabout 2 hours. Athletes should not drink somuch that they gain weight during exercise.During recovery from exercise, rehydrationshould include replacement of both water andsalts lost in sweat.

Athletes are cautioned against theindiscriminate use of dietary supplements.Supplements that provide essential nutrientsmay be of help where food intake or foodchoices are restricted, but this approach toachieving adequate nutrient intake is normallyonly a short term option. The use ofsupplements does not compensate for poorfood choices and an inadequate diet. Athletescontemplating the use of supplements andsports foods should consider their efficacy, theircost, the risk to health and performance, andthe potential for a positive doping test.

Excessive training and competition are

IOC Consensus Statementon Sports Nutrition 2003

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associated with some negative consequences.Robust immunity and reduced risk of infectioncan be achieved by consuming a varied dietadequate in energy and micronutrients,ensuring adequate sleep and limiting other lifestress. Attention to dietary intake of calciumand iron is important in athletes at risk ofdeficiency but use of large amounts of somemicronutrients may be harmful. Female athleteswith menstrual disorders should be promptlyreferred to a qualified specialist physician fordiagnosis and treatment.

Food can contribute not only to theenjoyment of life, but also to success in sport.

Lausanne, 18 June 2003