23 Best Foods for Athletes February 2006 1. Beans Legumes a. Excellent source of fiber (important for keeping blood sugar and cholesterol levels under control). b. High in protein and a good source of folic acid, a B vitamin important for building protein and red blood cells. c. _ cup serving = 112 calories, 0.4 g fat, 21 g carbs, 7.5g protein 2. Broccoli a. One of the best nutritional bets around. b. High in fiber and vitamin C, provides folic acid, calcium, magnesium and iron. c. 1 cup cooked = 46 calories, 0.4 g fat, 9 g carb, 5 g protein 3. Brown Rice a. A good source of complex carbohydrates that provide twice as much fiber as white rice. b. Very good source for zinc, magnesium, protein, vitamin B6 and selenium. c. _ cup serving = 116 calories, 0.6 g fat, 25 g carbs, 2.5 g protein 4. Carrot Juice a. The most concentrated source of beta-carotene, which may play a role as a cancer fighter and preventing cataracts later in life. b. May boost your immune system s ability to fight bacterial and viral infections. c. _ cup serving = 49 calories, 0.2 g fat, 11 g carb, 1 g protein 5. Low Fat or Fat Free Cheese a. Great source of calcium, but be careful to read the labels: some may contain as much fat as their regular counterparts. b. Choose one that contains 5 grams or less fat per ounce c. 1 oz serving Alpine Lace = 85 calories, 5 g fat, 7 g protein 6. Chicken a. 3 oz of skinless chicken breast has only 3 grams of fat and contains vitamin B6, a nutrient important for metabolizing protein. b. Dark meat has more fat than white. c. Unlike popular belief, skin fat does not migrate into the meat, so cook the chicken with the skin on and remove after cooking. This keeps the chicken moist. d. 3 oz breast, no skin roasted = 140 calories, 2.9 g fat, 0 g carb, 26 g protein
7. Corn a. An overlooked source of fiber and carbohydrate. b. Fresh corn tastes best, but frozen or canned are convenient ways to get additional fiber in your diet. c. Corn also has almost no fat. d. _ cup serving = 67 calories, 0.6 g fat, 17 g carb, 2.5 g protein 8. Fig bars a. Pack a strong carbohydrate punch and are easy to eat during exercise. b. Much lower in fat than most treats, and also supply a bit of fiber. c. 2 bars = 106 calories, 1.9 g fat, 21 g carb, 1 g protein 9. Dried fruit a. Because most of the water has been removed, dried fruits are terrific concentrated sources of energy and good sources of iron. b. High in fructose, they also can be intensely sweet, making them great desserts or snacks and they re fat free c. 3 oz serving = 203 calories, 0.4 g fat, 53 g carb, 3.1 g protein 10. Grapes a. May be a good source of boron, a mineral believed to be important in building and maintaining healthy bones. b. _ cup serving = 29 calories, 0.2 g fat, 11. Lentils a. Good sources of protein and complex carbohydrates b. Deliver a good amount of iron, if you re not a red meat eater. c. _ cup serving = 105 calories, 0 g fat, 20 g carb, 8 g protein 12. Kiwi a. An odd looking fruit that provides an excellent source of vitamin C and fiber. b. 1 kiwi = 46 calories, 0.3 g fat, 11 g carb, 0.8 g protein 13. Skim Milk a. An excellent low-fat source of calcium and vitamin D both important for maintaining healthy bones. b. An excellent and cheap source of protein. c. 8 oz = 80 calories, 0.4 g fat, 11 g carb, 8 g protein 14. Oatmeal a. A good source of soluble fiber b. Recent studies have found that adding 2 ounces a day to a low-fat diet significantly lowered blood cholesterol in about 4 weeks c. _ cup serving = 73 calories, 1.2 g fat, 13 g carb, 3 g protein
15. Orange juice a. An excellent source of vitamin C. b. One 6-ounce glass provides nearly as much potassium as a banana and 23% of the RDA for folic acid, a B vitamin c. 6 oz = 76 calories, 0.3 g fat, 15 g carb, 1 g protein 16. Papaya a. A treasure trove of nutrients b. One half of this fruit provides as much potassium as a banana and more than 100% of the RDA for vitamin C. c. A good source of cancer-fighting beta-carotene. d. _ papaya = 59 calories, 0.2 g fat, 15 g carb, 1 g protein 17. Pasta a. Loaded with complex carbohydrates for long-lasting energy. b. Enriched pasta also provides iron and the important B vitamins thiamine, niacin, and riboflavin. c. _ cup serving = 77 calories, 0.3 g fat, 28 g carb, 5.3 g protein 18. Potato a. A powerhouse of complex carbohydrates b. A 6 ounce potato provides as much potassium as a banana, just over 1/3 the RDA for vitamin C and 66% of the RDA for iron. c. A good source of copper. d. 6 oz baked, with skin = 337 calories, 0.2 g fat, 78 g carb, 7 g protein 19. Salmon a. One of the richest sources for omega-3 fatty acids, which may provide some protection against heart disease. b. Fish oil may also fight arthritis, alleviate psoriasis and reduce high blood pressure. c. An excellent source of selenium, which may play a role in cancer prevention. d. 3 oz. cooked = 45 calories, 0.6 g fat, 0 g carb, 20. Strawberries a. Sweet, delicious and an excellent source of vitamin C and fiber. b. Contain ellagic acid and beta-carotene, which may prove important in cancer prevention. c. 1 cup serving = 45 calories, 0.6 g fat, 11 g carb, 1 g protein
