Athletes in sports such as soccer, hockey, track and field, and short-distance swimming must consume enough carbohydrate to fill muscle and liver glycogen stores. These sports involve high-intensity bursts of activity that require carbohydrate as the primary fuel.
Leslie Bonci, RD
Macronutrients are required in large amounts to fulfill the bodies daily needs. Your daily intake should include lean proteins, carbohydrates and good fat.
Match your calorie intake to your activity. Most athletes need up to 2,000 - 3,000 calories a day or more to maintain daily caloric needs.
How to calculate your Protein Needs:
1. Weight in pounds divided by 2.2 – weight in kg
2. Weight in kg x 0.8-1.8 gm/kg = protein gm.
Did you know that eating "high –carbohydrate meals" one hour before the game will help you maintain adequate amounts of blood sugar. Nancy Clark also suggests refueling one hour after exercise.
Nancy Clark, MS, RD
Fruits such as berries, pomegranate, grape, orange, plum, pineapple, kiwi fruit and grapefruit are high in antioxidants and will help speed up muscle recovery.
Claude The Bod
Did you know that you can increase your Basal Metabolic Rate (BMR) by consuming more wholesome foods like vegetables and fruits?
Claude The Bod
Snacking before you exercise will help energize your workout. A pre-game snack will help you prevent hypoglycemia, settle your stomach, fuel your muscles and pacify your mind with the knowledge that your body is well fueled.
Nancy Clark, MS, RD
Studies have found that eating up to 40 percent of your total calories from fat - as long as it's mostly monounsaturated fat such as olive oil - can cut cholesterol levels and heart disease risk.
Liz Applegate, PH.
The Skinny (or not) on Artificial Sweeteners - According to the American Heart Association's journal Circulation a diet soda has the same risk factor for heart disease as a regular soda.
High Protein Diets - Too much protein can have a long term effect on your body. Excess fat and cholesterol, stress on kidneys and inadequate fiber are symptoms that may occur.
Don't Forget the Water - Be sure to drink at least 8 ounces of water a day for every 25 pounds you carry. An individual should consume approximately 96 ounces of water a day.