Coaching Association of Canada

Training Diet

  • Optimizing Your Recovery Routine

    Fluids, Carbs, and Protein: The Post-Workout Dream TeamRecovery is an essential part of any performance-focused fitness routine – so important that many athletes treat it as part of the workout itself. Your goal during recovery is to help your body heal and regroup. It&rsqu [ more ]

  • Exercising In The Heat

    Dehydration, muscle cramps, and/or heat exhaustion lead to a poorer exercise performance. Physical activity, training, and/or competing on hot days increases your fluid loss from sweating, and your chance of dehydration. A low salt (sodium) diet, plus loss of sodium through sweating, can potentially lead to muscle cramps and/or heat illness. [ more ]

  • Sports Bars, Gels & Drinks: Maximize your energy for endurance sports!

    Not all sport foods are created equal. Whichever type or combination you prefer to use, follow the recommended guidelines to ensure you are getting the right mix of appropriate nutrients. [ more ]

  • ‘Carbohydrate Loading’ – is it for you?

    We’ve all heard about ‘carb-loading’ before a competition, but is it right for you and/or your athletes? Carbohydrate loading is a sports nutrition strategy that involves eating a higher than usual carbohydrate intake for 1-4 days prior to an event while tapering training. It may enhance performance by maximizing muscle carbohydrate (glycogen) stores prior to competition. [ more ]

  • Smoothies and Training

    Stress affects everyone differently. Some lose their appetite completely. If you don’t feel hungry before training but have not been eating for many hours, choose liquids over solids. Drinks and liquid meals can be digested more quickly than solid food. Unlike solid food, liquids do not have to be physically broken down. You can also get the benefit of additional pre and post-exercise hydration when you take your nutrients in liquid form. Convenience and simplicity! It is very easy to prepare a smoothie that will meet all the criteria for a good pre- or post-exercise drink: Fluid high in carbohydrates, moderate in protein, low in fat and fibre, a pinch of electrolytes! [ more ]

  • Protein & Related Sports Supplements

    Athletes need more protein than inactive individuals. While high quality food sources (milk, meat, eggs, cheese, soy) can easily meet their protein needs, athletes often turn to popular protein supplements as a quick fix. They may also be confused about the effectiveness and appropriate use of other amino acid supplements, such as L-glutamine, creatine, and possibly “weight-gainers.” [ more ]

  • Sodium Facts for Athletes

    Reducing sodium intake is a significant health goal for the majority of Canadians. The recommended daily intake is 1500 mg with a suggested upper limit of 2300 mg. The average sodium intake is estimated to be 3400 mg per day. This chronic over-consumption of sodium can lead to health concerns, such as hypertension (high blood pressure), strokes, heart disease and/or kidney problems. [ more ]

  • TRAINING DIET Food Sources of Minerals

    If you are eating a variety of foods from each food group and consuming enough food to meet your energy needs, you will likely be consuming the minerals you need. If you choose only the minimum number of servings from each food group each day, it is important that you choose wisely to ensure that you meet your mineral needs. [ more ]

  • TRAINING DIET Fat – Get the Essentials

    Dietary fat supplies energy, essential fatty acids, fat soluble vitamins (A, D, E, and K) and protects internal organs. Every cell in the body needs some fat and fat makes food taste good. [ more ]

  • TRAINING DIET Carbohydrate – Go Food

    Carbohydrate is the most important source of food energy for exercise. In the body, carbohydrate is broken down to glucose. Glucose circulates in the blood and can be stored as glycogen in the muscles and liver. Muscles use this glycogen for energy and the liver uses glycogen to keep the glucose (sugar) level in the blood stable. If you are active, the carbohydrate that you consume is used by the body or stored as glycogen. If too many Calories are consumed as carbohydrate over time, they may be converted to fat, particularly during the off-season, tapering or light training. [ more ]

  • Hyponatremia

    Hyponatremia is the technical term used to describe low sodium levels in the blood. Although rare, this condition can occur in healthy, active individuals. Left untreated hyponatremia can result in severe nausea, vomiting, disorientation, and possibly even death. [ more ]

