What diet is best for athletes?

It's important that an athlete's diet provides the right amount of energy, the 50-plus nutrients the

body needs and adequate water. No single food or supplement can do this. A variety of foods are

needed every day. But, just as there is more than one way to achieve a goal, there is more than

one way to follow a nutritious diet.

Do the nutritional needs of athletes differ from non-athletes?

Competitive athletes, sedentary individuals and people who exercise for health and fitness all

need the same nutrients. However, because of the intensity of their sport or training program,

some athletes have higher calorie and fluid requirements. Eating a variety of foods to meet

increased calorie needs helps to ensure that the athlete's diet contains appropriate amounts of

carbohydrate, protein, vitamins and minerals.

Are there certain dietary guidelines athletes should follow?

Health and nutrition professionals recommend that 55-60% of the calories in our diet come from

carbohydrate, no more than 30% from fat and the remaining 10-15% from protein. While the

exact percentages may vary slightly for some athletes based on their sport or training program,

these guidelines will promote health and serve as the basis for a diet that will maximize

performance.

How many calories do I need a day?

This depends on your age, body size, sport and training program. For example, a 250-pound

weight lifter needs more calories than a 98-pound gymnast. Exercise or training may increase

calorie needs by as much as 1,000 to 1,500 calories a day. The best way to determine if you're

getting too few or too many calories is to monitor your weight. Keeping within your ideal

competitive weight range means that you are getting the right amount of calories.

Which is better for replacing fluids-water or sports drinks?

Depending on how muscular you are, 55-70% of your body weight is water. Being "hydrated"

means maintaining your body's fluid level. When you sweat, you lose water, which must be

replaced if you want to pet-form your best. You need to drink fluids before, during and after all

workouts and events.

Whether you drink water or a sports drink is a matter of choice. However, if your workout or

event lasts for more than 90 minutes, you may benefit from the carbohydrates provided by sports

drinks. A sports drink that contains 15-18 grams of carbohydrate in every 8 ounces of fluid

should be used. Drinks with higher carbohydrate content will delay the absorption of water and

may cause dehydration, cramps, nausea or diarrhea. There are a variety of sports drinks on the

market. Be sure to experiment with sports drinks during practice instead of trying them for the

first time the day of an event.

What are electrolytes?

Electrolytes are nutrients that affect fluid balance in the body and are necessary for our nerves

and muscles to function. Sodium and potassium are the two electrolytes most often added to

sports drinks. Generally, electrolyte replacement is not needed during short bursts of exercise

since sweat is approximately 99% water and less than 1% electrolytes. Water, in combination

with a well- balanced diet, will restore normal fluid and electrolyte levels in the body. However,

replacing electrolytes may be beneficial during continuous activity of longer than 2 hours,

especially in a hot environment.

What do muscles use for energy during exercise?

Most activities use a combination of fat and carbohydrate as energy sources. How hard and how

long you work out, your level of fitness and your diet will affect the type of fuel your body uses.

For short-term, high-intensity activities like sprinting, athletes rely mostly on carbohydrate for

energy. During low-intensity exercises like walking, the body uses more fat for energy.

What are carbohydrates?

Carbohydrates are sugars and starches found in foods like breads, cereals, fruits, vegetables,

pasta, milk, honey, syrups and table sugar. Carbohydrates are the preferred source of energy for

your body. Regardless of origin, your body breaks down carbohydrates into glucose that your

blood carries to cells to be used for energy. Carbohydrates provide 4 calories per gram, while fat

provides 9 calories per gram. Your body cannot differentiate between glucose that comes from

starches or sugars. Glucose from either source provides energy for working muscles.

Is it true that athletes should eat a lot of carbohydrates?

When you are training or competing, your muscles need energy to perform. One source of

energy for working muscles is glycogen, which is made from carbohydrates and stored in your

muscles. Every time you work out, you use some of your glycogen. If you don't consume enough

carbohydrates, your glycogen stores become depleted, which can result in fatigue. Both sugars

and starches are effective in replenishing glycogen stores.

When and what should I eat before I compete?

Performance depends largely on the foods consumed during the days and weeks leading up to an

event. If you regularly eat a varied, carbohydrate-rich diet you are in good standing and probably

have ample glycogen stores to fuel activity. The purpose of the pre-competition meal is to

prevent hunger and to provide the water and additional energy the athlete will need during

competition. Most athletes eat 2 to 4 hours before their event. However, some athletes perform

their best if they eat a small amount 30 minutes before competing, while others eat nothing for 6

hours beforehand. For many athletes, carbohydrate-rich foods serve as the basis of the meal.

However, there is no magic pre-event diet. Simply choose foods and beverages that you enjoy

and that don't bother your stomach. Experiment during the weeks before an event to see which

foods work best for you.

