Nutrition

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NUTRITION FOR ATHLETES

Gianni Scalzo Dt.p
GianniScalz@netscape.net
Telephone: 354-7573
Fax: 343-7395

Best (every day) food choices:

High carbohydrate content, low in fat

Breakfast:	Cereal, bread, pancakes, muffins, French toast, potatoes, fruits, fruit juice, low fat milk, low fat cheese, yogurt, eggs, ham, jam, jelly, honey, molasses
Lunch/Dinner:	Bread, pasta, noodles, rice, other grains, potatoes, crackers, biscuits, fruits, vegetables, fruit juice, vegetable juice, meat, fish, poultry, cold meats (turkey, chicken, lean beef, lean ham, corned beef), low fat cheese, soups, low fat milk, yogurt, custards, puddings, low fat desserts (angel food cake, ice milk…)
	Drink water all day long

Foods to avoid prior to physical effort:

Foods high in fat (because they are digested slowly)
Meals high in protein, (because they are digested slowly, and because proteins don't contribute much
to the energy we need during exercise)
Alcohol and caffeine (coffee, tea, cola, chocolate) = dehydration!
Gas-producing foods
Unknown/unfamiliar foods

Beware of:

Spicy foods (OK, if you can tolerate them well)
High fibre content foods (OK, if you can tolerate them well)

Nutrition before exercise

DELAY	kcal	CARBOHYDRATE % OF THE SNACK OR THE MEAL
3 to 4 h before	500-800	> 65 %
2 to 3 h before	250-500	70 - 75 %
1 to 2 h before	250 or less	> 80 %

Snacks with less than 250 kcal (> 80% carbohydrates):

          ˝ cup of dried apples or dried apricots (110 kcal)
or
          1 cup of fruit juice (120 kcal)
or
          ˝ cup of fruit cocktail (fruits and juice) (60 kcal)
          ˝ pita bread (83 kcal)
or
          Ľ cup of dried fruit mix (150 kcal)
or
          2 slices of bread (134 kcal)
          ˝ banana (58 kcal)
or
          1 cup of fruit juice (120 kcal)
          1 slice of bread (65 kcal)
          1 tablespoon of jam (46 kcal)

250 to 500 kcal snacks (70-75% carbohydrates):

          ˝ mango (134 kcal)
          1 cup of milk, 1% M.F. (100 kcal)
          1 molasses cookie (65 kcal)
or
          1 bagel (250 kcal)
          1 cup of milk, 1% M.F. (100 kcal)
          2 teaspoons of jam (31 kcal)

250 to 500 kcal snacks (70-75% carbohydrates):

          1 cup of fruit yogurt (265 kcal)
          1 pear (100 kcal)
          1 slice of pumpernickel bread (78 kcal)
          1 tablespoon of orange marmalade (49 kcal)
          1 teaspoon of margarine (36 kcal)

Snacks or meals containing 500-800 kcal (> 65% carbohydrates):

          1˝ cup of milk, 1% M.F. (162 kcal)
          ˝ cup of frozen yogurt (162 kcal)
          1 banana (106 kcal)
          1 tablespoon of corn syrup (59 kcal)
          Place the 4 ingredients in a blender and whip
          1 muffin (170 kcal)
or
          1 cup of cooked rice (210 kcal)
          90 g of chicken breast (132 kcal)
          1 teaspoon of oil (35 kcal)
          1 cup of tomato juice (44 kcal)
          ˝ cup of canned pineapple (including light syrup) (70 kcal)
          2/3 cup of vanilla yogurt (167 kcal)
          1 apple (81 kcal)

Liquid consumption prior to long physical effort:

At least 8 to 10 mL/kg of body weight, two hours before the effort

Nutrition during a prolonged (> 45 minutes) effort or during a day with many efforts and little time to recuperate:

Liquids:
   commercial (type : Gatorade) or
   homemade:
      - 2 cups (500 mL) of water
      - 2 cups (500 mL) of fruit juice
      - 1/4 teaspoon (1 to 2 mL) of salt

Liquids should be kept cold (drink as much as possible)

Nutrition during a prolonged (> 45 minutes) effort or during a day with many efforts and little time to recuperate:

Solid foods
   favor foods that have a high carbohydrate content
      recommended: fresh fruit, dried fruit, energy bars (specially formulated for consumption during
                               exercise), cereal products that contain little or no fat and protein

IF IT IS A HOT ENVIRONMENT: FAVOR LIQUIDS OVER SOLIDS

Nutrition after physically demanding training (> 45 minutes) or a day with many efforts and little time to recuperate:

1) Drink a lot (at least 1 litre of liquid for every kg of lost body weight)

2) Ingest 1 g of carbohydrates/kg of body weight (in the first 15-30 minutes after the …)
      Opt for : fruit juice, chocolate milk (1% M.F.), water and sugar,
                     recuperation sports beverages (choose a drink that contains a bit of protein if possible)

      equivalent of 60 grams of carbohydrates:

       2 cups (500 mL) of fruit juice
       2 cups (500 mL) of chocolate milk
       4 cups (1 litre) of Gatorade
       4 cups (1 litre) of water and 5 tablespoons (75 mL) of white granulated sugar
       2 cups (500 mL) of Boost Sport

3) Salt your food moderately and/or eat some salty foods


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