Healthy Eating For Athletes
A low-fat, low-fiber meal with moderate protein and carbohydrates, plus lots of fluids, is the ideal pre-exercise meal. Think of a grilled chicken sandwich or a slice of pizza. Your body needs adequate fuel for athletics. The muscles need carbohydrates like bread, pasta, fruit, cereal and vegetables for quick energy during exercise. During and after exercise, protein helps the muscles recover and grow, plus keeps the blood cells healthy to deliver oxygen and nutrients. Staying hydrated ensures the bodys cooling system will work. Drink about 16 ounces of water about two hours before exercise, and keep hydrated during exercise. Its OK to use sports drinks if you perspire heavily, if the temperature and humidity is high, if youre playing a team sport or if youre exercising for more than 60 minutes. They provide necessary carbohydrates and sodium.
Recently Answered
- Q What is the best thing to eat before a commute or social ride?
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For a commute or social ride – (mild to moderate effort), 15 to 20 miles or even a basic training ride, 15 to 50 miles you should eat healthfully and take one water bottle per hour, perhaps a bit more in hot weather. Full Answer
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- Q What is the most common nutrition mistake made by combat athletes?
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Because of mandated fight weights, and fighters trying to compete in lower weight classes, many combat sports athletes practice unsafe weight loss strategies (i.e. diuretics, saunas, plastic suits, fasts, etc.) to rapidly decrease their weight.... Full Answer
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- Q What is the best way for players to stay hydrated?
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Football players should drink: 16 ounces of a sports drink one hour before exercise as it takes one hour for one liter of fluid to leave the gut; 20 to 40 ounces of fluid (sports drink/water) per hour of practice; 16-24 ounces of fluid for every... Full Answer
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- Q For weight cutting, can't I replace what I lost after weigh in?
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In many cases the time between the weigh-in and first contest is usually insufficient for fluid and electrolyte balance to be fully re-established in muscles, or for the rehydration and replenishment of muscle and liver glycogen. You are unlikely... Full Answer
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- Q Can I eat after a game when I am starving, even though it is late?
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Yes, you can eat a light meal after a game to replace those nutrients that you just used. For example, try a turkey sandwich and piece of fruit or bowl of soup with cheese and crackers. Make sure you also replace lost fluids and electrolytes with... Full Answer
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- Q What is the most common nutrition mistake made by cheerleaders?
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Fads and crash diets are very enticing to cheerleaders who have real or perceived physique pressures from within the sport and the fans. It is very important to your sport and your health that you eat balanced, nutrient dense meals and take in... Full Answer
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- Q Do I need additional nutrients during hard or long rides?
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For longer or more demanding rides, additional nutrition is necessary. Many cyclists favor easy to get to high energy snacks (“back pocket foods”) that can be stored in jersey pockets or small bags on the bike like bars, gels, and... Full Answer
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- Q Do I have to diet if I am a cheerleader?
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No. Cheer leading, like gymnastics and figure skating, is an appearance sport and so there is an emphasis on physique. In fact some college squads actually have weight restrictions. However, it is also a very demanding sport physically, and the... Full Answer
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- Q Are there special nutrition needs for combat sports competitors?
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The need to make weight in many combat sports dominates the nutritional interests of many athletes and coaches. However, well chosen nutrients and eating patterns offer a number of advantages to help the combat athlete enhance his or her training... Full Answer
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- Q Are there special nutrition needs for cheerleaders?
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Cheerleading requires strength, power, endurance, flexibility, agility, balance, technical skill and coordination. To match your nutrition with these physical demands, you should eat a healthy balanced diet with 60% of calories from high fiber... Full Answer
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