Essentials of Nutrition for Sports

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Sodium to a maximum concentration of 1,000 milligrams per quart (liter) may improve the rate of rehydration as well

as prevent hyponatremia.

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Dietary fat should be mostly mono- and polyunsaturated fatty acids

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There is little evidence

that amino supplements

are of value, except in a few disease states.

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Polyunsaturated fatty ac

ids provide essential

fatty acids (linoleic and alpha-linolenic acid).

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Whey protein has no magical qualities.

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There is no evidence that other minerals in hydration products improve performance.

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The role of protein in reco

very drinks, if any, is

overstated.

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Keep saturated and

trans

fat less than 10% of

daily calories.

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There is no evidence that

proprietary substances

in sports drinks confer any advantages over readily available nutrients.

Vitamins Key Points

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Keep cholesterol intake less than 300 milligrams daily.

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Consider taking a multivitamin supplement.

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High blood levels of LDL and total cholesterol are dangerous.

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Do not waste money on fancy proprietary supplements.

Macronutrient Mix & Carbohydrate Key Points

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High levels of HDL cholesterol are desirable.

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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.

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Healthy diets are 60% carbohydrate, 25% to 30% fat, and 10% to 15% protein.

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Exercise regularly to raise HDL levels.^

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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.

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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

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Said differently, aim for up to 1.5 grams of protein per kilogram (0.7 grams per pound).

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Even higher percentage carbohydrate diets may sometimes be best fo

r aerobic endurance

athletes.

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Consider taking a multivitamin/multimineral supplement.

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Watch for bad company—substances harmful for health that may accompany otherwise good protein sources.

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If you do not drink at leas

t a pint of milk daily,

consider taking a calcium supplement.

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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.

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If your diet is low in

iron, or you have heavy

periods, consider taking iron as part of a multivitamin/multimineral supplement.

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Get a mix of proteins. A variety of foods will ensure that you get all of the amino acids you need.

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Do not waste money on expensive proprietary supplements.

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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.

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Do not supplement more than the RDA.

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Too much protein can pot

entially weaken bones.

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There is little evidence that athletes need protein supplements.

Nutrition for Sports, Essentials of 169