Proper nutrition is essential for student athletes to perform their best. Knowing what the body needs before or after workouts, as well as what foods the body needs generally, will help to keep the athlete properly fueled and healthy, build lean muscle, and enhance their athletic endeavors.

Components

Carbohydrates, proteins, and healthy fats make up a proper diet for a well-nourished and well-fueled athlete.

• Carboyhdrates:  Carbs should be ½ the calories in an athlete’s diet. They create stability, strength, and a sturdy foundation.
• Protein: Protein is the key to building new tissue and repairing damaged muscles. It forms the structure to hold it all together.
• Fat: Fat cushions the organs and moisturizes the brain, providing functionality and warmth.
• Vitamins and Minerals:  These are needed to make everything work well. Choose nutrient-rich foods at every meal and snack—especially calcium and iron. Chocolate milk, dried fruit, and calcium-fortified dry cereal make good snacks.

Carbs:  At least 130 grams a day for brain function. Carbs are broken down into glucose, and glucose in the blood circulates to organs, muscles and brain, providing energy to the cells for proper functioning. Glucose bits attach to each other, forming chains of glycogen. You use it during exercise when the body needs energy and there is not enough in the bloodstream. The body needs glucose, so it takes it from the glycogen stored in muscles if it is not consistently supplied.

Young adults are limited in their ability to store carbs in muscles, so they don’t build up stores of glycogen. Therefore, carb loading is not appropriate before exercise or competition. You need to eat a high carb diet (45% - 65%) of calories daily.

There is a difference in the type of carbs you should consume, however. Complex carbs (whole grains, fruit, veggies, dairy) require digestion to break down to simple form. They are slowly processed, providing a steady release of energy and staying power during extended exercise. Complex carbs are part of a training diet and should be eaten on a regular basis.

• Complex carbs:  oranges, berries, mangoes, raisins, peaches, potatoes, corn, broccoli, green beans, carrots, grains, bread, crackers, pasta, rice, cereal, milk, yogurt, cheese, cottage cheese.
• Simple carbs: help “top off the tank” to stayed fueled during competition.

Protein: You must have protein to balance your diet. Athletes need slightly more protein than non-athletes since they need to consume enough to rebuild and repair what was damaged during a workout. Approximately 12-15% of your daily calories should come from protein. Too much protein is not healthy, as it puts extra stress on the kidneys and liver, and can cause dehydration and loss of calcium. It can negatively affect athletic performance. Protein MUST be spread out during the day—no “back loading” at night.

Protein is also an important part of post-exercise recovery. Chocolate milk is a simple way to achieve muscle repair due to the protein and carb combo.

Fats:  The body needs fats to balance it all and help absorb nutrients. However, there are two kinds of fats – good fats and bad fats.

• Good Fats:  olive and canola oil, peanut butter, avocado. Also, salmon, soybeans, walnuts, sunflower seeds.
• Bad Fats:  Transfats – found in packaged shelf-stable food like cookies or donuts. Also, high-fat dairy, French fries, bacon, hot dogs, ribs, high-fat meat.

Nutrition Guidelines for Athletes