Will eating sugary foods before an event hurt my

performance?

In the past, athletes were warned that eating sugary foods before exercise could hurt performance

by causing a drop in blood glucose levels. Recent studies, however, have shown that consuming

sugar up to 30 minutes before an event does not diminish performance. In fact, evidence suggests

that a sugar-containing pre-competition beverage or snack may improve performance during

endurance workouts and events.

What is carbohydrate loading?

Carbohydrate loading is a technique used to increase the amount of glycogen in muscles. For five

to seven days before an event, the athlete eats 10-12 grams of carbohydrate per kilogram body

weight and gradually reduces the intensity of the workouts. (To find out how much you weigh in

kilograms, simply divide your weight in pounds by 2.2.) The day before the event, the athlete

rests and eats the same high-carbohydrate diet. Although carbohydrate loading may be beneficial

for athletes participating in endurance sports, which require 90 minutes or more of non-stop

effort, most athletes needn't worry about carbohydrate loading. Simply eating a diet that derives

more than half of its calories from carbohydrates will do.

As an athlete, do I need to take extra vitamins and minerals?

Athletes need to eat about 1,800 calories a day to get the vitamins and minerals they need for

good health and optimal performance. Since most athletes eat more than this amount, vitamin

and mineral supplements are needed only in special situations. Athletes who follow vegetarian

diets or who avoid an entire group of foods (for example, never drink milk) may need a

supplement to make up for the vitamins and minerals not being supplied by food. A

multivitamin-mineral pill that supplies 100% of the Recommended Dietary Allowance (RDA)

will provide the nutrients needed. An athlete who frequently cuts back on calories, especially

below the 1,800 calorie level, is not only at risk for inadequate vitamin and mineral intake, but

also may not be getting enough carbohydrate. Since vitamins and minerals do not provide

energy, they cannot replace the energy provided by carbohydrates.

Will extra protein help build muscle mass?

Many athletes, especially those on strength-training programs or who participate in power sports,

are told that eating a ton of protein or taking protein supplements will help them gain muscle

weight. However, the true secret to building muscle is training hard and consuming enough

calories. While some extra protein is needed to build muscle, most American diets provide more

than enough protein. Between 1.0 and 1.5 grams of protein per kilogram body weight per day is

sufficient if your calorie intake is adequate and you're eating a variety of foods. For a 150-pound

athlete, that represents 68-102 grams of protein a day.

Why is iron so important?

Hemoglobin, which contains iron, is the part of red blood cells that carries oxygen from the lungs

to all parts of the body, including muscles. Since your muscles need oxygen to produce energy, if

you have low iron levels in your blood, you may tire quickly. Symptoms of iron deficiency

include fatigue, irritability, dizziness, headaches and lack of appetite. Many times, however;

there are no symptoms at all. A blood test is the best way to find out if your iron level is low. It is

recommended that athletes have their hemoglobin levels checked once a year.

The RDA for iron is 15 milligrams a day for women and 10 milligrams a day for men. Red meat

is the richest source of iron, but fish and poultry also are good sources. Fortified breakfast

cereals, beans and green leafy vegetables also contain iron. Our bodies absorb the iron found in

animal products best.

Should I take an iron supplement?

Taking iron supplements will not improve performance unless an athlete is truly iron deficient.

Too much iron can cause constipation, diarrhea, nausea and may interfere with the absorption of

other nutrients such as copper and zinc. Therefore, iron supplements should not be taken without

proper medical supervision.

Why is calcium so important?

Calcium is needed for- strong bones and proper muscle function. Dairy foods are the best source

of calcium. However, studies show that many female athletes who are trying to lose weight cut

back on dairy products. Female athletes who don't get enough calcium may be at risk for stress

fractures and, when they're older, osteoporosis. Young women between the ages of 11 and 24

need about 1,200 milligrams of calcium a day. After age 25, the recommended intake is 800

milligrams. Low-fat dairy products are a rich source of calcium and also are low in fat and

calories.

How does nutrition affect my performance?

Nutrition can impact performance in a variety of ways. There are over 50 nutrients that your

body needs on a daily basis. Over a period of time, inadequate intake or omission of any of these

nutrients can have a negative affect on you health and athletic performance. Unless you have

major difficulties in your diet, nutrition will not work overnight miracles such as shaving half a

second off your 100-meter dash times, but optimal nutrition throughout the year will make a

difference. By staying healthy and decreasing “down time” you will feel better, train harder and

be in better condition. This could mean the difference between winning and losing.

What is the best diet for an athlete?

There is no one perfect diet. Each is different and has individualized needs; a 98-pound gymnast,

for example, should eat differently than a 250-pound weightlifter. The best diet is one that keeps

you well hydrated, provides adequate calories, and supplies the 50-plus nutrients in the needed

amounts. No single food or supplement can do this. This is best achieved by consuming a wide

variety of food on a daily basis.

