nutrition

GUIDE
FUELING FOR
PERFORMANCE

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 THE PURPOSE OF THIS BOOK
This nutrition guide provides general guidelines to help optimize dietary intake for
sports competitors. Fueling requirements can vary depending upon an individual’s
energy expenditure, metabolism, state of health, sport, etc.
contents Now more than ever, athletes need accurate sports nutrition information. Optimal
nutrition is an integral part of peak performance while an inadequate diet and lack
Carbohydrates – The Master Fuel page 2 of fuel can limit an athlete’s potential for maximum performance. Unfortunately,
there is a lot of misinformation available regarding a proper diet for athletes.
Protein’s Role as a Team Player page 12
In the quest for success, many athletes will try any dietary regimen or nutritional
Building Body Mass page 15 supplementation promising a new level of physical performance. However, an
evaluation and modification of current dietary intake can typically be employed to
Fat as Fuel page 16 help maximize peak performance.

The human body must be supplied with energy to perform its many complex
Gut Health page 17 functions. As an athlete’s training and competition level increases, the body’s
energy demands also increase. Several energy systems in the body can provide
Vitamins and Minerals page 18 athletes with fuel as long as they are consuming the proper foods. One energy
system relies totally on carbohydrates while another uses carbohydrates as well as
Supplements and Your Health page 21 fats. When an athlete works near or at maximal intensities, carbohydrates are the
prime fuel the body can use. During prolonged exercise, such as cycling, triathlons,
Fluids and Hydration page 24 and long-distance swimming, the amount of fats and carbohydrates used may rise
and fall depending upon:
Bottom Line page 28
F Duration and intensity of the exercise

F An individual’s fitness level

F Food and drink consumed prior to and during the exercise

B 1
 Carbohydrates – The Master Fuel
A diet rich in carbohydrates can support optimal performance of both Table 1:
DETERMINING GRAMS OF CARBOHYDRATE FOR ATHLETES’ NEEDS
endurance and intermittent high intensity activity through fueling and refueling
The following example shows how to calculate the recommended grams of carbohydrate
internal carbohydrate stores, or glycogen, found in the muscles and liver. It is needed per pound of body weight.
well documented that during times of intense training or competition, such as Weight in Kilograms Carbohydrates in Grams Daily Carbohydrate Intake
during tournaments or with two-a-day practices, replenishing muscle glycogen is 68 (150 lbs.) x 4 = 272 grams
essential to maintaining a high level of performance. Consuming carbohydrates
Now calculate your own needs. Remember to divide your body weight in pounds by
during workouts lasting more than one hour can also benefit performance 2.2 to get your weight in kilograms. Then multiply your body weight by a number of
and delay onset of fatigue. Studies have shown that athletes who participate carbohydrate grams (from the 3-12 range) based on the time and intensity of the training.
in intermittent sports, such as basketball and soccer, should also focus on For example, an hour per day of moderate intensity exercise may warrant using 5 grams.
consuming more carbohydrates during training and competition. This is not Weight in Kilograms Carbohydrates in Grams Daily Carbohydrate Intake
surprising since it is well-known that carbohydrates, when compared to protein x =
and dietary fat, are the most efficiently broken down and metabolized form of
energy for the body.
Carbohydrate Intake Before, During, and After Exercise
Recommended Intake of Carbohydrates
Before Exercise: The pre-exercise or pre-training meal serves two purposes:
Depending upon the training routine, athletes should consume anywhere
F It keeps the athlete from feeling hungry before and during exercise.
from 3-12 grams of carbohydrates per kilogram of bodyweight throughout
the day. This percentage is only a guideline for estimating carbohydrate F It maintains optimal levels of energy for the exercising muscles.
needs. Depending upon the length and type of training sessions, an athlete’s
Consuming a small, well-tolerated carbohydrate rich snack like a granola bar,
carbohydrate intake should adjust, with longer times and more intense trainings
pretzels, or dried fruit within about 30 minutes of activity can help top off
reflecting the higher number of grams needed. See Table 1 to calculate grams of
carbohydrate stores to enter training or competition with optimal muscle glycogen.
carbohydrates needed.

AS EARLY AS THE 1930S, SCIENTISTS OBSERVED

THAT ENDURANCE EXERCISE COULD BE IMPROVED
BY INCREASING CARBOHYDRATES IN THE DIET.
— FYI (focus on your intake) —

2 3
 Because the pre-event meal plays a key role in optimizing glycogen stores, SUGGESTED MEALS FOR PRE-EVENT EATING (continued)
managing satiety entering the activity, and minimizing any gastrointestinal upset
from foods, it is important to be strategic about types and amounts of foods in this 2-3 hours before Serving size Grams of carbohydrates

meal. Cereal (whole grain)/ cereal: 1 cup cereal: 47 g

low-fat milk (1%) milk: 1/2 cup milk: 6 g
The following are guidelines for the pre-event meal:
Bagel (whole grain) 1 bagel bagel: 47 g
F The meal should be eaten 3-4 hours before an event. with peanut butter peanut butter: 2 tbsp peanut butter: 8 g

