Nutrition: Questions & Answers

1. What is a balanced eating plan to fuel up for fitness?
   The best eating plan for athletes does not differ much from a regular, balanced diet. It should include adequate fluids and plenty of low-fat, high carbohydrate foods that provide energy and replenish the fuel and fluids used during physical activity. Athletes should pay careful attention to their nutrition needs before, during, and after exercise.
2. Why are carbohydrates so important for athletes?
   Carbohydrates are one of the main sources of energy for working muscles. That is why carbohydrate-containing foods should compromise at least 60 percent of the calories in an athlete's eating plan. Some foods high in carbohydrate and low in fat include breads, grains, pastas, vegetables, fruits, fruit juices, and juice drinks. Muscles replenish stored carbohydrates most efficiently within the first two hours following exercise. Therefore, athletes should eat or drink 200 to 400 carbohydrate calories as soon as tolerable after exercise, and then again two hours later.
3. What is the role of fluids in sports nutrition?
   When you are physically active, your body requires water or other fluids so it can cool itself, primarily through evaporation of sweat. Athletes must make a conscious effort to drink fluids before, during, and after exercise. A 150-pound athlete can lose as much as six cups of fluid in one hour of continuous activity. If an athlete is not careful about fluid intake, he/she runs the risk of becoming dehydrated, which can dramatically hinder athletic performance by reducing endurance and increasing the risk of serious heat illness, such as heat exhaustion and heat stroke.
   For most athletes, water is the preferred source of fluid before and during workouts. For athletes working out for 60 minutes or more, diluted fruit juices and fruit drinks help to maintain the body's energy supply while replenishing lost fluids. Full strength juices and juice drinks are not recommended immediately before and during heavy workouts because they can cause fullness and cramping. After workouts, athletes should replace fluid lost during exercise by drinking two cups of water or other fluids for each pound of body weight lost. Juices and juice drinks are good after-workout choices because they not only replenish fluids, but they also replace carbohydrates used during exercise.

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