21. Water a. The most critical nutrient in your body. b. It s need for just about everything that happens, and you lose it fast: at least 2 cups daily just exhaling; 10 cups through normal waste and body cooling; 1 to 2 quarts per hour running, biking, or working out. 22. Whole-grain cereals a. Provides lots of complex carbohydrates and a great source of fiber. b. Research suggests that eating a high-fiber cereal at breakfast may curb your appetite at lunch. c. Read the labels: a cereal should contain at least 5 grams of fiber and no more than 1 or 2 grams of fat per serving. 23. Fat free yogurt a. An excellent source of calcium, riboflavin, and vitamin B12. b. Use it reduce fat in your diet: substitute it for sour cream in casseroles or sauces; mix with herbs for vegetable dip; blend with fruit for a thick drink; stir into soups to make them creamy. c. To cut calories in half in flavored yogurts, choose brands artificially sweetened with NutraSweet. d. 8 oz serving, plain = 127 calories, 0.4 g fat, 17 g carb, 13 g protein
Eating to Enhance Performance 1. Eating to enhance performance a. Nutrition plays a key role in sports performance. b. The quality, quantity, and timing of the foods you eat greatly effect practice and competition performance. c. Good nutrition will help you develop the strong body you want while, at the same time, store the necessary energy for endurance. 2. Foundation for peak performance. a. Food provides athletes with the foundation for their strength & conditioning program and your overall performance in competition. b. Complaints by athletes of having too little energy or not realizing strength gains from weight training are often signs of poor nutritional habits. c. Eating the right foods will give you added energy and will supply your body with sufficient calories to build strong muscles and aid in the recovery process. 3. Nutrition for optimal performance. a. Proper nutrition is an important consideration for athletes who seek to maximize their performance. No diet directly increases strength, power, or endurance, but an adequate diet allows athletes to train and compete to the best of their ability. b. Proper nutrition begins with the 3 basic building blocks Carbohydrates, Proteins, and Fats c. A diet restricted in any one of those areas will limit performance. 4. Carbohydrates a. Carbohydrate containing foods have always been the staple of a sports diet. b. Carbohydrates are the primary energy source for high-intensity, maximaloutburst activity, and a significant early fuel for endurance exercise. c. Consuming adequate amounts of carbs, helps maintain the usual training intensity and promote rapid recovery. 5. Carbohydrate Guidelines a. Weight (lbs) x 3 or 4 = # of grams of carbs per day b. Pre-exercise 50 to 100 grams of carbs 30-60 minutes before exercise. c. During exercise 30 to 75 grams of carbs per hour (sources may include gels, sports drinks or gummy type candy w/ H2O. d. Post-exercise 75 grams of carbs within 30 minutes 6. Protein a. Protein is not the body s preferred fuel source during exercise. b. It has a role in muscle growth and repair and in boosting the immune system.
c. Exercise promotes protein loss due to reduced protein synthesis, increased protein breakdown and protein losses in urine and sweat. 7. Protein Guidelines a. Research continues to examine protein needs for gaining muscle mass. b. It is true that athletes who strength train do require more protein. c. Weight (lbs) x 0.7 or 1 = # of grams of protein per day. 8. Fat a. Fats come in three types: saturated (animal fats), polyunsaturated (fish oil, canola oil), monounsaturated (olive oil). b. Saturated fats in excessive amounts can raise blood cholesterol. c. An athletic diet needs to combine all 3 sources of fat. 9. Fat Guidelines a. Fat intake should be limited to no more than 30% of your daily caloric intake. b. To find your daily intake, use your total caloric intake for the day, drop the last zero and divide by 3. c. E.g. 3500 total calories, drop a 0 (350), divide by 3 (350/3=117) 117 grams of fat for a 3500 calorie diet.