-^
Sodium to a maximum concentration of 1,000 milligrams per quart (liter) may improve the rate of rehydration as well
as prevent hyponatremia.
-^
Dietary fat should be mostly mono- and polyunsaturated fatty acids
-^
There is little evidence
that amino supplements
are of value, except in a few disease states.
-^
Polyunsaturated fatty ac
ids provide essential
fatty acids (linoleic and alpha-linolenic acid).
-^
Whey protein has no magical qualities.
-^
There is no evidence that other minerals in hydration products improve performance.
-^
The role of protein in reco
very drinks, if any, is
overstated.
-^
Keep saturated and
trans
fat less than 10% of
daily calories.
-^
There is no evidence that
proprietary substances
in sports drinks confer any advantages over readily available nutrients.
Vitamins Key Points
-^
Keep cholesterol intake less than 300 milligrams daily.
-^
Consider taking a multivitamin supplement.
-^
High blood levels of LDL and total cholesterol are dangerous.
-^
Do not waste money on fancy proprietary supplements.
Macronutrient Mix & Carbohydrate Key Points
-^
High levels of HDL cholesterol are desirable.
-^
Do not supplement more than the RDA.
Too much vitamin A is associated with
osteoporosis, an increased risk of lung cancer, and hypervitaminosis A toxicity.
Too much vitamin D is associated with
hypercalcemia, osteoporosis, and hypervitaminosis D toxicity.
-^
Healthy diets are 60% carbohydrate, 25% to 30% fat, and 10% to 15% protein.
-^
Exercise regularly to raise HDL levels.^
-^
Carbohydrate is the preferred fuel source for high-intensity exercise.
Protein Key Points •^
Aim to ingest 10% to 20% of calories from protein. The upper end of the range is for aerobic endurance athletes exercising more than 10 hours per week.
-^
Aerobic endurance athletes who exercise more than 10 hours per week benefit from a diet slightly higher in carbohydrate—typically up to 65% carbohydrate, 20% fat, and 15% protein.
Minerals Key Points
-^
Said differently, aim for up to 1.5 grams of protein per kilogram (0.7 grams per pound).
-^
Even higher percentage carbohydrate diets may sometimes be best fo
r aerobic endurance
athletes.
-^
Consider taking a multivitamin/multimineral supplement.
-^
Watch for bad company—substances harmful for health that may accompany otherwise good protein sources.
-^
If you do not drink at leas
t a pint of milk daily,
consider taking a calcium supplement.
-^
Aerobic endurance athletes may need 7 to 10 grams of carbohydrate pe
r kilogram (3 to 4.5
grams per pound) of body weight per day to replace or top up glycogen stores.
-^
If your diet is low in
iron, or you have heavy
periods, consider taking iron as part of a multivitamin/multimineral supplement.
-^
Get a mix of proteins. A variety of foods will ensure that you get all of the amino acids you need.
-^
Do not waste money on expensive proprietary supplements.
-^
Balance carbohydrate and protein. Keep up the carbs. Endurance athletes need carbohydrate for intensity training.
Fat Key Points •^
Keep total fat intake less than 30% of daily calories.
There are 9 calories in a gram of fat.
The maximum fat allowance in a 2,100-
calorie diet is 70 grams a day.
-^
Do not supplement more than the RDA.
-^
Too much protein can pot
entially weaken bones.
-^
There is little evidence that athletes need protein supplements.
Nutrition for Sports, Essentials of 169