Sports Nutrition 

Athletes who want a winning edge should get the right nutrition. When you drink enough water and eat a balanced diet, your body can make energy efficiently and fuel top performance. You can make the most of your athletic talents and gain more strength, power and endurance when you train. Base your diet on a variety of factors including your age, size and physical condition; and the type of exercise you are doing. See your doctor for individualized nutrition advice. Eat Right! Diet Right! Click here for a Health Shopping List

There are probably 3 basic dietary prescriptions for health and fitness. These apply to athlete and nonathlete alike. They are:

1. maintain a healthy body weight by adjusting food intake and exercise
2. eat less fat and specifically less saturated fats, such as those fats found in animal products and tropical oils
3. increase total carbohydrate, especially complex carbohydrate

In addition, it is recommend eating less cholesterol, reducing intake of refined sugar, eating more fiber, fruits and vegetables and drinking alcohol in moderation. However, over and above these general recommendations, athletes have certain critical areas of nutrition. Given the extra caloric expenditure during exercise, requirements for most nutrients may be increased.

Most athletes and trainers agree there are three components to a successful fitness program: strength training, cardiovascular training, and proper nutrition. In recent years, some of the following dietary supplements—vitamins, herbs, amino acids, and other ancillary nutrients—have become important contributors to an athlete’s performance.

For many athletes, proper nutrition includes the addition of sports drinks, shakes, bars, and gels. To assist with achieving peak performance, some people have used the following “power” foods. Designed originally as meal substitutes for dieters or nutritional supplements for athletes, soy and protein shakes are a fast way to add vegetarian protein to any diet. They’re usually based on whey, egg, or soy protein, and can provide a concentrated source of nutrition. But they also tend to be high in sugar and low in fiber, so moderation is required. CHEWABLE SOY PROTEIN (80% PROTEIN FROM SOY BEANS)

Energy bars are fortified foods containing a blend of protein, carbohydrates, fat, fiber, vitamins, minerals, and other nutrients. The primary source of protein in energy bars is usually soy or milk, with fiber provided from grains, oats, apple pectin, or other sources. Some bars also contain additional herbs or nutrients thought to enhance energy, promote weight loss, or increase endurance. Energy bars can be consumed before, during, and after athletic events to ensure sufficient energy and replace expended nutrients. They may also be used as a snack or meal replacement.

Sports drinks provide carbohydrates and electrolytes that are not found in water. They contain easily absorbed carbohydrates, and have about half the calories of fruit juices. They may also contain herbs and supplements purported to enhance energy and boost weight loss. Originally designed for athletes, sports drinks are useful for any sporting or athletic event, or as an energy-boosting beverage enjoyed anytime.

Sports gels are concentrated carbohydrates designed to provide athletes with immediate energy during intense athletic activity. They are excellent sources of carbohydrates, providing fast fuel that is quickly absorbed into the body for energy. Sports gels are also designed to quickly replenish glycogen stores before, during, and after intense exercise to boost recovery. Many people find them easier to eat and digest than energy bars and sports drinks, and they can be easily consumed during races and other competitive events. They may also contain herbs and supplements.

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