What should I eat to increase my strength?

The most important factor in increasing your strength is not what you eat, but rather how you

train. Strength can be gained only after a period of progressive resistance weight training. How

much strength you actually gain depends on the intensity and type of weight training. It is

commonly thought that large amounts of protein or amino acids are necessary to add muscle

mass. Although protein is a component of muscle, muscle is mostly water and only 20-22%

protein. An adequate protein intake is certainly important in gaining strength and muscle, but so

is your intake of other nutrients including carbohydrate and various vitamins. Additionally, if

your calorie intake isn’t adequate, the protein you eat will be used for energy instead of building

muscle tissue. The athlete who cuts back on food to lose weight and then takes vitamins and

mineral pills may be getting more than the needed amounts of vitamins and minerals, but won’t

be able to increase or even maintain muscle mass. An adequate diet is essential to maintaining

energy levels, developing muscles, and increasing endurance and strength.

Are there any nutrients that are more important than others

for an athlete?

Yes, the most important nutrient is the one most often overlooked- water! Why is water so

important? Because your body is approximately 60-70% water. You can go weeks and even

months without certain vitamins or minerals before noticing an effect, but without adequate

water, performance can be affected in less than an hour. Water is necessary for your body’s

cooling system. It also transports nutrients throughout your tissues and maintains adequate blood

volume. Dehydration can cause your body to overheat. Small un-replaced fluid losses can impair

performance, and large un-replaced losses can cause heat stroke and even death.

How much water is enough?

If you wait until you’re thirsty to drink, you have waited to long. During intense exercise the

body’s thirst mechanism lags behind actual need. It is important to make a conscious effort to

drink water before you ever get thirsty. Your actual requirement will vary depending on the

temperature and humidity, the intensity of your workout or event, and how well acclimated you

are. The most reliable indicator of how much water you need is your weight. In hot and humid

weather, athletes can sweat off 6 lbs. per hour. Each pound of weight lost as sweat is equal to 2

cups of water. You cannot lose that much fat in a short period of time. Therefore, it is important

to weigh yourself nude, or in minimal clothing before and after exercising. For each pound lost,

drink 2 cups of fluid before exercising again. If you routinely lose more than 2% of your body

weight, drink more water immediately before and during your workouts or event. All athletes

should drink water before, during and after workouts and events.

Is it true that athletes should drink lots of water and juice

when flying? Why?

Yes, this is important. The air in the plane’s passenger compartment is very dry so your body

can lose a lot of fluid from evaporation during your flight. For this reason, you should drink

plenty of water and juice before, during and after air travel. The longer the flight, the more water

you should drink. This is especially important during overseas flights. Avoid alcohol and

caffeine-containing beverages (such as coffee or cola), because they increase your water loss.

What about using sport drinks for fluid replacement?

For workouts or events lasting less than 2 hours, water is excellent for fluid replacement.

Athletes sometimes choose sport drinks because they like the taste and feel it makes them drink

more fluid. If an event last longer than 2 hours, an athlete may benefit from carbohydrate and

electrolytes provided by fluid-replacement type drinks. The drinks should be between 4-8%

carbohydrate (15-18 grams per 8 ounces of fluid). Drinks with a higher carbohydrate can delay

the absorption of water, possibly causing cramps, nausea and diarrhea. Be sure to experiment

with these drinks during practice instead of trying for the first time during competition.

Do athletes have to worry about getting enough sodium,

potassium and other electrolytes that are lost in sweat?

Replacement of these electrolytes is important because they are involved in fluid balance, nerve

conduction and muscle contraction. However, you need not worry about replacement until after

exercise is over. The one exception is during ultra-endurance events such as 50-mile runs, 100-

mile bicycle rides or long triathlons. Sweat contains small amounts of the electrolytes and is

actually less concentrated with electrolytes that your body fluids. When you sweat, your body

loses a lot more water than electrolytes. During exercise, water replacement is the main concern.

After exercise, electrolyte replacement is easily achieved by normal diet. Getting enough

sodium is not a problem for most athletes. At most, it only takes a few extra shakes form the

saltshaker. Potassium replacement is equally important. Bananas and citrus fruits, as well as

juices such as orange and grapefruit are excellent sources of potassium, as are potatoes,

tomatoes, meat and milk.

As an athlete, do I need more vitamins and minerals than a

non-athlete?

Research supports the fact that when the diet is adequate, vitamin and mineral supplements do

not improve performance. Athletes need to consume approximately 1800 calories daily from a

variety of foods in order to meet their need for vitamins and minerals. Athletes, who cut back on

calories, are on vegetarian diets or avoid an entire group of foods (i.e., never eat meat or drink

milk) may need a supplement to make up for the vitamins or minerals not supplied by food.