F It should provide 3-4 grams of carbohydrate per kilogram of body weight. Fruit smoothie 12 fl oz 47 g
Fruit and nut food bar 1 bar 43 g
F To avoid stomach upset, the carbohydrate content of meals should be
Oatmeal (instant)/ oatmeal: 1/2 cup oatmeal: 13 g
reduced the closer the meals are to the event (1-2 grams per kilogram 1-2 low-fat milk (1%) milk: 1 cup milk: 12 g
hours before the event).
Flavored Greek yogurt (nonfat) 1 cup 27 g
F Include a small to moderate portion of lean protein. Protein takes longer to Pancakes/waffles 2 pancakes 20 g
be digested, which increases satiety after eating. It also supports energy (5” diameter)
regulation, as protein can slow absorption of carbohydrates for a more
steady energy release from a meal.
F If competing in hot/humid climates, or if an athlete is a salty sweater, be
sure food is well seasoned with salt and/or include a beverage containing
sodium, like a sports drink.
F Avoid high fiber and high fat foods and preparations. Too much of these
4 or more hours before Serving size Grams of carbohydrates
foods can lead to gastrointestinal upset during an event or training.
Spaghetti with meat sauce 2-3 cups 75-100 g
[For example, four hours before the event, it is suggested that the athlete consume 1.5 grams of carbohydrates
per pound of body weight, whereas one hour before the competition, the athlete would consume 0.5 grams of Pasta/ pasta: 1 cup pasta: 40 g
carbohydrates per pound of body weight.] Chicken/ chicken: 4 oz chicken: 0 g
Vegetables vegetables: 1 cup vegetables: 6 g

Table 2: SUGGESTED MEALS FOR PRE-EVENT EATING

Salmon, halibut, or shrimp/ chicken: 3 oz chicken: 0 g
rice/ rice: 6 oz rice: 44 g
Use these meal and snack ideas to fuel appropriately with carbohydrates based on the fruit (grapes) fruit: 1 cup fruit: 25 g
time between eating and the event.
Snack bar 1 bar bar: 25-45 g
1 hour or less Serving size Grams of carbohydrates
(oatmeal raisin walnut)/
sports drink* drink: 8 oz drink: 14 g
Fresh fruit (chopped apple) 1 cup 19 g
Ready-to-drink high protein shake 12 fl oz 40 g
Dried mango 3 oz 28 g
Turkey sandwich turkey: 3 oz. or slices turkey: 0 g
Raisins small box (2.5 oz) 34 g
made with deli turkey, whole wheat mayo: 1 tbsp mayo: 0 g
Banana 7 oz 31 g bread, light mayo, tomato, and bread: 2 slices bread: 30 g
lettuce, baby carrots on the side 7 carrots carrots: 3 g
Granola bar 2 bar pack 29 g
Tuna sandwich tuna: 2 oz drained tuna: 0 g
Pretzels 20 pieces 22 g
(2 slices whole wheat bread)/ bread: 2 slices bread: 30 g
Fig bar (2) 1 oz 20 g nonfat mayo mayo: 1 tbsp mayo: 0 g
Applesauce 4 oz 14 g Fruit and nut trail mix 1/3 cup 20 g
Sports drink* 8 oz 14 g
Toast 1 slice 14 g
*Remember that sports drinks are beverages that contain electrolytes and carbohydrates, not caffeine and other
Crackers 5 crackers 10 g
stimulants. For more information on sports drinks and hydration, read the Fluids and Hydration section.

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 Eating At All-Day Events:
It is important that athletes eat after competing to make sure that they will have If there is a certain meal pattern before competition that an athlete thinks is a
enough energy in the muscles for the next race or competition, whether it be in winning combination, then they should stick to it.
the same day or the following days. The same dietary intake principles used to
plan the pre-exercise meal can also apply to foods eaten at all-day events. If an Athletes who make food choices at concession stands need to know how to make
athlete races at 10 a.m. and again after 2 hours, foods that are high in protein and the best choices. Most concession stands are filled with high-fat, high-calorie foods
fat will more than likely still be in the stomach, potentially causing stomach or that are not designed to maximize performance. It is always wiser for athletes to
gastrointestinal (GI) distress. The following guidelines have been recommended to pack a cooler from home with winning combinations, than to rely on the food at a
help athletes make wise food choices at all-day events. concession stand. Table 3 has a list of nutrient-dense foods that are easy to pack in
a cooler and will help supply energy throughout the day.
One hour or less between events or heats:
During Exercise:
F Stick with carbohydrates that are in liquid form, such as sports drinks.
Consuming carbohydrates during exercise lasting longer than 60 minutes ensures
F If something solid needs to be eaten, try fruits like oranges, watermelon,
that the muscles receive adequate amounts of energy, especially during the
cantaloupe, peaches, pears, applesauce, or bananas.
later stages of the competition or workout. This has also been found to improve
These foods consist of mostly carbohydrates and water. They are digested very fast and performance. The form of carbohydrates consumed does matter. Some athletes
therefore, will not cause as much of a problem with stomach cramping or GI distress. prefer to use a sports drink, whereas others prefer to eat solid or gel forms of
carbohydrates. Use the following guidelines when consuming sports drinks with
Along with types of foods, amount of food consumed is important to consider in
carbohydrates.
this situation. It is wise to consume a small, well-tolerated portion of food when
little time is available to allow for digestion. The more an athlete eats, the longer it F Consume 6-12 ounces of a sports drink with 6-8% carbohydrate
will take to digest, especially with any pre-competition nerves or stress. concentration every 15-30 minutes during exercise (see Table 4). One
gulp is about 2 ounces.
Two to three hours between events or heats:
F Foods containing carbohydrates and some protein can be eaten, as there is F Water is needed to aid in absorption of the carbohydrate. Drinks with
enough time to digest them before competition. a concentration greater than 10% are often associated with abdominal
cramps, nausea, and diarrhea.
F Easy carbohydrate and protein containing combinations include cereal
with low-fat milk, a granola bar, jerky and fruit, pretzels and a cheese stick, F For high intensity activities, sports drinks and gels containing multiple
chocolate milk, or an English muffin with a little nut butter. forms of sugar can increase absorption and delivery of carbohydrates.

