alcohol and athlete performance - amazon s3tips to take with you 1. use practice situations to learn...

Athlete Scenario

I play intramural basketball and enjoy going out for drinks with

my teammates after games and on weekends. Before I started

drinking, I didn’t notice problems with stamina. Now I am

easily winded and prone to muscle cramps. Is this normal? Is

alcohol affecting my game?

Alcohol’s Impact on Athletic Performance

Short-Term Effects:

• Acts as a diuretic, increasing urine fluid loss and impacting hydration

• Interferes with post-exercise recovery by reducing muscle glycogen

repletion and impairing muscle protein synthesis

Long-Term Effects of Over-Consumption:

• May increase oxidative stress impacting immune system function

• Increases the risk for nutrient deficiencies by interfering with vitamin and

mineral absorption

• Provides 7 kcal/g, which can result in increased caloric intake and

unwanted weight gain over time

• Interferes with sleep patterns by reducing time spent in deep,

restful sleep

• May increase the odds of addiction

Nutrition Goals & Recommendations

• If you are an adult of legal drinking age, prioritize rehydration and

refueling after training and competition prior to consuming alcohol

• Maintain social life without compromising training and competition goals

• If consuming alcohol, follow the guidelines for moderate alcohol intake:

no more than 1-2 drinks per day for men, 1 drink per day for women

• One “drink” equals 12 oz. of regular beer, 5 oz. wine or 1.5 oz. of

80-proof liquor.

Written by SCAN registered dietitians (RDs) to provide nutrition guidance. The key to optimal meal planning is individualization. Contact a SCAN RD for personalized nutrition plans. Access “Find a SCAN RD” at www.scandpg.org or by phone at 800.249.2875.

Tips to Take With You

1. If you choose to drink alcoholic beverages, consume them in moderation.

2. Focus on meeting nutrition needs for refueling and recovery before drinking alcohol.

3. Consult with a registered dietitian nutritionist or other healthcare professional if you are concerned about your alcohol intake.

Contact SCANwww.scandpg.org 800.249.2875

© 2016 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Photo Credit: © Eventimages21—Fotolia.com

Alcohol and AthletePerformance

Challenges & Considerations of Blood Sugar Management with Exercise:

• Every athlete has a unique blood glucose (BG) response before, during

and after exercise, which can be influenced by: the type and amount

of carbohydrate in foods and beverages, intensity and duration of the

activity, time of day, temperature and altitude, and performance anxiety/

excitement.

• Because of a delay in peak insulin action (1/2 - 2 hr. for rapid acting),

carefully consider the amount of insulin to take before exercise to prevent

hypo- or hyperglycemia. Always follow insulin delivery with frequent

BG checks

• Daytime and nocturnal hypoglycemia are common during and after

exercise.

• Adjusting basal and/or long acting insulin may be necessary to prevent

BG values from dropping too sharply.


1. Use practice situations to learn how your body uniquely responds to the demands of exercise, and tailor your fuel and insulin to your specific needs.

2. Check your BG prior to exercise and have your glucometer and/or sensor available during training and competition.

3. Fuel your body with carbohydrates throughout activity, particularly if it lasts longer than 60 minutes.

4. Always carry emergency glucose, such as glucose tablets or gels, with you during training and competition.

5. Nighttime hypoglycemia is more frequent after longer duration or higher intensity exercise. Consider a bedtime snack and/or reducing overnight insulin.

6. Consult with a sports registered dietitian nutritionist (RDN) to determine optimal fueling and hydration practices. A certified diabetes educator (CDE) can help you adjust insulin doses and patterns according to your sport.

Athletes With Type 1 DiabetesAthlete Scenario

I am a competitive sprint distance triathlete and short circuit

cyclist. I struggle with how much to eat and how to adjust

my insulin during training and competition. I often have large

fluctuations in my blood glucose, especially when I am biking

and running. Sometimes I have low blood glucose values

the night after longer training days and would like some

recommendations to help minimize the risks of nighttime

hypoglycemia.

Goals

Prior to Exercise

• Carbohydrates fuel exercise, and athletes with diabetes need them too! Follow the standard recommendations for carbohydrate for athletes (see the Eating Before Exercise fact sheet), but also include frequent BG checks and insulin adjustments to achieve your goal BG.

• Delay activity and/or consume carbohydrates if BG is less than 100 mg/dl. A BG of120-180 mg/dl is generally a good starting point for activity. Check for ketones in the urine if BG is greater than 250 mg/dl, and talk to your medical provider about what you should do in the presence of elevated ketones.


Goals

During Exercise

• Monitor your BG levels during practice sessions to better understand your BG response. Consider using an insulin pump and/or glucose sensor to more closely monitor BG levels; check during any breaks in competition.

• For endurance events over 60 minutes, aim to consume 15-30 grams of carbohydrate every 30-60 minutes starting within 15 minutes of exercise, unless BG is high at the start (see table below).

• During activity, the immediate consumption of an extra 30-45 grams of carbohydrate may be required to treat hypoglycemia. Fast-acting emergency glucose sources (e.g. sports drinks, gels, or glucose tablets) should be available at all times.

After Exercise

• Check BG immediately after exercise and tailor carbohydrate intake accordingly.

• Replenish muscle and liver glycogen and jump-start muscle protein synthesis by consuming a mix of macronutrients (carbohydrate + protein) as soon as possible after exercise (see table in sidebar). If you must delay eating a full meal, at least have a snack. Quick recovery snacks include: graham crackers + peanut butter, chocolate milk, Greek yogurt + berries, or whole grain cereal + milk.

• Nighttime hypoglycemia is a frequent risk related to daytime exercise. Prevention strategies include consuming additional carbohydrate and/or reducing basal rate or long-acting insulin the night after extended practice or competition.

Carbohydrate During Exercise

Food/Beverage (amount)

Approximate Amount of Carbohydrate (g)

Energy gel/chews (1 pouch)

22 – 27

Sports drink (16 oz.) 30

Medium banana 27

Pretzels (1 oz.) 23

Fruit puree (1 pouch) 20

Post-Exercise Meal Ideas

45-60 g Carbohydrate Meals

Meal Item Carbohydrate (g)

2-egg veggie omelet 0-10

1 slice whole grain toast 15

Small apple 15

6 oz. chocolate milk 20

Total 50-60

3 oz. grilled chicken 0

2/3 c. baked sweet potato

25

1 c. steamed broccoli 10

1 c. tomato soup made with water

15

Total 50

75-90 g Carbohydrate Meals

Meal Item Carbohydrate (g)

3 oz. grilled fish 0

1 c. quinoa 40

1 c. grilled zucchini 10

1 c. minestrone soup 15

Small orange 15

Total 80

2 small beef tacos 30

½ c. black beans 20

1/3 c. brown rice 15

Mixed green side salad

w/1 TBSP vinaigrette 0-10

1 1/4 c. watermelon 15

Total 80-90

Written by SCAN registered dietitian nutritionists (RDN) to provide nutrition guidance. The key to optimal meal planning is individualization. For personalized nutrition plans contact a SCAN sports dietitian or Board Certified Specialist in Sports Dietetics (CSSD) by accessing “Find a SCAN Dietitian” at www.scandpg.org

© 2016 Sports, Cardiovascular, and Wellness Nutrition (SCAN)

Potential Benefits:

• Caffeine may enhance performance in endurance athletes (e.g. cyclists,

runners, swimmers and rowers) and speed endurance athletes (e.g. mid-

distance runners, and soccer, rugby and hockey players).

• Caffeine may decrease pain, delay fatigue and improve mental sharpness.

Potential Risks: • Possible side effects include: anxiety, tremor, increased heart rate, upset

stomach, and insomnia.