However, a vitamin/mineral supplement cannot provide energy an athlete gets from consuming

the calories in food. If you are taking an over-the-counter dietary supplement or are thinking

about taking one, the Recommended Dietary Allowance (RDA) represents the best guideline for

safe and adequate intakes for supplementation. A multi-vitamin/mineral pill that supplies 100%

of the RDA for each nutrient (check the label) will provide the needed nutrients.

I’m on a heavy training program; how much protein do I

need?

Based on current research, it appears that 1.0-1.5 grams of protein per kilogram of body weight

will meet most athletes’ needs, as long as they are getting enough calories and not eating a

vegetarian diet. Recent studies suggest that the protein intake for endurance athletes may be as

high as 1.5 grams per kilogram of body weight. For a 150-pound (68 kg) athlete, that is 68-102

grams of protein. There are approximately 10 grams of protein in one ounce of meet, 1 egg, 1

glass of milk, 1 ounce of cheese or 4 slices of bread. Studies have found that most athletes eat

far more protein than they need. A more common problem for athletes on a heavy training

program is not eating enough carbohydrate calories. If the body doesn’t have enough

carbohydrate to use for energy, then protein is used, which means the protein isn’t available for

maintaining muscle mass. Protein supplements offer no advantage over protein available from

foods such as meat, milk, cheese, and eggs. In fact, the protein quality of many so-called high

protein supplements is variable and often inferior to milk and egg protein.

But what if I’m lifting weights to build up my muscles?

You will need a little more protein than if you weren’t lifting weights, but that doesn’t mean you

will need more than you are already eating. One of the most important factors affecting

protein/amino acid needs of strength athletes is energy intake (calories). Inadequate or low-

protein intake by athletes is usually due to not eating enough calories.

It doesn’t hurt to eat extra protein just to make sure, does it?

The body cannot store extra protein,; therefore, it must use it or lose it. If you eat more protein

than your body can use, the protein is broken down and part of it is either used as energy or

stored as body fat. The other part, the nitrogen part, can be toxic to the body in excess amounts.

Large amounts of protein can lead to dehydration, stress your kidneys and liver, increase the

amount of calcium you lose in your urine and cause “gout-like” symptoms in your joints.

What about amino acid supplementation?

Amino acids are the individual units of protein, much like the individual links of a chain link

fence. They have become popular among strength-training athletes and are often taken because

the athlete has been told they will stimulate an anabolic effect, increase the rate of muscle gain,

or cause weight loss. They can be taken individually or in various combinations. One example

is a combination of arginine and ornithine, which is solid as a “natural steroid.” Another formula

containing arginine and lysine is sold to cause weight loss. Arginine and lysine are amino acids

found in foods. Ornithine is formed in the body as arginine is metabolized. The body cannot tell

the difference between amino acids in pills or powders and the amino acids to synthesize tissue

proteins: 9 of these must be obtained in the diet. The most efficient way to obtain these amino

acids is from the protein you get from foods. There is no scientific evidence to show that amino

acids taken either individually or in groups are any more effective at adding muscle or weight

than protein from food. Problems, which can result from use of amino acid supplements, are

similar to those of protein supplements, including dehydration and calcium losses. Additionally,

too much of one amino acid may hinder the absorption of another, in effect delaying the muscle-

building process.

I read that athletes should eat a lot of carbohydrates?

When your muscles are working they use fat and glycogen for the energy they need. Glycogen is

a form of carbohydrate. Your body makes glycogen from the carbohydrate you eat. Between 50-

60% of your calories should come from carbohydrate. Foods high in carbohydrate include

breads, cereals, pastas, rice, dried beans and peas, corn, potatoes, fruits, and fruit juices.

What is carbohydrate loading?

Carbohydrate or glycogen loading is a technique of diet and exercise manipulation. The earliest

method of glycogen loading included a carbohydrate depletion phase followed by a 3-day

carbohydrate loading phase. The depletion phase of this diet is very difficult to follow and often

has negative side effects, including disruption of normal training. Current research has shown

that eating a high-carbohydrate diet every day during training, followed by a gradual reduction in

training intensity 5-7 days before an event will result in “carbohydrate loading.” The day before

the event requires complete rest while maintaining the same high-carbohydrate diet. Training

increases the ability of your muscles to store carbohydrate; you can almost triple the amount of

carbohydrate your muscle can store by simply maintaining a balanced, high-carbohydrate diet

every day during training.