F Be sure to drink plenty of fluids, like water or a sports drink, for hydration, Note: Sports drinks should not be confused with “energy” drinks. “Energy” drinks
electrolyte replacement, and restoration of glycogen stores. Avoid drinks that typically contain one or more stimulants and their carbohydrate concentration is
contain caffeine, carbonation, and other stimulants. usually greater than 10%.
Four or more hours between events or heats:
*Sports drinks are beverages that contain electrolytes and
It may be necessary to have a meal when four or more hours exist between events. carbohydrates, not caffeine and other stimulants.
Use the same guidelines for a pre-event meal in this situation. Choose a meal that
is higher in carbohydrates, moderate in protein, and low to moderate in fat. Meal
examples include:
F A turkey sandwich on two slices of whole wheat bread, Greek yogurt with fruit,
and water or a sports (fluid replacement) drink
F Spaghetti with lean meatballs, bread, salad with dressing, and water or a sports
(fluid replacement) drink

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 Table 3: COOLER FUELERS

IT IS BEST NOT TO TRY Food Serving Size Fat Carbohydrates Protein

DIFFERENT AND NEW FOODS Baby carrots 7 carrots 0g 3g 0g

BEFORE AN IMPORTANT
Peanut butter pretzels 8 pieces 7g 15 g 5g

Celery 1 large stalk 0g 2g 0g

COMPETITION. IF AN Cherry tomatoes 1/2 cup 0g 7g 1g

ATHLETE IS COMPLAINING Chocolate milk (lowfat) 1 cup 2g 26 g 8g

OF GI DISTRESS OR STOMACH
String cheese 2 sticks 12 g 2g 16 g

Dried mango 1 package 0g 56 g 4g

CRAMPING, HE OR SHE Sports drink* 8 oz 0g 14 g 0g

SHOULD TRY DIFFERENT Snack bar

(oatmeal raisin walnut)
1 bar 5g 43 g 10 g

FOODS OR USE THESE Fresh fruit 1 piece or 1 cup <1 g 19 g .3 g

GUIDELINES. ATHLETES Hummus 1/4 cup 5g 13 g 3g

SHOULD KEEP A FOOD LOG

High protein milk shake 1 bottle (12 fl oz) 4.5 g 40 g 20 g

Nuts (mixed) 1/4 cup 15 g 7g 5g

IN ADDITION TO THEIR Peanut butter 2 tbsp 16 g 7g 8g

TRAINING LOG. THEY SHOULD Pita bread

(whole wheat large pita)
1 pita 2g 35 g 6g

TRACK WHAT THEY’RE Pretzels 1 cup Xg Xg Xg

EATING BEFORE, DURING, Turkey sandwich turkey: 1 slice

(3 slices deli meat,
1 g per slice 0 g per slice 5 g per slice

AND AFTER TRAINING AND mustard, mustard: 1 tbsp 0g 0g 0 g

HOW IT AFFECTS THEIR

2 slices whole bread: 1 slice 5g 24 g 2 g
wheat bread),

PERFORMANCE, BOTH
baby carrots 7 carrots 0g 3g <1 g

Vanilla wafers 4 wafers 10 g 19 g <1 g

MENTALLY AND PHYSICALLY. Whole grain bagel 1 bagel (4 oz) 1.5 g 47 g 11 g

Whole grain cereal 1 cup 1g 47 g 7g

— FYI (focus on your intake) — Whole grain crackers 5 crackers 15 g 11 g 1g

Pretzels 1 cup 1.2 g 32 g 4g

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 Table 4: CALCULATING CARBOHYDRATE CONCENTRATIONS IN BEVERAGES Table 5:
POST-EXERCISE RECOVERY TIPS
To assess the concentration of a fluid replacement drink or any beverage, use the
following calculations: To refill energy in the muscle with trainings less than 8 hours apart, eat as soon as
possible after exercise and then every 15-30 minutes for up to 4 hours.
Amount of carbohydrate in grams (from the label) Choose higher-carbohydrate foods, such as bagels, pasta, fruits, yogurts, cereal with
x 100 = percentage
low-fat milk, peanut butter, sports drinks, granola bars, french toast, sub sandwiches,
The volume in one serving (use 240 ml per cup) baked potatoes with chili, smoothie made with fruit, fruit juice, yogurt, and frozen yogurt.
Include protein to aid in muscle recovery and promote muscle growth.
Example: 15 grams If you can’t consume solid foods as soon as possible after exercise, try 2-4 cups of a
= .0625 x 100 = 6%
240 ml sports drink, then consume solid food within 4 hours post-exercise.

Consume 1-1.2 g of carbohydrates per kilogram of body weight per hour for the first
4 hours after glycogen-depleting exercise. Be sure to rehydrate as well (see Table 12).
*Remember that sports drinks are beverages that contain electrolytes and carbohydrates, not caffeine and other
stimulants. For more information on sports drinks and hydration, read the Fluids and Hydration section.

After Exercise:

Recovery nutrition is beneficial for all athletes to help them recover more quickly
RECOVERY IS
ESSENTIAL TO
in preparation for the next event or training session and to maximize the adaptive
benefits of exercise. Carbohydrates and protein are the two main macronutrients to

PERFORMANCE.
focus on for optimal recovery. Consuming a carbohydrate snack as soon as possible
after training will allow the body to start replenishing glycogen stores in the body.
Additionally, consuming a couple of mixed meals high in carbohydrates within
six hours after training or a competition ensures that the muscles continue with
glycogen restoration.
BE SURE TO REFUEL
F Maximize muscle glycogen recovery after an intense or long training session
AND REHYDRATE
AFTER A WORKOUT
or event with 1-1.2 g carbs per kilogram of body weight per hour for the first
4 hours following the activity. This refueling strategy is most important after

OR GAME.
a very hard training session and with another important session or event in
the next 24 hours.