• Caffeine, in high amounts (>15 ug/mL in the urine), is a banned substance by the NCAA. For most individuals, more than 500 mg right before competition may result in a positive test.

• Caffeine should not be taken in combination with depressants (e.g. alcohol), other stimulants, and/or herbal supplements.

• Some caffeine products do not disclose caffeine dose or may contain other stimulants.

Strategies for Caffeine Consumers: • Timing: ~1 hour pre-competition, and adjust timing based on training

experiences

• Amount: Tolerance depends on the individual, but 2 – 3 mg/kg body weight is usually adequate.

• Type: The caffeine in brewed beverages can vary depending on many factors (e.g. brew strength, roast type, bean variety, etc.). Ultimately, choose the type that works best for you.

Caffeine Source Amount (mg)Brewed Coffee (8 oz.): 75 - 175Tea (8 oz.): 30 - 80Soda (12 oz.): 35 - 55Energy Drinks/Energy Bars (varies depending on size & brand):

50 - 200+

Pills (1 tablet): 200

Athlete Scenario

I usually have 2 – 3 cups of coffee before my long bike rides.

My riding partners swear that caffeine gives them a competitive

edge and tell me that I should be consuming more. Is all the

hype about caffeine true, and if so, how much is safe?

Caffeine and Athletic Performance


1. Know what you’re putting in your body. Some products do not disclose the caffeine dose and may have additional additives that could impair performance.

2. In moderation, caffeine does not cause dehydration or electrolyte imbalance, but athletes should rely on non-caffeinated beverages when rapid hydration is necessary.

3. Meet with a sports registered dietitian nutritionist (RDN) to determine if caffeine is appropriate for you.

Contact SCAN

www.scandpg.org 800.249.2875

© 2016 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Photo Credit: ©all-free-download.com

Written by SCAN registered dietitian nutritionists (RDNs) to provide nutrition guidance. The key to optimal meal planning is individualization. For personalized nutrition plans contact a SCAN sports dietitian or Board Certified Specialist in Sports Dietetics (CSSD) by accessing “Find a SCAN Dietitian” at www.scandpg.org or by phone at 800.249.2875.

http://www.scandpg.org

Background:

Within skeletal muscle, creatine helps regenerate ATP (energy) and may improve performance during repeated bouts of short duration (<30 seconds), high-intensity activities. Dietary creatine is found primarily in meat and fish; however, it can be produced in the liver and kidneys from other amino acids. Creatine can also be obtained in higher amounts through supplementation.


1. Consult a sports registered dietitian nutritionist (RDN) to see if taking creatine may be beneficial for your sport.

2. Supplementing with 3-5 grams/day of creatine monohydrate, starting about 1 month prior to competition, may increase muscle creatine content and benefit performance during repeated bouts of short duration (<30 seconds), high-intensity activities. A loading phase is unnecessary unless pre-event training time is limited.

3. Ensure you are well-hydrated.

Creatine Supplementation and Athletic Performance Athlete Scenerio

I’m starting pre-season training for basketball. In addition to

gaining lean body mass and strength, I want to improve my

performance, jump higher and run faster next season. I’ve

heard that taking a creatine supplement can help. Is that true?

Source Serving Size Creatine Content (g)

Pork 3 oz. 0.43

Beef 3 oz. 0.38

Salmon 3 oz. 0.38

Tuna 3 oz. 0.34

Creatine Monohydrate Supplement

1 serving 5*

Potential Benefits of Supplementation:

• Increased muscle creatine content to help maintain quick, explosive movements at a high intensity

• Improved training capacity and performance in strength and power events

• Increased lean body mass and strength when combined with resistance training

Potential Challenges of Supplementation:

• Everyone responds differently to creatine supplementation, with some individuals showing no improvement in performance.

• There are safety and purity risks associated with any dietary supplement (see Navigating Sports Nutrition Supplements fact sheet for useful tips on evaluating supplements).

• Creatine supplementation often causes temporary weight gain due to increased lean body mass or total body water, which may be a concern for weight category athletes. This is not an indication to limit fluid intake. Stay well-hydrated for optimal performance.


© 2017 Sports, Cardiovascular, and Wellness Nutrition (SCAN)Authors: Danielle Perry MS, RD, LD and Jen Ketterly MS, RD, CSSD, LD


* Typical for most products


Athlete Scenario

During marathons, I perform well at the beginning but

struggle toward the end. I use sports drinks and energy gels,

but after about 2 hours, I get stomach cramps and I hit a wall.

How can I improve my nutrition plan to help my performance

during the marathon?

During Exercise Foods & Fluids• Begin fueling and hydrating within the first 15 minutes of extended

exercise to prevent depletion and dehydration. Fluids consumed with carbohydrate-rich foods speed fuel transport to muscles.

• Based on preference and GI tolerance, consume products with multiple sources of carbohydrate (e.g. glucose + sucrose + fructose) that allow for greater rates of absorption.

O Sport nutrition products that contain carbohydrate and electrolytes: sports drinks, gels, beans, or chews

O Easily digested carbohydrate-rich foods: banana, bread with jam/honey, dried fruit, fruit/veggie puree pouch, pretzels, small baked potatoes, rice cakes, bite-sized pieces of granola or sports bars

• Examples of ~30g carbohydrate:

O Energy gel/chews (22-27g) O Sport drink (~28g/16oz)

O Medium banana (~27g) O 1oz pretzels (~23g)

O Fruit puree pouch (~20g)

Goals of Nutrition During Exercise• Provide fuel early and often to boost performance and improve recovery.

Aim for 30-60g of carbohydrates per hour for endurance exercise beyond 60 minutes.

• Prevent dehydration by starting activities well hydrated and consuming fluids during activity. Weigh before and after exercise to determine how much to replenish (See Exercise Hydration fact sheet for more details).

• Determine the best combination and amount of fuels for you (e.g. liquids, sports foods, whole foods) to sustain energy and minimize gastrointestinal (GI) discomfort.


1. Start with a full tank. Begin exercise well-hydrated and with adequate muscle fuel (carbohydrate).

2. Begin consuming both carbohydrate and fluids early to preserve energy stores and prevent dehydration.

3. A sports registered dietitian nutritionist (RDN) can provide suggestions for food/fluid combinations during training sessions based on your specific needs

Contact SCAN


© 2016 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Photo Credit: © Rick P Lewis–Fotolia.com

Eating During Exercise



Athlete Scenario

The day after a hard soccer practice my legs feel heavy and

sluggish. My performance the next day suffers because I’m sore

and tired. I usually drink water or a sports drink during practice

and games. What can I do so I have more energy at practice to

perform better?

Recovery Fluids and Snacks

• Smoothie with low-fat milk + spinach or kale + frozen fruit

• Graham crackers with peanut butter + low-fat chocolate milk + banana

• Carbohydrate-electrolyte sports drink + sport bar containing

carbohydrate & protein

• Whole wheat pita chips + hummus + 100% juice

• Greek yogurt + berries + whole grain cereal + water

• Dried fruit & nut trail mix + water

The Goals of Nutrition Recovery

• Replace fuel (carbohydrate) utilized by muscles during training. Consume

a snack or meal within an hour following training or competition.

• Restore fluid and electrolytes (sodium and potassium) lost through sweat;

weigh yourself before and after exercise to determine how much to

replenish (see Exercise Hydration fact sheet for more details).

• Eat 15-25 grams of high-quality protein to aid in repair of damaged

muscle tissue and to stimulate muscle protein synthesis.


1. Recovery nutrition and hydration are particularly important if you have 2 training sessions/day or your next training session is within 8 hours.

