Dietary Guidelines-

    Protein-  Contrary to what many coaches and athletes believe, the protein requirement for athletes is not greater than it is for others.  Most persons need about 1 gram of protein for each kilogram of weight.

    Carbohydrates-  The recommended percentage of total daily caloric intake for carbohydrates is 65%.  Complex carbohydrates-as opposed to simple carbohydrates (sugars) should make up the majority of the carbohydrate requirement.  Complex carbohydrates are found in potatoes, brown rice, dried beans, fresh fruits and veggies, and whole-grain breads and cereals.  In addition, complex carbohydrates provide the liver and muscle cells with glucose.  This is stored as glycogen and converted back to glucose for use when needed during exercise.

    Fat-  No more than 20% of the dietary calories should come from fat.

    Weight-Loss Diets-  Athletes should not skimp on their diets to "lose weight".  Vigorous exercise  will replace some body fat with muscle, at the same time the body weight remains the same.  A strenuous exercise program is accompanied by an increase metabolic rate, requiring an increased caloric intake.  If you stop exercising for any reason, be sure to reduce your caloric intake.  Otherwise, you may gain weight rapidly.

Eating Schedules for Athletes-

Before competition-  A meal should be eaten 3-5 hours before competition.

After Competition-  Glucose stores in the liver and muscles diminish during strenuous exercise.  To replenish these, carbohydrate intake should be increased for 3 days following competition.

Fluid Intake & Exercise-

Water-  Drink cold water during competition.  It is absorbed faster and is less likely to cause cramps than warm water.  In addition to drinking extra water during competition, drink at least eight  8-ounce glasses of water a day.

Fluid and Glucose Replacement-  During extended athletic activity, such as jogging or running a marathon, fluid and glucose must be replaced as they are expended.  The recommended concentration of glucose is 2 to 2.5 grams of glucose (sugar) to each deciliter of water.  Don't drink more than 800 ml of fluid during any hour of endurance activity.  To exceed this will overload the stomach and may impair performance.

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