F Include a moderate amount of protein (15-30 g) in the recovery meal or

snack to best support muscle repair and adaptation to exercise. Continue
to include protein in meals and snacks spaced out about every 3-4 hours
following the activity. Table 6:
RECOVERY SNACK IDEAS
F Table 5 and 6 list recovery tips and examples
of recovery snacks. Fruit and yogurt smoothie
Cheese sticks and fruit
Hard boiled eggs and whole grain crackers
Cereal with milk
Fruit and Greek yogurt
Pita and hummus
Chocolate milk (lowfat)
10 11
 Protein’s Role As A Team Player
Protein has always been a particularly popular nutrient with athletes because of
Table 8:
PROTEIN REQUIREMENTS IN GRAMS PER POUND OF BODY WEIGHT
its role in building and maintaining muscles. Indeed, athletes need to consume a
wide variety of high-quality protein foods in their diets. However, while protein To calculate the amount of protein your body needs on a daily basis, simply take your body weight in
pounds and multiply it by the appropriate recommendation. For example, the range of protein for a
is necessary for rebuilding and repairing muscles, it is not the primary fuel, and
84.1 kilogram (185 pound) soccer player is 118-143 grams daily.
consuming more protein than what the body can use is not going to give athletes
Weight In Kilograms Protein In Grams Daily Protein Intake
larger and stronger muscles. While research shows that protein requirements are
higher for athletes to aid in muscle repair and growth, most athletes are already 84.1 x 1.4 = 118 g
consuming more protein than the body can use. Use the following formulas as 84.1 x 1.7 = 143 g
guidelines to ensure proper amounts of protein are included in your dietary intake.
Calculate your own protein needs. Refer to Table 7 to get the recommended grams of protein for your
type of training, and calculate both the low and the high values to get a range of appropriate protein
for your daily intake.

Weight In Kilograms Protein In Grams Daily Protein Intake

x =

x =

Table 9 provides additional information to translate this information into servings of protein-rich food.

Table 9:
PROTEIN CONTENT OF COMMONLY CONSUMED FOODS

Food Serving size Grams of protein

Chicken breast 3 oz 22 g

Ground beef 3 oz 22 g

Broiled fish 3 oz 20 g

Cottage cheese 1/2 cup 12 g

Greek yogurt 8 oz 25 g

Cooked lentils 1/2 cup 9g

Cooked black beans 1/2 cup 8g

Milk 1 cup 8g
Table 7:
DAILY PROTEIN RECOMMENDATIONS Peanut butter 2 tbsp 7g

Type of Training Grams (g) of Protein Recommended String cheese 1 oz 7g

Endurance 1.4-1.8 g of protein per kilogram of body weight Extra firm tofu 3 oz 8g
Strength 1.6-2.0 g of protein per kilogram of body weight
(to gain muscle mass) Egg 1 large or 2 egg whites 6g

Strength (maintenance) 1.6-1.7 g of protein per kilogram of body weight Mixed nuts 1/4 cup 5g
Weight Restricted 1.8-2.2 g of protein per kilogram of body weight Cooked quinoa 1 cup 8g

To calculate protein requirements per pound of body weight, use Table 8. Whole wheat bread 1 slice 3g

12 13
 Protein After Exercise Building Body Mass
The body’s ability to recover from games, practices, or intense workouts requires Many athletes want to add more bulk to their bodies in the form of lean muscle.
adequate rest and proper nutrition. An important component of the recovery Many supplement products claim to build muscles. Athletes should take special
process is consuming both carbohydrates and protein shortly after exercise to caution when considering supplementation (please see Supplements and Your
restore muscle glycogen and stimulate muscle protein synthesis. Health section for additional information and cautions). Due to the limited
EAT regulations of the dietary supplement industry, there is a risk of products being
contaminated with sport-prohibited or unknown substances with or without the
Keep in mind that food is fuel and athletes should not come to practice or games manufacturer knowing. There is no guarantee that the product contents match with
without having had enough food to support the energy requirements for their sport. those listed on the label. Taking a lot of extra protein either from supplements or
To keep athletes properly fueled and have their protein needs met, use the EAT food does not guarantee bigger muscles. If it did, athletes could spend time lounging
guidelines: instead of lifting to build muscle.
Eat breakfast. It is the best way to start the day well fueled. The following are healthy ways to build muscle:
Include foods that contain carbohydrates and protein, such as
F Follow a strength training program that challenges muscles.
nonfat milk, yogurt, or eggs.
F Add 500 to 1,000 more calories each day to current dietary intake, to allow the
Add carbohydrates and protein to post-exercise meals. body to use protein already present in the diet for muscle growth and not be
Some energy bars provide carbohydrates to replenish muscle
broken down to fuel activity.
glycogen stores and protein to help build and repair muscles.
F Eat foods that are both high in carbohydrates and proteins like grilled chicken
Toss the supplements. Athletes should rely on protein sandwiches, peanut butter sandwiches, and Greek yogurt with granola.
from food sources first, instead of supplements. This helps
ensure that diets are balanced for health and performance. F Choose low-fat sources of both carbohydrates and protein. For example, choose
In addition to meat sources of protein, dairy products, nuts, a baked potato over French fries, or grilled chicken over fried chicken.
and seeds are all rich sources of protein and can easily be F Eat protein throughout the day to best support muscle growth. Aim for
added to any meal or snack. 0.3 grams/kilogram of body weight, or about 15-20 grams of protein, every
3-4 hours.