  • Fueling the Young Athlete

    Childhood and adolescence are critical periods for physical growth and development. While sport is healthful in so many ways, it’s vital that young athletes consume enough dietary fuel for these extra energy demands. Furthermore, the timing of meals and/or snacks can be a challenge when active children are trying to schedule schooling, homework, plus physical training and competitive sessions. [ more ]

  • Fluids and Foods DURING Training/Competition

    During exercise, nutrition provides: energy, physical comfort; absence of hunger, mental focus for best technique and skill execution [ more ]

  • Fluids and Foods AFTER Training/Competition

    The amount of food you consume immediately after exercise will vary according to the amount of time between your training or competition and your next scheduled meal or snack. [ more ]

  • FLUID SELECTION: Common Questions about Fluid Choices for Sport and Health

    The human body is more than 60% fluid. We need to consume 1.5 – 4 or more litres of fluid each day just to replace the fluids we lose through breathing, digestion, and sweating. In addition, athletes will require approximately one litre (or more) of fluid for every hour of training. Dehydration, resulting from losing more fluids than we consume, can negatively affect our health. [ more ]

  • Fluids for Athletes

    Fluids are important for all athletes! Why? Dehydration reduces aerobic exercise performance and makes exercise seem harder. Athletes who are dehydrated are not able to stay as cool during exercise and may develop heat illness. [ more ]

  • What's the Buzz with Energy Drinks?

    Energy drinks claim to boost alertness, shorten reaction time, improve concentration, memory, and performance in endurance and anaerobic exercise. Athletes are turning to energy drinks in the hopes of boosting their energy and quenching their thirst. [ more ]

  • Eating for Endurance – Making Sense of Sport drinks, Bars, and Gels

    Are you planning to participate in a long hike, bike ride, swim meet or soccer tournament? These types of long duration events and multi-event competitions require careful consideration of dietary strategies so that you are as energized at the end of your event as you were at the beginning. [ more ]

  • Dining Hall Eating for Top Performance

    Athletes away from home for camps or competitions, or living in university residences may find healthy eating in a dining hall to be a challenge. The variety of food and relaxed social environment present temptations that can interfere with optimal nutrition. To develop food selection strategies that consistently result in high performance, it is important to first understand the difficulties associated with communal eating. [ more ]

  • Meal Preparation: Planning Pre-Exercise Meals from “At Home” to “On the Go”

    Eating out is not the only option when an active schedule has you on the go. A little preparation can go a long way. [ more ]

  • Competition Nutrition

    You've been training hard, you're mentally ready, your equipment is tuned-up, and you have one last item to think about – what are you going to eat on your competition day? For most athletes their day-to-day training diet should be similar to their day of competing, however, there can be challenges when it comes to competition nutrition. [ more ]

  • Dose Caffeine Boost Performance?

    It is true that caffeine can improve athletic performance without impairing the body's temperature regulation or hydration. Not everyone enjoys a boost to their performance with caffeine and there is no way to know if it will work for you. [ more ]

  • Vegetarian ways of eating: Finding the nutrients

    Well-planned vegetarian diets can meet the needs of athletes. Diets that provide sufficient energy for growth and exercise, and contain a variety of plant-based protein foods (soy products, other legumes , grains, nuts and seeds) can provide adequate protein without the use of special foods or protein supplements. [ more ]

  • Does Your Sport Bar Measure Up?

    Your stomach is growling and you need some energy to get through your upcoming workout. Before you reach for that handy snack bar, consider this: no single bar is designed for all athletes in all situations. When selecting a bar, you need to know what it can do for you! [ more ]

  • What’s in the Bottle? From Sports Drinks to Vitaminized Water

    There is an ever-increasing variety of beverages in the store coolers these days. Some are targeting athletes and athlete wannabe’s; others sound like they’re healthy choices. Before you grab the best-tasting, or the one with all the hype, look to see what’s in the bottle and consider what it is you really need. [ more ]

  • Recharge and Replenish – Recovery Nutrition

    Did you know that in a typical hard two-hour workout, you can use up all your stored carbohydrate energy (muscle and liver glycogen), sweat away over two litres of water (along with approximately 1600 mg of sodium), and break down a variety of different body cells including muscle and red blood cells? [ more ]