Nutrition

In order to approach peak performance in athletics, student/athletes, parents and coaches need accurate information on how to properly fuel and nourish the body. The following dietary guidelines will be emphasized by the athletic department on an ongoing basis.

• Eat more complex carbohydrates. By ingesting carbohydrates, athletes maximize glycogen storage. Glycogen is the primary source of energy for muscles. Recommended sources of carbohydrates are grains, cereals, breads, potatoes, pasta, vegetables and fruits. As an added bonus, most carbohydrate sources are also high in vitamins & minerals.
• Eat moderate amounts of protein. Athletes must understand that eating excess protein is not beneficial. While athletes have a slightly increased protein requirement, the normal athletic diet is composed of more that adequate amounts of protein. Eat more carbs, not more protein!
• Eat less high fat foods. Foods high in fats include fried foods, cookies, cakes, luncheon meets and whole milk dairy products. This does not mean avoid these foods totally; however, we must learn to choose low fat versions such as skim milk, lean beef, chicken and fish, minus the skins, and such low fat snacks like pretzels.
• Always stay well hydrated, especially in hot weather. Studies clearly show that performance suffers in a dehydrated athlete. Drink before, during and after exercise. Plain cold water is usually the best, however, sports drinks may provide an edge if you exercise continuously over one hour. Thirst is not a good measure of when to drink fluids. A thirsty athlete is already in the early stages of dehydration.
• Maintain a healthy body composition and avoid quick weight loss. Within reasonable guidelines, a leaner athlete is a more efficient athlete. A normal range of body fat for males is 7-18% while a healthy range for females is 15-25%. Your body fat is determined by heredity, and of course, diet and exercise.
• Replace carbohydrates used for energy during training and competition. In order to refuel your body to prepare for the next practice or game, carbohydrate rich foods need to be ingested soon after exercise. Eating 200-400 carbohydrate calories within 1-2 hours of exercise is best.
• Eat an appropriate pre-practice/pre-competition meal. Three to four hours prior to practicing or playing a game, athletes need to “fuel” their bodies wit ha high carbohydrate, medium sized meal composed of familiar foods. However, within an hour of exercise, always avoid sugary foods such as candy bars.
• Don’t be tempted by nutritional supplements or other “performance-enhancers”. Athletes should be able to properly fuel their bodies through a normal well-balanced diet that is especially rich in complex carbohydrates. Nutritional supplements such as amino acids, protein & high doses of vitamins and minerals may actually be harmful.