STUDIES HAVE SHOWN THAT EATING A 4:1 RATIO OF

CARBOHYDRATES TO PROTEIN, SUCH AS 16 OUNCES OF
CHOCOLATE MILK , WITHIN 45 MINUTES AFTER A TRAINING
SESSION CAN REDUCE MUSCLE DAMAGE AND SORENESS, INCREASE
MUSCLE REPAIR AND GROWTH, INCREASE TRAINING ADAPTATION,
AND INCREASE THE RATE OF MUSCLE GLYCOGEN REPLETION. AIM
FOR AT LEAST 40 GRAMS OF CARBS TO 10 GRAMS OF PROTEIN.
— FYI (focus on your intake) —

14 15
 Fat as Fuel
Fat Intake in Athletes Athletes should consume 20-35% of total calories from fat, focusing on most
fat calories coming from unsaturated sources. Too little fat intake can lead to
Fat is the primary fuel for light to moderate intensity exercise. Fat is a valuable
issues such as low energy intake and availability, and even decreased production
metabolic fuel for muscles during endurance exercise and performs many
of hormones. Too much fat in the diet can lead to unwanted weight gain and an
important functions in the body, although it does not provide quick bursts of
undesirable body composition. A standard American dietary pattern is usually
energy needed for speed.
high in fat, so athletes need to pay attention to where fat is coming from in their
The more efficient an athlete becomes in their respective sport, the easier it is for diet to keep their intake in a healthy, performance-supporting range.
them to operate at a lower intensity while maintaining the same level of work or
maintaining the same speed (metabolic efficiency). Table 10: SUBSTITUTIONS FOR REDUCING FAT INTAKE

Instead of: Try:
Stored fat provides an abundant source of energy. A 150-pound athlete with a
relatively low 6% body fat carries 1,500-2,000 calories in the form of glycogen Whole milk Skim, 1%, or 2% milk
and 45,000 calories in the form of stored fat. Fat stores play an important role in
Ice cream Higher protein ice cream, avocado ice cream,
fueling athletes in situations where glycogen has been depleted and no foods are
100% real fruit popsicles
being consumed.
Sour cream Plain Greek yogurt
Research has shown that metabolic adaptations do occur as a result of high fat
Bacon Canadian or turkey bacon
fueling, although claims that high fat, carbohydrate-restricted diets improve
performance in competitive athletes have not been proven. 80% or 85% lean 90 or 93% lean beef or turkey
ground beef or turkey
For athletes that require bursts of power in their sport, such as in gymnastics,
soccer, basketball, baseball, boxing, figure skating, swimming, and rowing, a high Fried chicken Baked, roasted, seared, or grilled chicken

fat diet is not recommended to support optimal performance. Doughnuts and pastries 100% whole grain breads,
homemade whole grain breads
Foods that contain fat can generally be categorized by containing mostly saturated
or unsaturated fat. Foods high in saturated fat include fatty meats, high-fat dairy Apple pie Baked or raw apple
like whole milk or ice cream, coconut oil, palm oil, butter, and ghee. To support Cookies, cakes, or brownies Peanut butter pretzels, dried fruit, trail mix
heart health and minimize inflammation, saturated fat intake should be limited.
French fries Baked or roasted potatoes
Foods rich in unsaturated fat include nuts, seeds, avocado and avocado oil, olives
and olive oil, vegetable oils, and fatty fish like salmon. Support optimal health and
performance by getting most dietary fats from unsaturated fat sources. Gut Health
Probiotics are live microorganisms that populate the gut with healthy bacteria.
In turn, healthy bacteria in the gut helps to support the body’s immune system,
leading to fewer respiratory illnesses and the prevention of a multitude of medical
conditions. Probiotics are naturally found in fermented foods like yogurt, kefir,
kombucha, sauerkraut, kimchi, tempeh and miso. While there are supplemental
forms of probiotics available, it is best and safest to consume them from food
sources.

Prebiotics can be thought of as the food for beneficial gut bacteria. Food is the
best way to get prebiotics in your diet, which usually come in the form of fiber
from plants. Great food sources of prebiotics include onion, garlic, pears, apple,
16 banana, whole wheat, asparagus, beans, mango, Brussels sprouts, and dairy. 17
 Vitamins and Minerals Table 11: MICRONUTRIENT SOURCES

Vitamins and minerals (when not consumed in food form) are classified by Selected B Vitamins Calcium Vitamin C Vitamin D Magnesium Selenium Iron
Micronutrients
the Federal Drug Administration (FDA) as dietary supplements. Amino acids,
botanicals, herbs, and substances, such as enzymes, organ tissues and glandulars, Vegetables Leafy green Broccoli Tomatoes Spinach Green beans Spinach
vegetables Kale Brussel sprouts Potatoes Broccoli
and metabolites, are also classified as dietary supplements.
Asparagus Turnip greens Broccoli
Cauliflower Red peppers
Many athletes believe they do not get enough vitamins and minerals in their diet Sweet potatoes Turnip greens
and wonder if they should start taking some sort of supplement; while other Mushrooms Collard greens
athletes are on a constant quest to find the latest diet or supplement that will
Fruits Dried prunes Fortified Oranges Raisins Banana Raisins
give them a competitive edge. The reality is that making wise food and beverage Bananas orange Grapefruit Banana Dried
choices are crucial for peak performance and contribute to endurance and repair of juice Berries apricots
Kiwi
injured tissues. A good working knowledge and understanding of foods that provide Mango
essential nutrients will aid in an athlete reaching their greatest potential.
Grains Whole grain Corn tortilla Fortified Fortified Whole grain Spaghetti Oatmeal
Athletes have increased energy needs, which allows for more opportunities to breads Flour tortilla breakfast cereal cereals Rice Spaghetti
Cereals cereals Oatmeal Fortified
obtain the nutrients they need through a balanced diet composed of a variety of Pasta, Rice cereals
natural foods. Most sports nutrition professionals agree that supplementation will Tortillas
not necessarily improve performance. Dairy Milk Milk Fortified Yogurt Cottage
Yogurt Dairy dairy cheese
However, the athlete who takes a simple one-a-day type of vitamin or mineral products products Cheddar
that does not exceed the nutrient levels of the Recommended Dietary Allowance cheese
(RDA)/Dietary Reference Intake (DRI), is probably not doing any harm, especially Meats Turkey Soybeans Salmon Tuna Almonds Lean beef Red meat
if it is third-party tested. An athlete should consult with his or her sports dietitian, Eggs Pork Salmon Cashews Ham Dark meat
Nuts Chicken Sardines Peanuts Chicken Chickpeas
or other health care professional, to determine whether vitamin and mineral Beans Salmon Eggs Chickpeas Nuts Shrimp
supplementation is needed to maintain optimal health. Tuna Tofu