2. Plan ahead and keep recovery fuel readily accessible in your gym bag.

3. If you do not have an appetite or have minimal time following a training session, choose liquids (e.g. smoothies) or start with a small snack that contributes to your recovery goals.

Contact SCAN


Eating for Recovery

Recovery Meal Ideas

• Sandwich wrap with turkey & spinach + fruit bowl + low-fat milk

• Rice bowl with beans cheese, salsa, avocado + whole grain tortilla chips

or whole wheat tortilla

• Grilled protein such as fish, chicken or steak + broccoli, bell peppers,

carrots + roasted sweet potatoes

• Stir-fried tofu & veggies + quinoa + bowl of soup

• Veggie omelet + whole wheat toast + apple slices




Athlete Scenario

For my practices and games, I bring a water bottle and drink

when I get thirsty. Practices can last 3-4 hours and I tend to

sweat a lot. After I finish, I am physically spent and don’t feel

completely recovered before my next event. Sometimes I grab

a sports drink for the ride home, but usually I just drink water.

When, what, and how much should I drink to improve my

energy, performance, and recovery?

Benefits of Hydration

• Delay physical fatigue and maintain performance

• Maintain mental sharpness

• Maintain agility and reaction time

• Reduce stress on the heart

• Improve body heat regulation (possibly preventing heat-related illnesses)

• Speed up recovery from training and competition

Sweat Loss Considerations

• Avoid comparing your sweat rate and hydration practices to teammates.

Fluid needs during exercise are specific to the athlete and influenced by

genetics, gender, age, environmental conditions, exercise intensity, fitness

level, altitude, and heat acclimatization.

• Gauge your hydration status by monitoring urine color and amount – clear

to pale yellow urine is ideal; dark, and/or low amounts of urine indicate

dehydration.

• Evaporation of sweat during exercise cools your body. Dehydration can

reduce sweat output and inhibit your body from cooling itself.

• Electrolytes found in many beverages and foods help your body retain

fluid and stimulate thirst. Sodium and potassium are the most critical

electrolytes, but calcium, magnesium and chloride play a role in hydration

as well.

Exercise Hydration

Contact SCAN



1. Replace fluids early and often during and after activity, particularly in hot environments.

2. Good sources of fluid include water, sports drinks, 100% juices, soups, smoothies, fruits and vegetables.

3. Monitor urine color prior to training to ensure good hydration status—clear to pale yellow is optimal.

4. Fluid needs are highly individualized; a sports registered dietitian nutritionist (RDN) can help you calculate your sweat rate and develop a personalized hydration schedule that meets your needs.

Pre-Exercise Hydration

• Begin activity well-hydrated by consuming fluids from liquids and foods

during the day. Include high-water and electrolyte-containing foods in

your meals:

• Soups, broths, vegetable juices, 100% fruit juices, & fruit smoothies

• Fruits and vegetables such as oranges, apples, berries, melons,

pineapple, & cucumbers

• Salty snacks such as pretzels, popcorn, pickles, jerky, & trail mix

Hydration Maintenance During Exercise

• For short duration (<60 min) or low-to-moderate intensity activity, water is

the preferred choice.

• For longer (>60 min) and/or intense activity, or multiple events on the

same day, sports drinks may be better options, since carbohydrates

replenish energy and electrolytes promote hydration.

• Replacing electrolytes is especially important during hot/humid conditions

as they help retain fluid.

• Determine your individual fluid needs by calculating your sweat rate in

different training conditions.

• Weigh yourself before and after practice (or 1 hour of intense activity).

• Replace up to 16 oz. of fluid for every pound you lose per hour.

• It is challenging to match your fluid intake with how much you sweat, so

aim to drink slightly beyond your thirst during activity.

• Experiment during training to identify the volumes and types of fluids that

help you perform at your peak.

• Drinking cold fluids in the heat may help reduce core temperature.

• Refer to the SCAN Eating During Exercise fact sheet for more information.

© 2016 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Photo Credit: Ivanna Buldakova–Fotolia.com

Recovery Hydration

• Include fluids, electrolytes, carbohydrates, and lean protein in your

post-workout nutrition plan.

• Aim to drink ~20 fl. oz. for every pound lost.

• See the SCAN Eating for Recovery fact sheet for more information.

Body Weight fl.oz.

<100 lbs 8-12

100-119 lbs 8-14

120-139 lbs 8-18

140-159 lbs 10-20

160-179 lbs 12-22

180-199 lbs 12-26

200-219 lbs 14-28

220-239 lbs 16-30

240+ lbs 16-32

Calculating Fluid Needs Before Activity (2-4 hours prior)

Pounds LostSuggested fl. oz. within 30 minutes

0-1 18-22

1-2 22-44

2-3 44-64

3+Consult a Sports

RDN

Calculating Fluid Replacement Post-Exercise

Pounds LostSuggested fl. oz. within 30 minutes

0-0.5Maintain Current Hydration Plan

0.5-1.0 8-16

1.0-1.5 16-24

1.5-2.0 24-32

2.0-3.0 >32

3.0+Consult a Sports

RDN

Calculating Fluid Replacement During Activity



Athlete Scenario

I’m a high school cross country runner, who runs 30 miles

per week and eats healthy. I’ve gotten faster but lately my

shins hurt. I read that not having a period could increase my

injury risk. I haven’t had mine for the last 6 months. Is this a

problem?

What is the female athlete triad?

The female athlete triad refers to three interrelated conditions: low energy availability (EA), bone loss, and menstrual disturbances. EA is the energy remaining for regular body processes after accounting for energy used during exercise. Low EA is more prevalent in aesthetic and weight-sensitive sports (e.g. gymnastics, weightlifting, and running).

Nutritional Strategies• Improve EA by increasing daily calorie intake by ~300 – 600 (e.g. add

energy-dense snacks and/or beverages) or decreasing energy expenditure with at least a day off each week.

• Ensure calcium (1,500 mg/day) and vitamin D (1,500 – 2,000 IU/day) needs are met.

• Rely on a multidisciplinary team (e.g. coaches, athletic trainer, sports psychologist, sports medicine physician, exercise physiologist, registered dietitian nutritionist (RDN), and family members) to develop an optimal nutrition/training plan.

Consequences of Low EA:

The net result is impaired sports performance and sub-optimal health.

• Inadequate carbohydrate, protein, essential fatty acids and micronutrient intakes (e.g., B-vitamins & bone-building nutrients)

• Mild menstrual changes (e.g., light bleeding, spotting, less frequent periods) to more marked changes (e.g, oligomenorrhea (>35 days between cycles), amenorhea (no periods for >90 days))

• Bone loss resulting in increased stress fracture risk to the development of osteoporosis (weak or brittle bones)

• More frequent injuries, infections, and illnesses

• Chronic fatigue, irregular moods, hormonal disruptions, impaired growth

• Unfavorable blood cholesterol (e.g. LDL) and increased cardiovascular risk


1. Try adding smoothies, meal replacement shakes and snacks to improve energy availability.

2. Vitamin D and calcium supplementation may be warranted in some athletes following professional evaluation.

3. A sports RDN can help you identify appropriate foods and/or supplements to improve EA.

4. Seek medical help if you are having irregular periods, feeling moody or depressed, experiencing chronic fatigue, or having frequent injuries or illnesses.

Contact SCAN



The Female Athlete Triad



Goals During Pregnancy

• On top of your training needs, add approximately 350 calories/day to your diet during the second trimester and 450 calories during the third trimester to meet increased energy requirements and support appropriate weight gain. Snacks and small meals providing about 350 calories include:

• 1 slice whole wheat bread, 1 Tbsp peanut butter, 1/2 small banana and 1 cup skim milk.