However, some athletes either by fasting, dieting or omitting carbohydrate-rich foods while

training daily, may reduce their glycogen stores to inadequate levels. Low levels of glycogen

can result in early fatigue and weakness, and it can take up to 48 hours for depleted glycogen

levels to be restored. Therefore, it is important to eat an adequate amount of carbohydrate on a

daily basis.

How much carbohydrate should I each day?

The athletes’ carbohydrate requirements depend on your body size and training routines. An

athlete whose training is primarily sprint work or involves short bursts of power, will have a

relatively low carbohydrate requirement – around 4-5 grams per kilogram of body weight.

Athletes who train continuously for 60 minutes daily will probably require 5-6 grams per

kilogram of body weight and endurance athletes who train aerobically for more than 90 minutes

daily may need 10-12 grams of carbohydrate per kilogram of body weight to replace glycogen

day after day.

What types of food should I eat just before competition?

The precompetition meal should consist of foods and drinks the athlete likes, tolerates well and

thinks will help them win. As long as the meal contains adequate fluids and calories, which are

moderately high in carbohydrates and low in fat, the food choices and content of the meal is an

individual matter. Remember – What you eat during training has the greatest impact on your

success as an athlete.

Athletes taking part in stop – start sports, such as football, basketball, swimming, and volleyball,

should eat a precompetition meal that is moderately high in carbohydrate foods, such as bread,

potatoes, rice and pasta, but low in fat. Fuids – water, low-fat/skim milk, or juice – should also

be a part of the meal.

The mental stress that accompanies the “big” game or an important match may influence your

stomach, too. The gastrointestinal tract reacts to stress in one of two extremes – it speeds up or it

slows down. Either way, your performance and comfort level can be upset. The physical stress

of competing in an all-day meet or tournament can also leave you little time or inclination to eat.

Whether it’s physical or mental stress, you still need to maintain energy and fluid balance to

perform your best. Even if you don’t feel “hungry”, be sure to drink plenty of water and eat

small carbohydrate-rich snacks. This will help ease hunger pangs, provide energy and meet your

fluid needs.

The right time to eat.

Practically every set of guidelines for precompetition meals also recommends a time to eat.

Although there are exceptions, a common suggestion is to eat two to four hours before an event.

This time frame usually ensures that you will have an empty stomach at the time of competition,

yet won’t be feeling hungry or weak. Of course, the size and content of the meal also influences

how quickly the stomach empties.

You may be confused by accounts of athletes who ate huge meals just minutes before breaking a

world record or winning a gold medal. Wouldn’t a full stomach slow an athlete down? Not

necessarily, report nutritionists. What they have discovered is that consuming a liquid or solid

meal as close as 30 minutes before an event may cause stomach distention but, apparently, has

no negative impact on performance.

Just remember that the timing of the precompetition meal really is an individual matter.

Although most athletes find that eating two to three hours before competing works best for them,

others may need to allow as much as six hours between the meal and the competition.

Recipe for Success

In general, the precompetition meal should be moderately high in carbohydrates and low

in fat. It should also provide enough fluid so that you enter competition well hydrated.

After this formula is followed, precompetition eating really becomes an individual

matter.

If you are concerned about how food consumption enhances or hinders performance,

keeping a diary may prove to be helpful. Simply record the types and amounts of foods

you eat, when they are consumed and how they felt before, during and after competition.

Once a pattern is determined, the recipe for “your” perfect precompetition meal can be

devised.

EATING ON THE ROAD

Studies have shown that even athletes who have fantastic diets when at home don’t eat as

well when they travel. It can be hard to get the variety of high-carbohydrate, low-fat nutritious

foods when you need without eating too many calories, but it is possible to eat right while on the

road.

Eating right while traveling, however, takes planning. It won’t just happen. Finding out

what type of foods restaurants serve, packing meals and snacks to take along, knowing what to

but at “quick stop” stores and knowing what to order at quick-service and sit-down restaurants

can help you get the higher-performance diet you need.

If you will eating in restaurants, call ahead and find the ones that will meet your needs.

Check with the host team, the tournament sponsors, or other you know in the area to find out

which restaurants are close by. By contacting these restaurants ahead of time, you will be able to

find out which ones:

Serve foods high in carbohydrate and low in fat

Will make special meals (substituting menu items)

Will prepare foods especially for you (broiling instead of frying).

Whether eating at a sit-down or quick-service restaurant, some things you can do to lower

the fat in your diet include:

Avoiding cheese, mayonnaise and special sauces on sandwiches

Ordering salads without bacon bits or olives

Using lemon juice, low-calorie dressing, or smaller amounts of regular dressing

Skipping gravies, sauces and fried items

Drinking low fat or skim milk instead of whole milk.

Also, knowing which terms mean that food has been prepared by a low-fat method is

important. Some low-fat terms are:

Steamed

Broiled

Roasted

Poached

In its own juice

It is easy to get bored while traveling, and it’s common to relieve the boredom by eating.

