Sport Nutrition
SNAC Nutrition Tips
- Before Exercise
- During Exercise
- After Exercise
- Exercise Hydration
- Nutrition on the Road
- Everyday Eating
Losing Weight for Athletes
Before attempting weight loss consider that:
- Desirable weight loss means fat loss.
- Fat loss is desirable only if it leads to improved athletic performance and maintains good health.
- Many athletes already at their optimal weight believe they are too fat and sacrifice muscle, strength, health, and performance in an attempt to reach an unattainable
body weight. - Excessive calorie reduction can lead to muscle loss and slower metabolism.
- Rapid weight loss by dehydration and/or fluid restriction is water loss and can reduce strength, endurance, and overall athletic performance.
A balanced meal plan and an appropriate training program are the keys to success. If you must lose weight, consult a registered dietitian with expertise in sport.
Goals
- To reduce body fat.
- To maintain existing muscle mass.
- To allow for normal growth and recovery.
- To provide adequate fuel for training and normal metabolic functions but to create a minor caloric deficit.
- To maintain a healthy intake of nutrients and fluids.
- To provide a balanced diet that contains familiar and satisfying food.
Guidelines
- Allow sufficient time to achieve fat loss goals by planning fat reduction well in advance of any major competitions.
- Ensure that you eat a high carbohydrate, moderate protein, and fat diet by selecting appropriately from all the food groups. This will provide plenty of fuel for training.
- Drink plenty of fluids, especially water. Remember that weight loss from dehydration and/or fluid restriction is not fat loss and is dangerous to health and detrimental to performance.
Emphasize Quality
Keep a food record each day and check to see which foods you might substitute for others.
Here are some suggestions:
| CHOOSE | USE SPARINGLY |
| Foods that have been steamed, boiled, broiled, baked or barbecued. | Foods prepared in fats and oils i.e., fried, deep-fried, sautéed. |
| Herbs and spices, garlic, lemon juice, vinegar, fruit. | Butter, margarine, gravies, sauces, bacon bits, mayonnaise. |
| Nutrient dense carbohydrate foods such as: whole grain products, cereals, vegetables, fruit and legumes. | Foods high in fat and/or sugar with few nutrients. |
| Lower-fat dairy products such as skim or 1% milk, lower-fatyogurt, cottage cheese, frozen yogurt, partly skim milk cheese, etc. | Higher fat dairy products, i.e., butter, cream, ice cream, etc. |
| Lean well-trimmed meats, fish, skinless poultry, and meat alternatives such as beans, etc. | Fatty cuts of meat, bologna, salami, sausage, bacon, wieners, luncheon meats, etc. |
| Snacks such as: whole grain muffins, oatmeal cookies, fresh fruit, lower-fat frozen yogurt, hot air popcorn, fig Newton’s, rice cakes, vegetables sticks, etc. | Foods low in nutrients such as: candy bars, potato chips, candy, cake, pastries, Danishes, table sugar, syrups, soft drinks, honey, etc. |
| Nuts, seeds, and oils (such as olive, canola, soy) in small amounts. |
Helpful Hints
- Eat frequent meals and snacks to help control hunger and to avoid over eating later.
- Have breakfast, even if you get up late.
- Eat most of your food during the day to fuel your training, rather than at night.
- If you are hungry near bedtime, snack on nutrient dense foods such as: vegetables, fruit, whole grain cereal, skim milk or lower fat yogurt.
- Plan your food intake for the day. Prepare and pack appropriate foods rather than relying on cafeterias and fast food outlets.
- Eat meals slowly, chewing your food thoroughly. Enjoy your food!
- Learn to eat only to the point of satisfaction. Don’t eat until you’re stuffed.
- Drink plenty of water. Don’t dehydrate your body to lose weight. Limit juice, pop, and alcohol.
- Prepare and stick to a shopping list. Don’t shop when you are hungry.
- Stock up on healthy snacks that you can take with you. Aim for at least 3 fruits and 3 vegetables every day, they are a great source of carbohydrates.
- At restaurants, avoid greasy appies and skip the bread. Most restaurant meals have large portions that pack about 1000 Calories per dish. Choose the roasted chicken, a sandwich, or even a simple burger without the fries.
- Treat yourself. What’s your favourite “cheat” to look forward to: chips or chocolate? Stick to a small amount once or twice a week. You won’t gain weight, and you won’t get bored with your diet.
As a new coach, what information would you find most useful?