• Medium apple, 1 ounce string cheese (part-skim), 1 ounce toasted walnuts.

• Fruit smoothie made with 1 cup low-fat yogurt, 1/2 cup 100% juice, 1 cup berries and 2 Tbsp ground flaxseed.

• Bean burrito made with 6-inch whole-wheat tortilla, 1/2 cup black beans, 1 ounce low-fat cheese, salsa and fresh tomatoes.

• Choose lean protein-rich foods to aid in fetal growth.

• Consume foods rich in folate, iron, zinc, calcium, vitamin D, omega-3 fatty acids (including DHA) and iodine daily to meet increased nutrient needs.

• Select pasteurized low-fat dairy products, cooked eggs and meats, and low-mercury seafood (e.g. wild caught salmon, tilapia, trout, sardines, shrimp, & scallops) for food safety and to prevent foodborne illnesses.

• Consume adequate fluids and fiber-rich foods (e.g. whole grains, fruits and vegetables) to promote bowel regularity.


1. Select a variety of foods including lean meats, whole and enriched grains and cereals, fruits, vegetables, legumes, nuts, seeds and dairy products, and take a prenatal vitamin to meet increased nutrient needs.

2. Consume an additional 300 – 500 calories in the second and third trimesters on top of your training needs.

3. Protect yourself and your baby from potentially serious foodborne illnesses by strictly following food safety guidelines.

4. Exercise at the right level for you, which may vary from day to day. Use the RPE Scale to avoid overexertion.

Fueling the Pregnant AthleteAthlete Scenerio

I am a runner and want to keep exercising during my

pregnancy. My doctor encouraged me to continue doing

aerobic and strength conditioning exercises and suggested

I use the “Talk Test” to avoid overexertion. She also said to

drink plenty of fluids and take a prenatal vitamin. I have cut

back on my intensity but want to do a half marathon before

my third trimester. How should my diet change to support my

training without compromising my pregnancy?

Goals During Pregnancy cont.

• Focus on eating a carbohydrate-containing snack before and/or during exercise sessions of approximately 60 – 90 min. or longer to avoid drops in blood sugar (refer to the Eating Before Exercise and Eating During Exercise fact sheets for more information).

• Sensible sun exposure and/or vitamin D supplementation may be needed—along with dietary vitamin D—to ensure adequate vitamin D status during pregnancy (refer to the Sunny Side of Vitamin D fact sheet for more information).

• Use the “Talk Test”, or Rating of Perceived Exertion (RPE) Scale to avoid overexertion during exercise. You should be able to carry on a conversation—an appropriate goal is an RPE of 12 – 14).

Recommended Foods for the Pregnant Athlete

• Lean protein sources: poultry, fish, lean cuts of beef & pork, legumes, eggs and cottage cheese

• Folate sources: dark-green leafy and other vegetables, legumes, fruits, fortified grain products

• Iron and zinc sources: lean meat, poultry, fish, legumes, eggs, nuts, seeds, whole grains. Dark-green leafy vegetables, enriched-grains ready-to-eat cereals and dried fruit are additional sources of iron.

• Calcium sources: dairy products, kale, collards, Chinese cabbage, broccoli, calcium-fortified foods such as tofu, soymilk, rice milk and orange juice certain legumes, nuts, seeds

• Vitamin D sources: salmon, tuna, sardines, egg yolks and vitamin D-fortified foods and beverages (e.g. milk, soymilk, yogurt, orange juice, and ready-to-eat cereals), and vitamin D supplements

• Omega-3 sources: ground flaxseed, walnuts, hemp seeds, chia seeds, canola oil and low-mercury fish such as salmon, trout, herring, canned light tuna (limit to 6 oz./week), micro algae, and fortified eggs which are rich in DHA

• Iodine sources: iodized salt, fish, seafood, sea vegetables

RPE Scale


© 2016 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Photo Credit: © Elenathewise - Fotolia.com

Rating Perceived Exertion

6 No exertion at all

7 Extremely light

8

9 Very light

10

11 Light

12

13 Somewhat hard

14

15 Hard (heavy)

16

17 Very hard

18

19 Extremely hard

20 Maximal exertion



Athlete Scenario

I am a competitive collegiate runner. Stomach pain and

diarrhea have affected my performance for the past year.

Meanwhile, I’ve unintentionally lost 10 pounds. My coach

suggested a gluten-free diet. I tried it for a couple of weeks

and feel only slightly better. What should I do?

First Steps

• Complete a medical evaluation, discussing symptoms with a physician.

• Complete a blood test or intestinal biopsy before eliminating gluten.

Starting a GF diet prior to testing can mask celiac disease by causing a false

negative.

Goals for Athletes with Celiac Disease or Non-Celiac Gluten Sensitivity (NCGS)

• Decrease symptoms of diarrhea, constipation, gas, bloating,

and abdominal pain.

• Increase energy during training and competition.

• Learn how to follow a gluten-free (GF) diet as a competitive athlete.

• Prevent loss of lean body mass and potential nutrient deficiencies due

to malabsorption.

Written by SCAN registered dietitian nutritionists (RDN) to provide nutrition guidance. The key to optimal meal planning is individualization. For personalized nutrition plans contact a SCAN sports dietitian or Board Certified Specialist in Sports Dietetics (CSSD) by accessing “Find a SCAN Dietitian” at www.scandpg.org or by phone at 800.249.2875.


1. Consume naturally gluten-free foods: animal proteins, dairy, fruits, vegetables, nuts and legumes.

2. Take a high-quality daily multivitamin. Additional iron and vitamin D may also be necessary.

3. Practice fueling strategies during training to create a competition food plan.

4. Consult with a sports registered dietitian nutritionist to customize your plan.

Contact SCAN


© 2017 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Photo Credit: Yay Images, Author: Niki Strealy, RDN, LD

Celiac Disease and Gluten Sensitivity in Athletes

Guidelines for Athletes Diagnosed with Celiac Disease

• Follow a life-long GF diet: eliminate wheat, rye, barley, derivatives of these

grains like spelt or triticale, malt, and brewer’s yeast. Instead, choose GF

starches such as rice, corn, quinoa, buckwheat, potato and certified gluten-

free oats.

• Avoid cross-contamination when cooking and serving food. Choose

restaurants that cater to those with celiac disease if possible.

Guidelines for Athletes Diagnosed with NCGS

• Remove gluten-containing grains from your diet. Avoid gluten cross-

contamination.

• After 6-12 months on a GF diet, gradually increase gluten consumption

to test tolerance. A small amount of gluten may be tolerated without

symptoms.

Tip: If gastrointestinal symptoms continue after removing gluten, those with

celiac disease or NCGS may further benefit by modifying the FODMAPs in

their diet (see the Irritable Bowel Syndrome in Athletes fact sheet for more

details).

Goals for Athletes with Irritable Bowel Syndrome (IBS)

• Use diet modifications to identify foods that cause diarrhea, constipation, gas, bloating, and abdominal pain.

• Choose foods that meet nutritional needs without causing digestive distress.


1. Carbohydrates are the preferred fuel source for athletes. The FODMAP-restricted diet limits specific carbohydrates, but is NOT a low-carb diet.

2. Examples of Low FODMAP foods include: rice, corn, gluten-free pasta, white potatoes, certain fruits (strawberries, blueberries, firm bananas), some vegetables (salad greens, bell peppers, and carrots), and low-lactose dairy products.

3. Practice modifying FODMAPs during training to determine your individual tolerance level to each food.

Irritable Bowel Syndrome in Athletes Athlete Scenerio

As a collegiate gymnast, I typically eat a granola bar before

practice or competition. Lately, I’ve had a stomachache and

diarrhea, forcing me to cut my workouts short. My post-practice

smoothie has started to bother my stomach, too. What can I eat

to fuel my performance without the abdominal pain?