But snacking on high-fat, high-calorie foods can defeat a high-performance diet.

Bringing your own food along can guarantee you’ll have the foods you need or can

simply serve as an emergency backup. High-carbohydrate, low-fat items that are easy to pack

include:

Peanut butter and jelly sandwiches

Muffins with jelly or jam

Cereals or cereal bars

Bagel, pita or pocket bread

Fig bars, oatmeal cookies, animal crackers

Pretzels

Celery and carrot sticks

Bottled or canned fruit juices

Fresh fruit

Banana bread

Pumpkin bread

Wheat cakes

Rice cakes

Popcorn – no butter

Dried fruits (raisins, banana chips)

Yogurt

Pudding cups

Weight Loss and Sports Performance

Are you trying to lose weight?

Before attempting to lose weight, you need to consider several important questions: 1)

What is your ideal competitive weight? 2) Do you weigh more than you should? How many

pounds do you need to lose? 3) Do you need to lose weight? And 4) How are you going to do it?

While it is true that excess body fat may hinder performance in many sports, it is equally

true that excessive weight loss and radical methods can also keep you from performing your best.

For example, imagine these possible scenarios:

A wrestler has lost 12 lbs. during the last two days by eating only salads and by

sitting in a sauna. Midway through his second match, he gets dizzy and weak.

A gymnast is told she needs to compete at a weight 10 lbs. below her normal weight.

To achieve this, she eats little else besides popcorn and diet pop for two weeks.

During practice she feels weak and tired and just goes through ht motions of her

routine.

A boxer with a 20-win/no-loss record loses 5 lbs. the night before weigh-in and is

knocked out in the third round.

These are all good illustrations of how not to lose weight and the negative consequences that can

result.

Although athletes have used many techniques and diets to lose weight, the bottom line is

to balance calories. It’s the same as balancing your checkbook. Weight loss results only when

you withdraw calories either by eating less or exercising more. One pound of fat is equal to

approximately 3500 calories; so withdrawal of fat can be difficult and takes time. When you

lose weight rapidly, you lose mostly water, protein, and electrolytes – not fat.

How much should you weigh?

Your body weight is largely determined by genetics and depends on your body frame and

sex. Your ideal weight, or more correctly, body composition – (amount of fat and amount of

muscle) – also depends on your sport. Determining your ideal competitive weight can be

difficult. Charts and books are not good guides for athletes’ body weights because athletes are

typically more muscular than average people. A muscular athlete will weigh more than a less

muscular non-athlete of the same age and height. In some sports low body fat my be desirable,

while in others it may be a disadvantage. Avoid comparing yourself to others even in your own

sport. They may feel comfortable and perform well weighing more or less than you do.

What is the best way to lose weight?

Eating less and exercising more is the best way to lose weight. Dehydration and fasting

should be avoided. Although being overweight will hinder performance, the effects of

dehydration on performance can be far worse. Research has shown that fluid loss in excess of 2-

3% body weight can hinder your performance by reducing your blood volume. This results in a

decreased oxygen-tolerance.

Fasting or severe foods restriction, even on a short-term basis, can be detrimental to

performance and is not recommended for a variety of reasons. Optimal performance is best

achieved when you body is healthy and well nourished. One of the body’s main fuel sources for

sports activity is carbohydrate. Carbohydrate is stored in the body as muscle and liver glycogen.

Fasting or food restriction, with or without exercise, depletes these glycogen stores. Your body

will sputter like a car running out of gas if these stores get too low. Eating a large carbohydrate-

rich meal several hours before competition will not help a glycogen-depleted body because it can

take up to 48 hours for these stores to be thought back to normal.

Before beginning a weight loss program, assess your diet. Know the source of your

calories. This can best be done by keeping a food diary of everything you eat and drink.

For optimal performance, achieve your desired weight well before the competition season

and maintain it, avoiding weight seesaws. Keep your carbohydrate intake on a daily basis.

The following guidelines should help you in achieving your ideal competitive weight:

1. Monitor changes in your body composition through skin folds and girth

measurements (distance around waist, arm, leg, etc.) as well as weight. To do

accurate, a person trained to take them must do skin fold measurements. Often, if you

are on a strength and conditioning program you may maintain or even gain weight

while decreasing your percent of body fat because muscle tissue weighs more than fat

tissue for the same volume.

2. Watch out for the fat in your diet. Fat has over twice as many calories as the same

amount of protein and carbohydrate. For example, two pats of margarine or butter on

a baked potato will more than double the calories. Salad dressing, margarine, butter,

and sour cream are almost all fat.

3. Learn to stop easting before you are full. Many times it will take a while, perhaps 30

minutes or more, for your brain to get the message that your stomach is full.