Nutrients that may be low in an athlete’s diet are listed in Table 11. Choose a variety
of foods in each food category to ensure that all nutrients are included in your diet. Natural foods contain a matrix of various nutrients that researchers are continuing
to discover and learn more about. Often, individual nutrients don’t work as
Athletes should always choose food over dietary supplementation. The body needs
effectively when isolated in a pill or supplement form.
more than 40 nutrients every day and supplements do not contain all the nutrients
that are found in food. Supplements cannot make up for a poor diet or poor Self-prescribed supplement users should heed overdose warnings and look for
beverage choices. symptoms of toxic levels of supplementation, such as diarrhea, skin rashes that do
not fade, and unexplained joint pain. Fat soluble vitamins (A, D, E, and K) can be toxic
when misused. Unlike water soluble vitamins in which excess amounts are excreted in
the urine, fat soluble vitamins are stored in body fat and remain in the body.

Remember that more is not always better. The established Recommended Dietary
Allowance (RDA)/Dietary Reference Intake (DRI), for vitamins and minerals are
to be used as a guide in determining nutritional needs. These allowances have a
large margin of safety built into the recommendations. Even though it has been
shown that a severely inadequate intake of certain vitamins and/or minerals can
impair performance, it is unusual for an athlete to have such severe nutritional
deficiencies. Even marginal deficiencies do not appear to markedly affect the
ability to exercise efficiently. The goal for any athlete should be to meet DRI/RDA
vitamin and mineral recommendations, as consuming more than these established
quantities has not been shown to further improve performance and excess
18 consumption can actually be harmful. 19
 Supplements and Your Health
Background. Dietary supplements are defined as products containing “dietary
ingredients” intended to supplement the diet. These include vitamins, minerals,
amino acids, botanicals, herbs, and substances like enzymes, organ tissues and
glandulars, metabolites, etc.

The increased visibility of many vitamins, minerals, herbals, as well as other

dietary supplements, some argue, can be attributed to the passage of the Dietary
Supplement Health and Education Act (DSHEA) in 1994. Under DSHEA, the
Food and Drug Administration (FDA) DOES NOT evaluate any supplements for
safety or effectiveness before they are sold. The FDA will only step in and take
regulatory action after a supplement has hurt someone or made them sick. Often, a
supplement must sicken dozens or hundreds of people before the FDA takes action.

Additionally, the passing of DSHEA allowed manufacturers to publish only limited

information about the benefits of dietary supplements. It is easy for products to
get to the marketplace without pre-market controls, and if necessary, they are
extremely difficult to remove, even when serious health concerns are raised about
their safety.

The Anabolic Steroid Control Act of 2004 (SB 2195) took effect on January 20,
2005 as an amendment to the Controlled Substances Act. The Act classifies a
number of prohormones or steroid precursors, previously manufactured as dietary
supplements, as controlled substances, making their distribution illegal without a
medical prescription. According to this Act, possession and/or distribution of these
substances can be punishable by up to five years in prison.

Did you know? While some mainstream supplements are made by responsible
manufacturers, a growing number of supplement products contain dangerous and
undisclosed ingredients, including steroids, stimulants, and other dangerous drugs.
Athletes searching for a competitive edge often look to a supplement or a special
One major issue is that unscrupulous companies are marketing supplements spiked
combination of nutrients to find it. However, there are no quick-fix supplements for
with these dangerous substances, taking advantage of many consumers’ desires for
improving sports performance. Consuming a wide variety of foods and staying well
maximized sport performance or aesthetic improvements, and advertising them as
hydrated are the basic cornerstones to reaching athletic potential.
healthy and safe products when they’re not.
For athletes subject to sport drug testing, taking nutritional or dietary supplements
may cause a positive test for a prohibited substance that may not be disclosed on
the product label. In accordance with all applicable rules for a positive test result
within a sport, a sanction may be imposed.

Some trade associations and other businesses have programs that include analytical
testing and quality assessment of dietary supplements, culminating in a “stamp
of approval” or a “guarantee” that the supplement is safe for use in sport. These
programs may reduce the risk that a supplement is contaminated, or contains an
undisclosed ingredient. HOWEVER, it does not eliminate this risk. Athletes who take
dietary or nutritional supplements, even if claiming to be “approved” or “verified,”
do so at their own risk of committing an anti-doping rule violation, or suffering from
negative health side effects.
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 Most Americans are unaware that designer steroids and other dangerous drugs
are intentionally being sold as dietary supplements and that current law makes it
too easy for these products to get to the market. Best estimates suggest that there
are hundreds of supplement products currently available that contain one or more
of approximately 20-25 designer steroids alone. Initial evidence of supplement
contamination was established in a 2004 market survey from an International
Olympic Committee accredited lab, during which 15% (94) of the 634 supplements
analyzed were found to contain hormones or prohormones not listed on the
supplement label. Since the study, numerous other reports of contamination,
mislabeling, and alteration of supplements have continued to surface from
independent research.