First Steps

• Complete a medical evaluation, discussing symptoms with a physician, while continuing your usual, unrestricted diet.

• Visit a gastroenterologist to be evaluated for celiac disease, non-celiac gluten sensitivity, IBS, and small intestinal bacterial overgrowth (SIBO) (see Celiac Disease and Gluten Sensitivity in Athletes factsheet for more details).

• If IBS or SIBO is diagnosed, a Low FODMAP diet may be beneficial. FODMAP carbohydrates can cause intestinal distress in susceptible individuals.

Strategies for Athletes with IBS

• Consider a 2-6 week FODMAP-restricted diet under the guidance of an experienced registered sports dietitian nutritionist. This will ensure the diet is balanced to meet nutritional needs and performance demands.

• If symptoms improve after removing FODMAPs, it is important to slowly reintroduce each type of FODMAP systematically to determine personal tolerance. The goal is to consume the most varied diet possible without aggravating symptoms.


© 2017 Sports, Cardiovascular, and Wellness Nutrition (SCAN)Author: Niki Strealy, RDN, LD, Photo credit: Kate Scarletta


Fermentable Carbohydrate Class:

Oligosaccharides legumes, certain nuts, wheat, onions, garlic, and chicory root

Disaccharides lactose-containing dairy products

Monosaccharides excess fructose in honey, fruits, vegetables, and high fructose corn syrup

Polyols sugar alcohols in certain fruits, vegetables, and reduced-calorie sweeteners


Supplement Safety:

• Is it legal? Understand the regulations of your sport organization regarding dietary supplements. Learn from organizations that provide dietary supplement guidance specific to athletes, including the National Center for Drug-Free Sport: www.drugfreesport.com and the U.S. Anti-Doping Agency: www.usada.org.

• Is it safe and effective? Research supplements before taking them. The Office of Dietary Supplements: https://ods.od.nih.gov and Medline Plus for Herbs and Supplements: https://medlineplus.gov/druginfo/herb_All.html provide evidence-based information.

• Is it a high-quality product? Check supplement labels for a third-party certification (e.g. NSF, Informed Choice, USP, or Consumer Labs). These independent third parties evaluate dietary supplements for purity, quality, and banned substances that may cause a positive drug test.

Regulatory Challenges:

• Supplements are regulated, but not as rigorously as you might think. The U.S. Food and Drug Administration (FDA) is the regulatory body for dietary supplements, which it defines as: vitamins; minerals; herbs or other botanicals; amino acids; other dietary substances; and, any concentrate, metabolite, constituent, extract, or combination of these ingredients. This includes weight loss and bodybuilding products, among others.

• The FDA does not require that supplements be proven safe or effective before entering the market.

• Good manufacturing practices are difficult to enforce, which may increase risk of cross-contamination and jeopardize the purity and/or potency of products.

• A supplement must be proven unsafe before the FDA can require its removal from the market.



1. A well-tailored meal plan is the foundation for optimum performance.

2. Make informed decisions regarding supplement use and look out for products that promise quick fixes or make bold claims.

3. A sports registered dietitian nutritionist (RDN) can help you decide if a supplement is appropriate, and, if so, help you determine the specific type, timing, and dose that would best support your goals.

Contact SCAN


©2017 Sports, Cardiovascular and Wellness Nutrition (SCAN) Photo Credit: © Yay Images Contributors: Michele Macedonio, MS, RDN, CSSD, LD; Arielle Dani Lebovitz, MS, RDN, CSSD, CDE; Selena Baker, MS, RDN, LD

Navigating Sports Nutrition SupplementsAthlete Scenerio

Many of my teammates take supplements and claim they help

them perform better. I see TV ads, magazines, and blogs that

promise big results. Do supplements really work, and are they

safe? I want to improve my performance, but I don’t want to

waste money or risk my health.


Athlete Scenario

After years of working towards the starting quarterback position, I

recently tore my ACL. As my thoughts shift to surgery and rehabilitation,

I am concerned about weight gain. Are there any changes I can make to

my diet to enhance injury recovery and ensure my weight stays in check?

Calorie Balance:

• Don’t stop eating for fear of weight gain. Consuming too little energy may delay the healing process.

• Make your calories count. Limit foods and fluids with empty calories such as added sugars.

Nutrients that Heal:

• Protein promotes healing: low-fat Greek or regular yogurt, beans, fish, poultry, lean meats, & egg whites.

• Foods rich in omega-3 fatty acids may reduce inflammation and swelling, speeding recovery: salmon, mackerel (Pacific and Atlantic), and sardines.

• Vitamin C promotes immune function and supports collagen synthesis, aiding in tissue repair and wound healing: citrus, strawberries, tomatoes, kiwi and cantaloupe.

• Vitamin A aids in cell growth and development: sweet potatoes, carrots, papaya, and red bell peppers.

• Zinc is involved in wound healing and immune function: almonds, sunflower seeds, beef, seafood, and pork.

• Calcium and vitamin D are essential for bone development and repair. High-calcium foods include dairy products, fortified foods, leafy greens, and sardines. Vitamin D can be made naturally from sunlight and is found in fatty fish, egg yolks and fortified foods (e.g. soy milk).

Nutrition Goals for an Injured Athlete:

• Be consistent! Eating and drinking regularly throughout the day aids in tissue repair, bone health, and immune function.

• Consume lean protein throughout the day for optimal healing (up to 2.0 g/kg of body weight).

• Choose a recovery meal/snack of a mix of whole grains and lean protein within 30 minutes after rehab sessions.



1. A variety of whole foods is preferable to consuming supplements.

2. Don’t skip meals! You need energy to heal so don’t cut your calories short. Evenly spaced meals and snacks throughout your day will maximize healing.

3. Consult with a sports registered dietitian nutritionist (RDN) to address individual goals and adjusted needs when recovering from an injury.


© 2016 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Photo Credit: © vanillaechoes—yayimages.com

Nutrition for the Injured Athlete


Athlete Scenario

In training for an Ironman distance triathlon, I’m steadily increasing

my mileage and intensity. Earlier this year, I had a cold that limited my

training and I don’t want to be sick again. What foods can help me stay

healthy as my training volume increases?

Foods to Boost Immune Function:

• Antioxidant-rich foods: oranges, cantaloupe, papaya, blueberries, cranberries, grapes, apples, dark chocolate, sweet potatoes, broccoli, carrots, spinach, bell peppers, asparagus, onions, beets, & mushroom

• Protein sources: chicken, turkey, fish, lean beef, lower-fat dairy products, eggs, legumes, & soy-based foods

• Omega-3 fatty acid sources: salmon, tuna, flaxseed, chia seeds, & walnuts

• Vitamin D sources: fatty fish, fortified foods (mushrooms, milk, orange juice, tofu, soy beverages, some cereals), & egg yolks

• Prebiotic- and probiotic-containing foods: fruits, vegetables, whole grains, lactobacillus and bifidobacterium-containing milk, kefir, & yogurt

Goals to Optimize Immune Function:

• Ensure appropriate calories, protein, carbohydrate, and fat to maintain energy balance and support exercise energy expenditure.

• Consume carbohydrates before, during, and after long training sessions to reduce the suppressive effect of endurance exercise on immune function.

• Eat antioxidant-rich foods that contain compounds like polyphenols and vitamins A, C, and E to combat oxidative stress.

• Select lean protein sources, high in iron and zinc, to support immune function.

• Include foods rich in omega-3 fatty acids to combat chronic inflammation.

• Ensure adequate vitamin D to promote immune defense.

