Nutrition Topics > General Sports Nutrition

Contributed by Sharon Jacob, Registered Dietitian
Penrose-St. Francis Health Learning Center

Important Facts
• Adequate nutrition is necessary to maintain health and optimize performance.
• The nutrient most often overlooked in the athletes diet is WATER.
• Carbohydrate should make up the bulk of the athletes diet.
• A balance of grains, fruits, vegetables, milk, meat and fats is necessary to meet an athlete’s needs.
• Higher protein foods will provide longer lasting energy.
• Some foods are more “nutrient dense” than others within the same food group.

General Information
Proper nutrition DOES make a difference in an athlete’s performance as well as disease prevention. In the growing athlete, nutrition is also necessary to provide for growth and maturation.

The athlete’s diet should be based off of the Food Guide Pyramid, with fluid at the very bottom. The Food Guide Pyramid is a basic tool to assist in diet planning. This will allow the athlete to obtain the proper balance of carbohydrate, protein, and fat in the diet.

Carbohydrate:
• Provides 4 calories per gram
• Body’s preferred fuel
There are 2 types of carbohydrate:
1.) Simple Carbohydrates: Readily absorbed and digested in about 20 minutes. Foods consisting mainly of simple carbohydrates are milk, fruit, table sugar, honey, jam, jelly, syrup, candy, desserts, and sodas.
2.) Complex Carbohydrates: Absorbed more slowly, in about 1-3 hours. Complex carbohydrates provide energy for a sustained period of time and is the preferred athletes’ fuel. Food sources include: whole grains, (wheat, rice, oats, corn), dry beans and peas, vegetables and pasta.

Protein:
• Provides 4 calories per gram.
• Important for the growth and repair of body tissues.
• Broken down into amino acids and is digested in 1-4 hours.
• High protein diets can put extra stress on the kidneys.
• Food sources include: meat, chicken, fish, nuts and seeds, milk, cheese, eggs and beans.

Fat:
• Concentrated source of calories-9 calories per gram.
• Broken down into fatty acids and is digested in 3-6 hours.
• Essential for proper cell development, hormonal function, and absorption of fat-soluble vitamins.
• High fat diets can lead to high cholesterol and weight gain.
• Food sources include: butter, margarine, salad dressings, mayonnaise, canola oil, olive oil, shortening, nuts and seeds.

Other essential nutrients found in foods:
• Water, Fiber, Vitamins/Minerals, Photochemicals, and Antioxidants

Continued on Next Page