NUTRITION GUIDELINES

Belmont University Athletic Training

IMPORTANCE OF PROPER NUTRITION Everything from physical movement to

cognitive activities require energy to function.

Optimal performance and recovery from training require ideal nutritional practices to provide the demands of physiologic function and tissue rebuilding.

Proper nutrition includes adequate quality and quantity of carbohydrates, fats, proteins, vitamins, minerals, and water. Nutritional supplements are not adequate

replacements for daily nutritional dietary requirements

THE FOOD PYRAMID

CARBOHYDRATES Carbohydrates are the main source of fuel

that powers your body. Eating the right amount of carbohydrates can

increase your energy level and improve your performance. Your muscles need carbohydrates to fuel your

activity. Choose foods that are high in carbohydrates

and not high fat foods.

CARBOHYDRATES Best options for carbohydrates are:

Spaghetti or pasta with tomato sauce Rice, potato, yams Breads, muffins, bagels, cereal Jam, jelly, honey, syrup Fruit – bananas, pineapples, raisins, figs Juices – apple, grape, cranberry or orange

PROTEINS

Protein plays an important role in cell growth and repair. Helps your body recover from injury and sports

related stress. Helps maintain your muscle mass, build and

repair tissue, and provides some energy. Protein foods are found primarily in the meat

and dairy food groups. Excellent sources of protein include: lean

beef, pork, chicken, turkey, tofu, nuts, fish, eggs, peanut butter, and dried beans.

FATS Fat is only needed by the body in small

amounts. An extremely low-fat diet, however, is very

unhealthy and will inhibit athletic performance. Athletes burn fat as fuel during exercise. Fat provides a source of calories specifically

for long-term exercise (i.e. endurance events)

Fats should be included in your food choices as part of a healthy diet. No one should eat more than 25-30 grams of fat

per day.

PRE-COMPETITION MEALS Maintain a normal blood sugar and

prevent performance problems associated with hypoglycemia, such as light-headedness, blurred vision, needless fatigue, inability to concentrate, and indecisiveness.

Settle the stomach, absorb some of the gastric juices and prevent feelings of hunger

Provide energy to fuel the muscles – your body can digest the food you eat before you exercise and put it to good use.

PRE-COMPETITION MEALS Use these general guidelines, however,

everyone’s body is different and you might have to do some trial and error to find out what works best for you.

Choose primarily carbohydrates before an event because they digest quickly and are readily available for fuel.

Avoid large amounts of protein. Large amounts of protein will remain in your stomach

and may feel heavy and uncomfortable. Pay attention to timing between meals and

competition. Allow 3-5 hours for large meals, 2-3 hours for small meals and 0-1 hours for a light snack.

SAMPLE PRE-COMPETITION MEALS Breakfast: 3-4 hours before competition

1 cup orange juice 2 cups corn flakes 1 banana 2 slices wheat toast 1 cup skim milk 1-2 cups water

Liquid Breakfast: 1-2 hours before competition 1 cup orange juice 1 package instant breakfast 1 cup skim milk

Snacks: crackers, cereal, bagel, toast, fruit, yogurt, energy bar, small turkey sandwich

SAMPLE PRE-COMPETITION MEALS Lunch: 3-4 hours before

competition 1 cup vegetable soup 4 oz skinless baked

chicken 1 cup mashed

potatoes 1 cup green beans ½ cup sorbet 2 cups skim milk

Dinner: 3-4 hours before competition 2 cups spaghetti 1 cup tomato sauce,

with lean meat or marinara

Parmesan cheese 2 cups tossed salad 2 T low-fat dressing 3 pieces bread 2 cups fruit juice

RECOVERY OR POST-COMPETITION MEALS Focus recovery meal on carbohydrates

Your muscles need carbs to make glycogen, the fuel that supports hard exercise.

Eat 75 to 150 grams of carbohydrates soon after exercise and again every two hours after an intense exercise

Eating small amounts of protein with the carbs may enhance refueling and recovery. Wholesome cereal with milk and fruit Fruit smoothie Meat sauce on pasta

Drink enough fluids to quench your thirst and then drink more During or after intense exercise if you are thirsty you are already

slightly dehydrated. Make sure you drink enough fluids to maintain proper hydration.

RECOVERY OR POST-COMPETITION MEALS Eat wholesome fruits, vegetables and juices that

contain potassium Potassium is a mineral (electrolyte) that you loose in sweat Foods high in potassium and carbohydrates are: oranges, orange

juice, bananas, raisins, dried apricots, potatoes, and squash (acorn or butternut squash)

Post-exercise, natural juices provide more nutrition from vitamins, minerals, and potassium compared to sport drinks

Keep eating carbohydrates-rich foods for at least two days after intense exercise to fully replace depleted glycogen stores. Your muscles need time to carbo-reload.

Rest your muscles after an intense workout or exercise. Rest is a critical part of both the training and recovery.

HEALTHY SELECTIONS ON THE ROAD Subway:

6 inch veggie delight 6 inch turkey breast 6 inch roasted

chicken breast McDonald’s:

Garden salad with reduced-calorie dressing

Grilled chicken without mayo

Fruit and yogurt parfait

Fruit and walnut salad

Taco Bell: Chicken soft taco Bean burrito

Wendy’s: Grilled chicken

sandwich Mandarin orange

salad with low-fat dressing