• Choose foods that contain soluble fiber, as well as insoluble fiber and probiotics, to enhance gastrointestinal and immune health



1. Eat a well balanced diet that contains a wide variety of fruits, vegetables, whole grains, and protein-rich foods.

2. Always practice proper food safety and hand washing.

3. Prioritize recovery by incorporating rest days into your training.

4. Consult a registered sport dietitian nutritionist (RDN) to determine the fueling requirements to support your training volume and immune function.


© 2017 Cardiovascular and Wellness Nutrition (SCAN) Photo Credit: yayimages.com

Nutrition to Optimize Immune Function



Goals for Achieving Optimal Bone Health:

Goals for Optimal Bone Health:

• To preserve bone density and prevent osteoporosis, consume adequate

calcium (1000 mg/day for ages 19 - 50) and vitamin D (600 IU/day) from

foods and beverages before resorting to supplements.

• Individuals who are at risk for low bone density, low energy (calorie)

availability, or have menstrual dysfunctions may need more calcium and

vitamin D and should consult their physicians.

• When you consume enough calories and protein to maintain your weight

and lean body mass, your bones stay stronger longer.

Foods for Bone Health

• Calcium-rich foods: low-fat milk, yogurt, cheese, calcium-fortified tofu, & leafy greens (e.g. spinach)

• Vitamin D-rich foods: eggs, fish (e.g. salmon & trout), UV-exposed mushrooms, & fortified foods (e.g. milk & orange juice)

Ideas to Optimize Bone Health:

• The body only absorbs ~500 mg of calcium at a time. Spread calcium-rich foods/beverages throughout the day to optimize absorption.

• Maximize vitamin D status by consuming vitamin D-rich foods and getting a safe amount of sun exposure (see the Sunny Side of Vitamin D fact sheet).

• In addition to a balanced diet, weight-bearing activities that fit within your training plan may help strengthen bones.

Athlete Scenario

I am an 18-year-old, female, long-distance runner. I read that

female runners may have weak and fragile bones compared to

other athletes. Are there any foods I can eat to maximize bone

strength and help prevent injury?

Optimal Bone Health in Athletes


1. Include foods containing calcium and protein, such as low-fat chocolate milk, in post-exercise recovery.

2. Inadequate calorie intake can negatively affect bone health over time.

3. Consult with a sports registered dietitian nutritionist (RDN) to address individual needs to optimize bone health.



Written by SCAN registered dietitian nutritionists (RDN) to provide nutrition guidance. The key to optimal meal planning is individualization. For personalized nutrition plans contact a SCAN sports dietitian or Board Certified Specialist in Sports Dietetics (CSSD) by accessing “Find a SCAN Dietitian”at www.scandpg.org

Snack Ideas Meal Ideas

Fruit smoothie made with yogurt & calcium/vitamin D-fortified orange juice

Stir-fry with mushrooms, broccoli/kale, sesame seeds & tofu

Greek yogurt & almonds Salmon or tuna salad sandwich & a glass of milk

Hard boiled eggs & string cheese

Omelet made with turkey, spinach & Parmesan cheese


Athlete Scenario

I want to get stronger so I can perform better in the discus. My

teammates and I have been reading about muscle-building protein in

fitness magazines. To be honest, the more I read the more confused I

get! How much and what type of protein should I be eating?

Determining Your Protein Needs

• The recommendations for athletes are 1.2 – 2.0 grams of protein per kilogram (g/kg) of body mass.

• If an athlete is 1) engaged in intense training with the goal of increasing lean body mass and losing fat mass, or 2) injured, s/he should aim for about 2.0 g/kg.

• To maximize muscle growth, consume around 15 – 25 grams of high quality protein within two hours after training and every 4 hours while you are awake.

Protein-Rich Meals

• Breakfast: Eggs with low-fat milk and oatmeal

• Lunch: Grilled chicken with vegetables and rice

• Dinner: Fish tacos with rice and black beans

• Snacks: Low-fat greek yogurt, string cheese, edamame, almonds, peanut butter and cottage cheese

Quality Matters

• Animal-derived proteins (eggs, meat, poultry, and fish) are high quality because they contain all of the essential amino acids (EAAs), which are building blocks for body proteins.

• Some plant-based proteins (soy, quinoa, amaranth, and buckwheat) contain all EAAs while most plant-based proteins (legumes, grains, nuts and seeds) are generally low in one or more EAAs. If not consuming animal-derived proteins, a variety of these foods must be consumed in your diet to provide all the EAAs.


1. Distribute protein intake evenly throughout the day by including high-quality proteins at meals and snacks.

2. After exercise, choose a mix of protein-rich foods and carbohydrates, and if needed, incorporate protein supplements (e.g. whey).

3. A sports registered dietitian nutritionist (RDN) can help determine your individualized protein needs.


© 2016 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Photo Credit: © vanillaechoes—yayimages.com

Protein Needs for Athletes



Athlete Scenario

Since my practice times have gotten longer, I’ve had a hard

time recovering and my performance has been slow to improve.

Recent tests revealed normal values for hemoglobin, but low

serum ferritin, indicating depleted iron stores. What foods might

help? Should I take an iron supplement?

Why is iron important?

Iron is an integral component of proteins (hemoglobin, myoglobin) that deliver oxygen to muscle cells. Inadequate iron in the body may lead to impaired muscle function and aerobic capacity. Iron depletion can progress to iron deficiency anemia (IDA) if left untreated. However, performance can be impaired before reaching IDA. Men need at least 8 mg/day of iron and women need at least 18 mg/day. For teens ages 14 - 18, males need at least 11 mg/day and females need at least 15 mg/day.

Strategies to Boost Iron Stores

• Boost iron stores with foods containing iron. Iron exists as heme-iron (animal sources: red meat, dark poultry, eggs, fish) and non-heme iron (plant sources: whole grains, fortified breakfast cereal, tofu, lentils, beans, leafy greens, nuts, seeds).

• Enhance iron absorption by consuming iron-rich foods along with sources of vitamin C (e.g. citrus fruits, tomato, pepper, broccoli).

• Avoid consuming dairy foods, tea, or coffee with an iron-rich meal as this may inhibit iron absorption.

• Iron-rich meal suggestion: stir-fry veggies (peppers, mushrooms, broccoli, cabbage) + protein source (beef, poultry, fish, tofu) + whole grains (brown rice, quinoa, lentils).

• Use cast-iron pots for cooking.

• If food sources are inadequate, iron supplentation may be warranted and should be overseen by a physician. Routine, unmonitored supplementation is not recommended without clinical evidence of iron depletion and may be toxic or cause unwanted gastrointestinal distress.


1. Focus on iron-containing foods first! Iron is in many animal and plant-based foods. A registered dietitian nutritionist (RDN) can help you find iron-containing foods to meet your needs.

2. You are at an increased risk for depleted iron stores if you are young, female, vegetarian/vegan, restricting calories, and/or participating in strenuous training.

3. Monitor iron status (complete blood count and serum ferritin). Iron supplementation may be needed but should only be prescribed by a physician.


© 2016 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Photo Credit: © robynmac—Fotolia.com

Reversing Iron Depletion



Scenario

The day of a performance, I often feel nervous and sometimes

skip lunch, only to feel hungry later. Performances are usually

in the evening so I know I need to eat something beforehand.

Playing extended sets, I rarely get a break. What foods can

I eat and at what times to supply me with enough energy to

perform well the entire time?

