Athletes Fuel Up For Fitness

Whether you are a world class athlete or an exercise enthusiast, nutrition is fundamental to fitness. A varied, moderate, and balanced eating plan that supplies the right amount of nutrients and energy is essential for achieving and maintaining strength, flexibility, and endurance.

What is a balanced eating plan to fuel up for fitness?

The best eating plan for athletes does not differ much from a regular, balanced diet. It should include adequate fluids and plenty of low-fat, high carbohydrate foods that provide energy and replenish the fuel and fluids used during physical activity. Athletes should pay careful attention to their nutrition needs before, during, and after exercise.

Why are carbohydrates so important for athletes?

Carbohydrates are one of the main sources of energy for working muscles. That's why carbohydrate-containing foods should comprise at least 60 percent of the calories in an athlete's eating plan. Some foods high in carbohydrate and low in fat include breads, grains, pastas, vegetables, fruits, fruit juices, and juice drinks. Muscles replenish stored carbohydrates most efficiently within the first two hours following exercise. Therefore, athletes should eat or drink 200 to 400 carbohydrate calories as soon as tolerable after exercise, and then again two hours later. Here are a few 200 to 400 calorie suggestions:

Two pieces of fruit such as a banana and orange or apple

12 oz. fruit juice cocktail, like cranberry, or fruit juice like grapefruit or orange

1 cup non-fat frozen or regular yogurt topped with 1 cup blueberries or raspberries

1 cup of grapes and 1 bagel

1 oz. of cereal with 1/2 cup skim milk and 1/2 cup sliced banana

1 cup low-fat vegetable soup with 1 pita pocket

1 bran, blueberry, or cranberry low-fat muffin with a cup of skim milk

What is the role of fluids in sports nutrition?

When you are physically active, your body requires water or other fluids so it can cool itself, primarily through evaporation of sweat. Athletes must make a conscious effort to drink fluids before, during, and after exercise. A 150-pound athlete can lose as much as six cups of fluid in one hour of continuous activity. If an athlete is not careful about fluid intake, he/she runs the risk of becoming dehydrated, which can dramatically hinder athletic performance by reducing endurance and increasing the risk of serious heat illnesses, such as heat exhaustion and heat stroke.

Recommended Fluid Intake for Athletes
Timing	Drink this Amount
2 hours before activity	2 cups
10-15 minutes before activity	2 1/2 cups
Every 15 minutes during activity	1/2 -3/4 cup
After activity	2 cups for every pound lost

For most athletes, water is the preferred source of fluid before and during workouts. For athletes working out for 60 minutes or more, diluted fruit juices and fruit drinks help to maintain the body's energy supply while replenishing lost fluids. Full strength juices and juice drinks are not recommended immediately before and during heavy workouts because they can cause fullness and cramping. After workouts, athletes should replace fluid lost during exercise by drinking two cups of water or other fluids for each pound of body weight lost. Juices and juice drinks are good after-workout choices because they not only help replenish fluids, but they also replace carbohydrates used during exercise.

When shopping for the most nutritious juice or juice drink, always read the complete Nutrition Facts panel on the label and compare such things as carbohydrate and vitamin C content.

What is the best source for sports nutrition advice?

Make sure the information comes from a registered dietitian (RD) who will provide accurate, up-to-date food and nutrition information.

Try this refreshing drink to help replenish carbohydrates and fluids after exercise:

Slam Dunk!

1 cup cranberry juice cocktail
1/2 cup lemonade

OR

1 1/2 cup raspberry cranberry drink
3/4 cup lemonade

Pour into a large glass filled with ice. Garnish with lemon slice. Makes 1 serving.

Ocean Spray Cranberries, Inc. For information on juices or free brochures, call 800/662-3263. This fact sheet is supported by a grant from Ocean Spray Cranberries, Inc.