Christie Achenbach

Nutrition and Athletic Performance

If you have been doing research on what to eat in order to improve your athletic performance I am sure you are pretty frustrated with all the different information out there and want to know what information to trust.  I have summarized the basic guidelines from the position paper written by the American College of Sports Medicine, the American Dietetic Association and the Dietitians of Canada.    However, even though these guidelines are sound and effective, your individual needs must be emphasized.

Pre-Exercise:

1. Sufficient in fluids to maintain hydration
2. Low in fat and fiber to minimize any GI problems
3. High in carbohydrates to maintain blood glucose and maximize glycogen stores (approximately 200-300 grams for meals consumed 3-4 hours before exercise).
4. Moderate in protein
5. Composed of familiar foods

During-Exercise:

1. Primary goal is to replace fluid losses (drink every 15-20 minutes 6-12 oz) 
2. Provide carbohydrates (approximately 30-60 grams every hour in events greater than 90 minutes) to maintain blood glucose levels. 
3. In events lasting less than one hour, a sports drink that provide 6-8% carbohydrates is sufficient

Post-Exercise:

1. Eat within 30-45 minutes
2. Restore fluids and electrolytes lost in sweat (Drink 16-24 oz of fluid for every lb lost from sweat)
3. Refuel with carbohydrates (0.5-0.7 g/lb)
4. Provide protein to repair damaged muscle tissue (10-20 g for endurance training and 20-40 g for strength training)

For more detailed information, you can find the full position paper at the following link for free:
http://journals.lww.com/acsm-m​sse/Fulltext/2009/03000/Nutrit​ion_and_Athletic_Performance.2​7.aspx

August 6, 2011 - Posted by Christie Achenbach RD, CSSD, ACSM-CPT | Sports Nutrition