4. The number of calories, numbers of meals snacks, and the time the food is eaten, as

well as the types of food eaten while losing weight will vary from person to person.

Some people can lose weight easily and don’t need any help. For others, losing weight is

very difficult. If you are having problems losing weight or even deciding if you should lose

weight, your personal or team physician can give you direction.

Weight Gain--For Athletes

In most instances, the goal in gaining weight is to gain muscle, not fat. Two things you

must do to gain muscle are: a) lift weights regularly and b) take in enough calories to support the

muscle growth. Although not directly related to weight training and dietary intake, getting

enough sleep can be an important factor in your program to increase muscle weight.

Weight Training Program:

Muscles are stimulated to grow only when progressive resistance is provided. Simply put, a

muscle won’t grow unless it is challenged to lift more weight. When it becomes easy to lift a

certain weight, you must increase that weight to stimulate further growth. Consult a certified

strength/conditioning professional for specific recommendations for you appropriate weight

training program and the rate of growth that’s reasonalble for you.

Nutrition Program:

No nutrient, supplement or individual food is a “magic bullet” for increasing muscle mass. The

nutritional foundation for weight gain is a well-balanced diet. Once this is achieved, the main

focus needs to be eating more calories from a variety of foods in order to support the muscle

growth. All the foods you eat provide calories. In fact, it requires at least 2,500 calories over

your basal calorie requirement for every pound of muscle you gain. This means you need to add

at least 300-400 extra calories each day to the amount you now eat to achieve steady weight gain.

You can get these extra calories in several ways:

1. Increase your meal size by:

Taking extra helpings

Eating more food items. For example, instead of eating just a sandwich and

milk, add a few side dishes and dessert.

2. Eat at least four times a day; more often if you can. Try not to skip breakfast. Most

athletes achieve weight gain by making sure they don’t skip meals, and eating snacks

between meals each day. (See chart for snack ideas)

3. Increase the calories in the foods you already eat. For example, add chocolate to

milk, cheese or jelly to a bagel, raisins or sugar to cereal, cheese to a baked potato,

peanut butter to carrot sticks or dried fruit or nuts to yogurt.

Adding extra calories can be hard when you’re busy with training, work, or school. It can

become even more difficult when you’re trying to time your eating so you don’t have to eat too

much before training. You can make it easier by planning ahead so you always have a snack

handy, whether its in your gym bag, car or locker. Being consistent with your meals and snacks

is essential to your success in gaining muscle weight. This means you need to keep your calorie

intake at an optimum level every day- not just every other day or a few times a week.

It is impossible to determine how many extra calories you’ll need to gain muscle. As a starting

point, increase your calories slightly, monitor your body composition and increase or decrease

food intake accordingly.

Protein requirements usually increase during a weight gain phase. The Recommended Dietary

Allowance (RDA) for protein is .8 gm/km of body weight per day. Your protein needs during

weight gain will, in most instances, be met by consuming approximately 1.5-2.0 gm of protein

per kilogram of body weight per day. For example, a 170 pound (77kg) athlete, during a weight

gain phase may require about 150 grams of protein (77kg x 2 gm protein) per day. To get enough

protein, you should include protein rich foods in your weight gain diet. (See table on Protein

Content of Foods.)

Body Composition:

The best method for monitoring whether the weight you are adding is fat or muscle is to measure

percentage of body fat. Hydrostatic (underwater) weighing is a reliable and accurate option for

determining body composition. If your percentage of body fat remains stable while your scale

weight increases, muscle is being gained. On the other hand, if percentage of body fat increases,

it is likely that both fat and muscle are being gained. A reasonable goal for muscle gain is ½ to 1

pound per week. You may find your rate of weight gain occurs more rapidly initially, then slows

down.

Although gaining muscle mass is largely dependent on your training program, remember that the

rate of weight gain, amount and location of added muscle mass is influenced by gender, age,

body type and other genetic factors.

Snacks

Fruit, Juice Calories (Approx)

Banana (1) 105

Apple (1) 80

Grapes, American (1 cup) 60

Avocado (1 medium) 305

Raisins (1/2 cup) 217

Fruit Juice (8 ounces) 115-155

Bread, Cereal, Nuts ___________________________

Trail Mix (1/2 cup) 347

Pretzel, soft 145

Mixed nuts (1/2 cup) 438

Cereal, ready to eat (1 ounce) 90-140

Bagel, plain 160

Banana bread (1 slice) 190

Dairy Products_______________________________________________________________

Milk, 2% fat (1 cup) 122

Yogurt, lowfat (1 cup) 250

Ice Cream, reg 10% fat (1/2 cup) 130

Yogurt, frozen, lowfat (1 cup) 200

Sandwiches _________________________________________________________________

Bread, 2 slices combined with:

