The Basics:

 The science of Sports Nutrition has changed rapidly in the last few decades as athletes search for ways to improve sports performance.  There are two general facets to consider in the realm of sports nutrition: diet and supplementation.  Also, recommendations within these two facets can be further broken down based on the type of athlete and individual goals.  This page will focus primarily on improving performance in strength-training and in endurance athletes.

How to eat properly to enhance performance

Strength training athletes will be defined as those desiring to improve quickness, power, and explosive movements that are generally performed in short bursts.  While endurance athletes are generally more concerned with stamina, conditioning and maintaining energy for long duration activities.  Many sports combine aspects of both types, like basketball, which requires quickness and power needed for jumping, as well as endurance to stay in the game.

Lets start with the building blocks/best foods for athletes.

The next list is foods from these groups to avoid as much as possible.

Game day or Race day

 The carb-loading myth:  This is a myth that will not go away.  Elite level marathon runners may gain a competitive advantage through this practice but most other athletes will not notice increased performance.  A much better approach is to keep your intake consistent and stay away from greasy foods or new foods that may upset your stomach prior to your event.  Experts recommend a protein and carb meal 2-4 hours before a game or a light snack if less than 2 hours before a game.  Since the process of digestion requires energy, try to avoid eating the hour before game time.  Athletes should drink freely 2 hours before game time to properly hydrate, water is the best choice here.  Some examples of a pregame meal are: turkey sandwich on wheat bread with an apple/banana, bagel with peanut butter/jelly and a fruit.  Here are a few examples of pregame snacks: fruit, nutrition bar, 1/2 bagel.

During the Game

During competition it is important to stay hydrated.  5-9oz of water about every 20 minutes is recommended during practice or games.  Water is great but sports drinks are preferred when activity exceeds 60-90 minutes to help replenish electrolytes and energy stores.

After the Game

Since it is possible for an athlete to lose 6-8 pounds of water weight during prolonged exercise it is important to replace that lost water as soon as possible.  24oz of fluid is recommended for every pound lost during exercise.  Eating within 30 minutes of intense exercise is also recommended to prevent the body from breaking down muscle tissue to refuel.