Pre-performance Foods & Fluids

3–4 Hours Before Performance

• Peanutbutter&honeyontoast+instantbreakfastdrink

• Fruitandyogurtsmoothie+low-fatgranola

• Oatmealwithbrownsugarandalmonds+skimmilk+banana

• Low-fatcottagecheese+applebutter+crackers+freshgrapes

• Leanhamburgeronbunwithlettuce&tomato+sidesalad+

yogurt-fruitparfait

• TurkeyandSwisssandwich+fruit+sportsdrink

• Low-fattunameltsandwich+fruitcup+fat-freeyogurt

30–60 Minutes Before Performance

• Sportsdrinkorwater

• Sportsgel,sportbeansorgummies,sportsbar

• Pieceoffruitorjamsandwich

Goals of Nutrition Before Performing

•Consumeacarbohydrate-richsnackormealbeforeperformancetotop

offmusclestores.Withpre-performancejitters,liquidmealreplacements

maybeabetterchoicethanwholefoods.

•Includesmallamountsofproteininyourpre-performancemeal(s).Proteinhelpsbuildandrepairmuscletissue.Adequateproteinbeforeaperformancemayhelpreducepost-performancemusclesoreness.

• Choosepre-performancemeal(s)thatarelowinfatandfibertoensureoptimaldigestion.

WrittenbySCANregistereddietitians(RDs)toprovidenutritionguidance.Thekeytooptimalmealplanningisindividualization.ContactaSCANRDforpersonalizednutritionplans.Access“FindaSCANRD”atwww.scandpg.orgorbyphoneat800.249.2875.


1. Experimentwithfoodsanddrinksin practiceandlowerlevelcompetitions todeterminethebesttimingandyour toleranceforpre-performancefoods.

2. Practice!Figuringoutwhatworksbest foryouwillboostconfidenceineating beforeperformance.

3. Fuelmusclesearlywitheasilydigestible carbohydrate-richfoodsandbeverages fortrainingorcompetitionlaterin theday.

Contact SCAN


© 2012 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Photo Credit: Fotolia 1597467

Eating Before Performance

Athlete Scenario

I am a 153-lb. college sophomore trying out for the wrestling team.

I gained weight over the summer, but my coach would like me to

wrestle in the 145-lb. weight class. How can I safely cut weight for

competition weigh-ins?

Short-term (Days) Weight Cutting prior to Competition:

• Determinetimerequiredtomeetweightgoals.TheNCAAlimitsweightlosstonomorethana1.5%ofbodyweightperweek.

• Reduceenergyintakebutavoidfasting:matchlowercalorieintakewithtaperedtraining.

• Chooselow-fiberfoodslikewhitebread,cornflakes,sportfoodsandbeveragestodecreasewaterretention.

• Reducebodywaterwithlow-sodiumfoodsandsweatlossfromexercise.Limitsweatlosstolessthan2-3%bodyweight.

Strategies to Enhance Recovery between Weigh-in and Competition:

• Restoreatleast75%oftheweightlostduringweightcutting.

• Consumecarbohydrate-electrolytebeveragesforrehydrationandrefueling.Eathigh-glycemic,saltyfoodssuchaspretzelsandsodacrackers.

Long-term Weight Management for Making Competition Weight

• Worktostaywithin3-4%ofyourcompetitionweightduringtheoff-season.Thismakesweightcuttingpriortocompetitioneasier,safer,andlesslikelytohurtperformance.

• Loseexcessbodyweightoutsideofthecompetitiveseasonbycutting300to500caloriesperdayformales,200to300caloriesforfemales.Accomplishthisbyeatinglessand/ortrainingmore.

• Eatevery3-4hourstomanagehunger;avoidhigh-caloriebeverageslikeenergydrinks,sodasandsweetenedcoffeedrinks.

• Fillhalfyourplatewithvegetablesandfruit,one-quarterwithwholegrainsorstarches,andone-quarterwithleanprotein-richfoods(0.8to0.9gramsproteinperpoundofbodyweightperday).

WrittenbySCANregistereddietitiannutritionists(RDNs)toprovidenutritionguidance.Thekeytooptimalmealplanningisindividualization.ContactaSCANRDNoraBoardCertifiedSpecialistinSportsDietetics(CSSD)forpersonalizednutritionplans.Access“FindaSCANRDN”awww.scandpg.orgorbyphoneat800.249.2875.


1. Thefocusofsportsshouldbethecompetition,notweightcontrol.

2. Consumingtoofewcaloriesandfluids,andengaginginextremedehydrationpractices(e.g.sauna,hotsuit,etc.)whilecuttingweightwilllikelycompromisehealthandperformance,particularlyifdonelong-term.

3. ConsultwithaBoardCertifiedSpecialistinSportsDietetics(CSSD)tocreateapersonalizedplanforlong-termweightmanagementandshort-termweight-cuttingtechniques.


© 2015 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Photo Credit: © yayimages.com

Nutritional Strategies for Making Weight

Dietary Supplement Considerations:

• Think food first, supplement second. Nutriton is always the best line of

defense to meet your training needs.

• If you are considering a supplement, do your homework and consult with

a registered dietitian nutritionist (RDN) to evaluate whether it is safe,

effective, and free of banned substances. Few supplements that claim to

enhance performance are supported by sound evidence.

• Comply with your sports organization’s rules and regulations for

supplement use.

How do I know if supplements are right for me?

• Identify your needs and the purpose for supplementation:

o Have I tried to improve my diet, training and sleeping habits first?

o Will a supplement support the demands of my sport?

o What are my performance goals?

• Identify pros/cons of taking the supplement:

o Potential Benefits: may treat nutrient deficiency, increase lean muscle mass, and/or sustain energy during prolonged activity

o Potential Risks: harmful side effects, testing positive for a banned substance, and/or possible toxicity

• Look for a third-party certification to confirm that the product is pure and does not contain any banned substances.

• Beware of supplements made by companies that make big claims or promise quick and unrealistic results, state that they are alternatives to prescription drugs, or contain “proprietary blends.” Products with several ingredients may pose a greater risk of contamination. Remember, if it sounds too good to be true, it probably is!

Athlete Scenario

I’ve been told that I should take dietary supplements to get a

competitive edge. There are so many different supplements on

the market, and some are extremely expensive. How do I know

which ones are safe, effective and free of banned substances?

Smart Supplementation


1. Food first! Supplements should only be used as a last resort to complement fueling and training regimens.

2. A sports registered dietitian nutritionist (RDN) can help you identify if a supplement is appropriate, and, if so, which would best support your goals.



Written by SCAN registered dietitian nutritionists (RDN) to provide nutrition guidance. The key to optimal meal planning is individualization. For personalized nutrition plans contact a SCAN sports dietitian or Board Certified Specialist in Sports Dietetics (CSSD) by accessing “Find a SCAN Dietitian”at www.scandpg.org


Athlete Scenario

I am training for my first marathon and looking for sport foods and

beverages to help supplement my training diet. I am confused by all the

different kinds of products at the store. How do I know which to choose?

Goals of Sport Foods and Beverages:

• Maintain blood sugar levels

• Promote hydration and electrolyte balance

• Optimize exercise performance

Categories:

Sports Drinks

• Purpose: Provide fluid, carbohydrate and electrolytes and prevent dehydration (>2% of body weight)

• Composition: Carbohydrate-based (~9 – 18 grams per 8 fluid ounces and electrolytes (e.g. sodium & potassium))

Sports Bars

• Purpose: Portable source of carbohydrate and protein

• Composition: Generally 40 – 60 grams of carbohydrate and 6 – 20 grams of protein

Sports Gels, Gummies, and Beans

• Purpose: Provide bite-sized carbohydrates

• Composition: 20 – 25 grams of carbohydrates (may contain caffeine, electrolytes or vitamins) caffeine, electrolytes or vitamins)

SPORTS DRINK SPORTS BARS SPORTS GELS, GUMMIES, & BEANS

PRE-EXERCISE15-20 ounces 1-2 hours

before exercise

High-carbohydrate, moderate-protein,

lower-fat bar 1-2 hours before exercise

1-2 servings per hour to supplement diet

DURING EXERCISE

6-12 ounces every 15-20 minutes

High-carbohydrate, low in protein and fat

1-2 servings per hour depending on fueling needs

along with 4-8 ounces of water

POST-EXERCISE24 ounces per pound of body weight lost

High-carbohydrate, high-protein bar within 15-60 minutes after exercise

1-2 gels to supplement recovery foods containing

protein

Advantages of Sport Foods and Beverages

Carbohydrate-rich sport foods (sports drinks, bars and gels) are convenient and may improve exercise performance. Consider using sport foods for training or competition lasting longer than 1 hour.