Contamination can also occur. In the United States, high-profile athletes who
test positive from contaminated or intentionally spiked supplements containing
undisclosed prohibited substances can be made ineligible for competition.

Given the overall possibility of supplement contamination, the risk of taking a which can be potentially dangerous to those with nut allergies.
mislabeled supplement is a real threat to the careers of American athletes and the The health consequences are numerous. The consumption of these dangerous hidden
health of all consumers. Some products can be unintentionally adulterated with drugs, such as designer steroids, has been a known cause of liver injury, stroke, kidney
substances, such as pesticides or heavy metals, while others may be inadvertently failure, and pulmonary embolism.
contaminated with sport-prohibited substances due to cross-contamination. While
there certainly are supplements that are safe and pure, it is possible for one batch of a The inclusion of stimulants in supplement products also has the potential for harmful
product, for example, to become contaminated with a dangerous or sport-prohibited effects. Some stimulants can cause increased blood pressure, irregular heart rhythm,
substance when manufacturing equipment isn’t cleaned properly and contains stroke, or even death.
remnants of ingredients from a previous product. This is similar to what can happen Protect yourself! This is a REAL concern. Rather than relying on advertisements
in a factory that manufactures nut products along with other products like cereals from companies who are trying to sell you their product, as a consumer, you have the
and breads. If the machines aren’t cleaned correctly or if particles or dust permeate responsibility to educate yourself. In the world of anti-doping, strict liability applies
manufacturing areas, the breads or cereals can contain remnants or traces of the nuts, and athletes are responsible for what is in their systems at the time of a drug test.
Anabolic steroids and stimulants are prohibited classes of substances in sport. It is up
to the athlete or consumer to research reliable sources of information that can point
out the many substances that are known to be included in supplements and that may,
in fact, damage one’s health or athletic career.

More Information. There is no risk-free way to choose a supplement, as the only

way to have zero risk is to not use supplements. If using a dietary supplement is
needed, the best way to reduce the risk of using a low-quality or contaminated
product is to choose one that is certified by a USADA-recommended third party.
See USADA.org/Supplement-Connect.

USADA.org/Supplement-Connect

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 Fluids and Hydration
Hydration is one of the most important nutritional concerns for an athlete. Table 12:
GUIDELINES FOR PROPER HYDRATION
Approximately 60% of body weight is water. As an athlete trains or competes, fluid
is lost through the skin through sweat and through the lungs while breathing. If this F MONITOR FLUID LOSSES: Weigh-in before and after training,
fluid is not replaced at regular intervals during practice or competition, it can lead especially during hot weather and conditioning phases of the season
to dehydration. A dehydrated athlete has a decreased volume of blood circulating F FOR EACH KILOGRAM (POUND) lost during exercise, drink 1.5 liters for
through the body, and consequently: each kg lost and 3 cups for each pound lost
F The amount of blood pumped with each heart beat decreases F DO NOT RESTRICT fluids before, during, or after the event
F Exercising muscles do not receive enough oxygen F DO NOT RELY ON thirst as an indicator

F Exhaustion sets in and the athlete’s performance suffers

F By-products of exercise are not flushed out of the body as regularly

as they should be URINE COLOR CHART
Research has shown that losing as little as 2% of total body weight can negatively
affect athletic performance. For example, if a 150-pound athlete loses 3 pounds
Overhydrated Hydrated
during a workout or competition, their ability to perform at peak performance
due to dehydration is reduced. Proper fluid replenishment is the key to preventing
dehydration and reducing the risk of heat injury in athletes engaged in training and
competition.

Preventing Dehydration

The best way to prevent dehydration is to maintain body fluid levels by consuming
plenty of fluids before, during, and after a workout or competition. Often, athletes
do not realize that they are losing body fluids or that they are impacting their Dehydrated
performance through dehydration. Athletes who are not sure how much fluid to
drink can monitor hydration using two helpful techniques:

F Weighing themselves before and after practice or competition. Difference in weight can
indicate how much fluid was lost during the activity and help determine how much fluid
should be replaced.

F Checking urine color. Urine that is dark gold in color indicates dehydration. Urine
similar in color to pale lemonade is a sign of a hydrated athlete.

Many times athletes wait to drink until they are thirsty. Thirst is not an accurate Extremely Dehydrated
indicator of how much fluid an athlete has lost. Athletes who wait to replenish
body fluids until feeling thirsty are already dehydrated. As a matter of fact, most
individuals do not become thirsty until more than 2% of body weight is lost.
Waiting until you are thirsty can affect your performance. When athletes only drink
enough to quench their thirst, they may still be dehydrated.