Peanut butter and Jelly (2 tbsp each) 404

Cheese, cheddar (2 ounces) 340

Turkey breast (3 ounces) 202

Ham, sliced (3 ounces) 277

Miscellaneous_________________________________________________________________

Sustacal (8 ounces) 240

Ensure, ready to use (8 ounces) 240

Ensure-plus, high calories (8 ounces) 340

Gator pro (11 ounces) 360

Power Bar (1) 225

Nutri-Grain bar (1) 109

Rice Krispie bar (1) 226

Fig Newton (6 cookies) 360

PROTEIN CONTENT OF FOODS

Food Protein (gms)

American Cheese (1 ounce) 6

Cheddar Cheese (1 ounce) 7

Milk, lowfat (1 cup) 8

Yogurt, lowfat (8 ounces) 9

Almonds (1/2 cup) 16

Beans, black (1/2 cup) 7.5

Mixed nuts (1/2 cup) 12

Peanut Butter (1 tbsp) 4.5

Refried beans (1/2 cup) 8

Baked potato, with skin (1) 4

Bread, wheat (2 slices) 5

Corn (1/2 cup) 2.5

Rice (1/2 cup) 3

Spaghetti, noodles, cooked (1 cup) 7

Tortilla, flour (1) 3

Beef, lean (3 ounces) 24

Egg (1) 6

Poultry (3 ounces) 21

Tuna (3 ounces) 24

Stimulants

Paul R. Stricker, MD

Vanderbilt Sports Medicine Center

Nashville, TN

I. Introduction

*Stimulant use very common among athletes

*Examples include: caffeine, amphetamines, cocaine, OTC cold meds, and herbal

supplements such as ma haung and ginseng.

*High potential for abuse

*Education Necessary to prevent unnecessary positive drug testing result, esp. from

OTC meds or supplements.

*Used by athletes due to positive effects on energy levels and ability to delay or mask

fatigue

*Stimulants exert both CNS and PNS effect

*Athletes claim euphoria, increased aggression and confidence, decreased fatigue

*proof is limited

II. Caffeine

*Easily obtained; highly addictive, exerts both CNS and PNS effects

Appears to have effects to spare glycogen utilization by increased lipolysis as well as

to affect muscle contractility due to increased calcium permeability in the

sarcoplasmic reticulum

CNS effect at 85-200 mg; Ergogencity at 250-350 mg

Banned levels in urine

Research

o Theories and enzyme effects

o Pioneering work by Costill-metabolic theory

o Conflicts and difficulties: caffeine taken up by all tissues, caffeine and its

metabolites present simultaneously, individual variability in response

*Recent research

Increased endurance vs. placebo at various doses, running and cycling at 80-90 %

Muscle glycogen utilization decreased, but sparing limited to first 15-20

Tablet form and coffee produce equal levels, but only tablet form is ergogenic

Short term exercise (<20 min) positively affected, but more related to electrolyte balance and

glucose availability effects from caffeine, not glycogen sparing

Sprints (<90 sec) have inconclusive results

Diuretic effect: caffeine appears to not have significant effect on hydration status

III. Ginseng

Americans spend over $6 billion on herbal products but only about 5% have actually

been studied in scientific manner. Ginseng is second only to Gingko in purchases

Popular with athletes because of ease of purchase

Risk for positive drug testing due to its chemical structure being similar to

pseudoephedrine

Independent organizations such as the American botanical council, are involved in

nonprofit education and research, and the ABC has been involved in large study of

ginseng to evaluated products for quality

The Herb Research Foundation provided only professional safety review program

available in the U.S

Research

* Yarnell, 1996 radomized, placebo, crossover study 8 subjects. 2 doses of American

Ginseng used but for only one week. Bicycle ergometry used. No significant difference

for time to exhaustion rate of perceived exertion, peak aerobic power, or shift in CHP/

lipid metabolism

Riley et al, 1996: randomized, double blind, placebo controlled study using American

ginseng for 8 weeks. Bicycle ergometry was used. NO significant difference found

for max work performance, resting/exercise/recovery oxygen intake, respiratory

exchange ratio, minute ventilation, heart rate, blood lactic acid levels, and perceived

exertion.

Cautions include : small sample sizes, various preparations of ginseng have different

effects, variations in individual response

IV. Ma Haung

active ingredients in this herb: ephedrine and pseudoephedrine

Risk for positive drug testing results

Very popular with athletes, but scant research exists

White et al, 1997 : 12 subjects ingested ma haung twice a day and vital signs

monitored. Statistically significant rise in heart rate, but not blood pressure. No

symptoms occurred. Cautions for use of this substance with stimulants. More

longitudinal study with more subjects are necessary.