1. Practice with new sport foods during training sessions to determine which products work best for you before competition.

2. For events greater than one hour, use sport foods to supplement a balanced diet and meet energy needs.

3. Meet with a sports registered dietitian nutritionist (RDN) to determine appropriate use of sport foods to meet your fueling and hydration goals.


© 2016 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Photo Credit: © yayimages.com

Sport Foods


Benefits of Adequate Vitamin D

• Promote bone health and muscle function

• Promote optimal immune function

• Reduce exercise-related inflammation

• Enhance recovery from injury

Goals for Adequate Vitamin D

• Vitamin D status is determined by blood levels of 25-hydroxyvitamin D. Although optimal levels of vitamin D have not been established, the Institute of Medicine (IOM) recommends a blood concentration of at least 50 nmol/L for bone health. There is some evidence that 100 nmol/L may be needed to optimize immune function and reduce inflammation.

• The body can synthesize vitamin D from sun exposure. Expose your arms, legs and trunk to the sun between the hours of 10 a.m. and 3 p.m. (or artificial UVB radiation) for 5-30 minutes, 2-3 times per week. For any sun exposure longer than this, apply sunscreen to minimize the risk of skin cancer.

• Consume vitamin D-rich foods, such as meat and egg yolks (preferably from sun-exposed, free range animals), & vitamin D fortified foods (milk, soy milk, yogurt, cheese, margarine, orange juice, ready-to-eat cereals, & UV-exposed mushrooms).

• Vitamin D supplementation may be needed if your blood level is low and especially during winter if you live in the northern half of the United States. The IOM considers 4,000 IU of vitamin D supplement/day as the upper limit of safe intake. Consult your physician before taking a vitamin D supplement.



1. Consume vitamin D-rich foods and obtain safe sun exposure. You can make vitamin D when your shadow is shorter than you are.

2. Have your vitamin D level assessed, preferably during the winter months.

3. If your vitamin D level is low, seek assistance from a sports registered dietitian nutritionist (RDN) or other qualified medical health professional. Recheck vitamin D status in three months.


© 2016 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Photo Credit: © Olga Lyubkin - Fotolia.com

The Sunny Side of Vitamin D

Athlete Scenerio

Last season, my college swim team had bone scans. I drink milk

and was surprised that my bones were not as strong as they

should be. My vitamin D level was low, which could negatively

affect my health. What are the benefits of having adequate

vitamin D? How can I raise my vitamin D level?


Athlete Scenario

I have been a vegetarian for over two years. However, my coach

is concerned that I am not getting enough protein and iron. His

concerns have made me question the nutrient adequacy of my

diet. How can I remain a vegetarian while satisfying my nutrient

needs as a competitive athlete?

Strategies for Athletes Following a Vegetarian Eating Style

• Meet daily needs for protein by eating a variety of plant-based protein sources.

• Include iron-rich foods in meals and snacks to facilitate oxygen transport and promote optimal exercise performance. Consume fruits and vegetables high in vitamin C with all meals to help iron absorption.

• Select foods rich in calcium and vitamin D to build strong bones and reduce risk of stress fractures (See The Sunny Side of Vitamin D fact sheet for details).

• Emphasize zinc-rich foods to ensure optimal health and performance.

• Consider non-traditional forms of vitamin B12 and calcium such as fortified foods or a supplement.

• Creatine tends to be low in the muscles of vegetarian athletes. If strength and power are key to performance, speak with a registered dietitian nutritionist (RDN) about supplementing with pure creatine monohydrate.

Performance Foods for Vegetarian Athletes:

• Protein sources: legumes, tofu, textured vegetable and soy protein, quinoa, nuts, seeds and eggs; commercially available powders including whey, pea, and brown rice

• Iron-rich foods: legumes, soy products, nuts, seeds, whole & enriched grains, certain dark-green leafy vegetables and dried fruits

• Calcium-rich foods: dairy, certain dark-green leafy vegetables, calcium-fortified foods such as tofu, soymilk, almond milk, rice milk and orange juice; legumes, nuts and seeds

• Vitamin B12 sources: milk, yogurt, cheese, whey protein, eggs, nutritional yeast, fortified foods (soymilk, cereal, meat substitutes)

• Zinc-rich foods: legumes, soy products, nuts, seeds, and whole grains


1. Consume a variety of plant-based foods to help meet carbohydrate, protein, vitamin, and mineral needs.

2. Choose a wide array of protein-rich plant foods throughout the day, especially in the meal or snack following exercise to promote strength/muscle gains and to enhance recovery.

3. Vegetarian athletes may be at increased risk for iron depletion and iron deficiency. Routine assessment of iron status is recommended.

Contact SCAN


© 2016 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Photo Credit: © caroljulia—istockphoto.com

Vegetarian Eating for Athletes



Athlete Scenario

I’m a redshirt freshman on the football team, and my coach

wants me to gain weight before next season. My teammates

say to just eat more fast food and protein shakes, but I don’t

want to gain extra body fat. How can I make sure that I gain

mostly muscle?

When and How to Stimulate Muscle Growth• Weight gain should occur during the off-season and in the early

preseason.

• Increased muscle growth occurs with resistance training and when more calories are consumed than expended.

• Start your day off right by consuming breakfast as soon as you wake up and then eat every 2-3 hours throughout the day.

• Consume pre- and post-workout snacks to help repair and build muscle from resistance training. Aim for 15 – 25 grams of protein post-exercise and for most of your meals and snacks.

• Monitor your progress by tracking your weight weekly and getting your

body fat percentage reassessed.

Goals to Gain Weight• Consume 500 additional more calories than you burn with a quality

carbohydrate and a lean protein with every meal and snack

• Choose nutrient-dense, high-quality food (e.g. nuts, avocado, and salmon)

• Stimulate muscle growth with resistance training and adequate protein consumption



1. Resistance training + increased calorie intake + adequate protein = muscle growth

2. Plan ahead and keep fuel on hand. Add 1-2 snacks each day while increasing meal portion sizes.

3. While protein is important, don’t ignore carbohydrates and fats which are your primary energy sources.

4. Consult a sports registered dietitian nutritionist (RDN) to address individual goals and meal planning tips to meet increased needs.


© 2016 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Photo Credit: Fotolia 1597467

Weight Gain in Sports

• Cheese (as part of a snack or on salads / sandwiches)

• Avocado (on salads or sandwiches)

• Hummus (on vegetables or sandwiches)

• Whole milk instead of low-fat or skim

• Granola and muesli (mix in yogurt)

• Almond butter (on apple or whole-wheat bagel)

• Nuts, seeds, and dried fruit (in salads or as an easy snack)

• Smoothies (add nutrient-dense ingredients like nut butter, whole milk, avocado, banana, cottage cheese or Greek yogurt)

Easy Food Additions


alcohol and athlete performance - amazon s3tips to take with you 1. use practice situations to learn...

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