For best results, keep a bottle of fluid available when working out and drink as (consult a doctor)
often as desired, ideally every 15-20 minutes. Table 12 lists guidelines for fluid
replacement from the National Athletic Trainers Association, the Academy of
Nutrition and Dietetics, and the American College of Sports Medicine.
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 Guidelines for Fluid Replacement
What about fluid replacement drinks? The following guidelines for maintaining body fluid balance, improving
performance in the heat, and preventing heat-related illness appear to be prudent
Sports drinks containing between 6-8% carbohydrates can provide energy to the
based on current scientific knowledge.
working muscle that water cannot, which increases exercise capacity and improves
performance. It appears that athletes who consume a sports drink can maintain F For intense training and long workouts, a fluid replacement drink
blood glucose levels at a time when muscle glycogen stores are diminished. This containing carbohydrates may provide an important source of energy. A
allows carbohydrate utilization and energy production to continue at high rates. 6-8% carbohydrate beverage is typically most effective in maintaining fluid
Research has also shown that mouth rinses with carbohydrates can improve balance while supplying the muscles with fuel.
performance at rates similar to ingestion. Beverages containing more than one kind
F The fluid consumed during activity should contain a small amount
of sugar (i.e., glucose and fructose) can increase carbohydrate absorption rates
of sodium and electrolytes. The sodium may be beneficial for quicker
because each sugar is absorbed via different channels.
absorption and replacement of sweat loss.
How important are the electrolytes provided by fluid replacement drinks?
F The beverage should be palatable and taste good.
The ingestion of sodium during exercise may help with maintenance or restoration
F Don’t wait until right before exercise to start hydrating. Maintaining good
of plasma volume during exercise and recovery. The consumption of sports drinks
hydration throughout each day is not only important for overall health, but
containing sodium helps retain water in the body and aids in hydration by increasing the
helps an athlete enter a training session or event well hydrated.
absorption of fluid from the intestines into the muscles. Recent research has suggested
that a 6-8% carbohydrate sport drink with at least 110 mg of sodium per 8-ounce F The athlete should drink 7-12 ounces of cold fluid about 15-30 minutes
serving empties from the stomach just as fast as plain water. Endurance activities lasting before workouts. If the workout is prolonged, choose a beverage that has a
longer than 3 hours may require as much as 175 mg of sodium per 8-ounce serving. 6-8% carbohydrate concentration.
There has been concern by parents, coaches, and athletes that sports drinks may F Drink 4-8 ounces of cold fluid during exercise at 15-20 minute intervals.
contain too much sodium. However, many fluid replacement drinks are low in sodium.
F Start drinking early in the workout because thirst does not develop until
An 8-ounce serving of a fluid replacement drink can have a sodium content similar to
that of a cup of reduced fat milk. Most Americans consume too much sodium through 2% of body weight has been lost, by which time performance may have
processed and convenience foods, not through fluid replacement drinks. begun to decline.

F Avoid carbonated drinks, which can cause GI distress and may decrease
What is an ideal fluid replacement drink?
the volume of fluid consumed.
The ideal fluid replacement beverage is one that tastes good, does not cause GI
F Avoid beverages containing caffeine, alcohol, and those promoted as
discomfort or distress when consumed in large volumes, promotes rapid fluid
absorption and maintenance of body fluid, and provides energy to working muscles energy drinks.
during intense training and competition. F If you have never had a sports drink, don’t drink one for the first time on
competition day. Practice consuming fluids while you train. Use a trial
and error approach until you discover the fluids that work well for you and
encourage hydration.

AVERAGE SWEAT RATES FROM NUMEROUS RESEARCH STUDIES RANGE FROM 0.3-
2.4 L/HR. AVERAGE SWEAT CONCENTRATIONS OF SODIUM RANGE FROM 0.5-1.8 G/L.
WITH THIS LEVEL OF VARIATION, IT IS IMPORTANT FOR AN ATHLETE TO MONITOR
THEIR OWN FLUID AND ELECTROLYTE LOSSES AND WORK WITH THEIR COACHES OR
SPORTS REGISTERED DIETITIANS TO DETERMINE THEIR SODIUM AND FLUID NEEDS.
— FYI (focus on your intake) —
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 Bottom Line
Nutrition plays a critical role in athletic performance, and athletes, coaches, and
parents need to realize that making wise food choices can increase the chances
of optimal athletic performance. It is easy for athletes to fall prey to nutrition
misinformation and fad diets in the search for a quick fix to improve performance.

It is imperative that athletes stay current on accurate nutrition issues as they are
ever-changing. By making informed food choices, athletes will have an advantage We Value Champions.
over those who choose to ignore the role that food plays in human performance. We Champion Values. TM

Resources:
USADA.org/supplement-connect USADA’s Supplement Education Center

acsm.org American College of Sports Medicine Find more at the TrueSport website:
eatright.org Academy of Nutrition and Dietetics www.TrueSport.org
fda.gov/food U.S. Food and Drug Administration
Join us on social:
fda.gov/safety/recalls FDA Recalls, Market Withdrawals, & Safety Alerts
TrueSportUSA
fns.usda.gov/cnpp Center for Nutrition Policy and Promotion
@TrueSport
dietaryguidelines.gov Dietary Guidelines for Americans, 2020-2025
@TrueSportUSA
nutrition.gov National Agricultural Library, U.S. Department of Agriculture linkedin.com/company/truesport
health.gov/nhic National Health Information Center - U.S. Department of pinterest.com/truesport
Health and Human Services
tiktok.com/@usantidoping
sportsrd.org Collegiate and Professional Sports Dietitians Association

scandpg.org Sports, Cardiovascular, and Wellness Nutrition, a dietetic practice

group of the Academy of Nutrition and Dietetics
Tag us at #TrueSportChampion,
Sports, Cardiovascular, and Wellness Nutrition Dietetic Practice Group. #TrueSportMoments, and #TrueSportInAction
Sports Nutrition: A Handbook for Professionals. 6th ed., Chicago: Academy of
Nutrition and Dietetics. 6th Edition. 2017. on X and Instagram.

Acknowledgement:
A very special thanks to TrueSport Expert Stephanie Miezin, MS, RD, CSSD,
as well as all past contributors for providing the content for this publication.

Note: The content of this publication is provided for informational purposes only and is subject to change.
This information is not intended to be a substitute for professional medical advice, diagnosis, or treatment. ©2012 USADA. All rights reserved. Last revised 2023. Permission to reprint or redistribute altered or excerpted
Individuals should always seek advice from a qualified health professional. materials will be granted on a case-by-case basis; all requests must be made in writing to USADA.

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