Cindy Cassell PhD, RD, LD
Sports Nutritionists, Exercise Physiologist

In the last four years since starting my private practice in nutrition services and focusing on nutrition for the active individual, I have been asked to speak at many schools, medical clinics and corporations about nutrition and health. Usually the topics are specific such as “Nutrition and Ergogenic Aids”, “What are the best foods for pre and post competitive refueling” or “Emotional eating” and I focus an entire hour on the research and best practice methodology for exploring that topic. However, there are a few questions, which are asked usually all the time, and I thought it would be beneficial to print them at the beginning of the cross country and fall road racing season so you can go into the year with a headstart when it comes to nutrition.

What is the best diet for an athlete? It is important that an athlete’s diet provide the right amount of energy, the 50-plus nutrients the body needs and plenty of water. No single food or supplement can do this. In general an athlete’s diet should have a variety of foods every day of at least 11-13 types of food, with approximately 50-55% of food high in complex carbohydrates, 10-15% from protein and no more than 30% from fat. While the exact percentages may vary slightly for some athletes based on their sport or training program, these guidelines will promote health and serve as the basis for a diet that will maximize performance.

How many calories do I need in a day? This depends on the age, body size, sport and training program of the individual. Exercise or training may increase caloric needs by as much as 1,000 to 1,500 calories per day.

Which is better for replacing fluids-water or sports drinks? (The most asked question by high school kids)? Depending on how muscular you are. 55-70% of your body weight is water. Being “hydrated” means maintaining your body’s fluid level. When you sweat, you lose water, which first must be replaced, if you are to perform your best. You need to drink fluids before, during and after all workouts and events. Whether you drink water or a sports drink is a matter of choice. However, if your workout or event lasts more than 90 minutes, you may benefit from the carbohydrates provided by a drink with carbohydrates in it. A product that contains 15-18 grams of carbohydrates in every 8 ounces of fluid should be used. Drink products with a higher carbohydrate content will delay the absorption of water into your muscles and may cause dehydration, cramps, nausea or diarrhea.

What do muscles use for energy during exercise? Most activities use a combination of fat and carbohydrates as an energy source. How hard and how long you work out, you level of fitness and your diet will affect the type of fuel your body uses.
As an athlete, don’t I need to take extra vitamins and minerals? Athletes need to eat about 1800 calories (depends on body size, activity etc.) a day to get the vitamins and minerals they need for good health and optimal performance. Since most athletes eat more than this amount, vitamins and mineral supplementation are needed only in special situations. Athletes who follow vegetarian diets or who avoid an entire food group (meat or milk) may need a supplement to make up for vitamins and minerals not being supplied by food. An athlete who frequently cuts back on calories, especially below 1800 calories, is not only at risk for inadequate vitamin and mineral intake, but also may not be getting enough carbohydrates. Since vitamins and minerals do not provide energy, they cannot replace the energy provided by carbohydrates.

Will extra protein help build muscle mass? (The most frequently asked question from adolescent males) Many athletes, especially those on strength training programs or who participate in power sports are told that eating a ton of protein or taking protein supplements will help build muscle thus increase muscle mass. However, the true secret to building muscle is training hard and consuming enough calories. While some extra protein is needed to build muscle, most American diets provide more than enough protein. Between 1.0-1.5 grams of protein per kilogram of body weight per day is sufficient if your calorie intake is adequate and you’re eating a variety of foods. For a 150-pound athlete, that represents 68-102 grams of protein a day.

Why is Iron so important? Hemoglobin, which contains iron, is the part of the red blood cells that carries oxygen from the lungs to all parts of the body, including muscles. Since your muscles need oxygen to produce energy, if you have low iron levels in your blood, you may tire quickly. Symptoms of iron deficiency include fatigue, irritability, dizziness, headaches and lack of appetite. Many times, however, there are no symptoms as all. A blood test is the best way to find out if your iron level is low. It is recommended that athletes have their hemoglobin level checked once a year. The RDA for iron is 15 milligrams a day for women and 10 milligrams a day for men. Red meat is the richest source of iron, but fish and poultry also good sources. Fortified breakfast cereals, beans and green leafy vegetables also contain iron. Our bodies absorb the iron found in animal products the best.

Why is calcium so important? Calcium is needed for strong bones and proper muscle function. Dairy foods are the best source of calcium. However, studies show that many female athletes who are trying to lose weight cut back on dairy products. Female athletes who don’t get enough calcium may be at risk for stress fractures and when they get older, osteoporosis. Young women between the ages of 11 to 24 need about 1200 milligrams of calcium per day. After age 25, the recommended intake is 800 milligrams. Low-fat dairy products are a rich source of calcium and also are low in fat and calories.

When and what should I eat before competition? Performance depends largely on the foods consumed during the days and weeks leading up to an event. If you regularly eat a varied, carbohydrate rich diet you are in good standing and probably have ample glycogen stores to fuel activity. The purpose of the pre-competitive meal is to prevent hunger and to provide the water and additional energy the athlete will need during competition. Most athletes eat 2 to 4 hours before their event. However, some athletes perform their best if they eat a small amount 30 minutes before competing, while others eat nothing for 6 hours beforehand. There is no magic pre-event meal diet plan. Simply choose foods and beverages that you enjoy and that don’t bother your stomach.

Remember that “ All foods can fit” into a healthy athletes meal plan and no food is considered bad or good. If you would like further instruction on eating healthy for better training and racing please contact me at Nutrition Access 553-2000.

If you would like further information please contact me at 513.310.7963. Cindy Cassell PhD, RD, LD

Sports Nutritionist, Exercise Physiologist,
www.nutritionaccess.org
sportnutri@aol.com