3 Steps to Athletic Nutrition
Modified from FuelingTactics.com

Step #1: Eat fruits, vegetables, and seeds (nuts) regularly

Eat at least one serving of fruit and one serving of vegetables at least 3 times per day. Most athletes are weakest at obtaining these foods but they are actually important in the athlete’s diet since fruits and vegetables supply the best sources of vitamins A and C.

• Vitamin A- dark green, yellow, orange, and red vegetables, and juices (V8 juice)
• Vitamin C- citrus fruits and juices, green and red peppers, green beans

Seeds and nuts contain abundant sources of vitamin E and essential fats needed by our bodies. Fats help in the absorption of vitamins A, D, E, K from the gut to the blood stream. Some of these essential fats also play an important role in metabolism and cell repair following intense exercise. Seeds and nuts also supply a significant source of protein to the diet.  For example, a 2 tablespoon serving of peanut butter provides as much protein as an 8 ounce glass of milk.

Vitamins A, C, and E are considered “antioxidants”. Antioxidants provide protection by boosting the immune system of the body. Not only does your immune system protect your from developing colds, infections, and other illnesses, but the immune system also helps to reduce inflammation and muscle soreness produced by intense exercise.

Can you take supplements to obtain these vitamins rather than eating fruits, vegetables and nuts? The answer to that is simply yes! However, there are many other compounds in these foods that are not found in vitamin supplements that aid in the recovery and fueling processes that food provides. Carbohydrates and proteins are just two examples. Compounds called phytochemicals, which scientists are now discovering many functions in the body, are also found in foods and not in many vitamin supplements.

Step #2: Provide carbohydrate relative to your activity level

We’ve already talked quite a bit about carbohydrate needs being ~7-8 g/kg body weight during the season. For a 200-lb. male, this may require 3-4 servings of bread, grains, and cereals per meal plus fruits and vegetables. For a 150-lb. female, this may equal 2-3 servings of bread, grains, and cereals per meal plus fruit and vegetables. However, when training levels are reduced, carbohydrate needs are also reduced slightly. Off-season training may require ~ 6 g/kg, whereas active rest may reduce to 4-5 g/kg.

“Best Choice” carbohydrates tend to have a lower insulin response (that’s good most of the time) and as a result are the preferred carbohydrate source the majority of the time. After exercise however, when the need to restore glycogen in the muscle quickly is required, “Second Choice” carbohydrates may be a better choice. Second choice carbs have a little higher insulin response that allows a faster uptake of carbs by the muscles following exercise. This is good following exercise, but not good at other times.

Third Choice carbohydrates have a very high insulin response (candy, sugar cereals) and may also have a high fat content (doughnuts, potato chips). Third Choice carbs should be eaten minimally, especially during low activity times, but may be necessary (in moderation) to obtain the kcal needs necessary in-season.

Step #3: Select a lean protein source

Protein is an important nutrient for athletic performance and health. It is important for muscle growth and repair during intense exercise. Protein is also important because it provides the structural framework for hormones and enzymes involved with turning food into energy.

Best sources of protein come from animal sources such as meat, fish, low-fat dairy products. Animal proteins are known as complete proteins because they contain all 8 essential amino acids (those amino acids that are not produced by our bodies). Plant sources of protein (nuts, grains, legumes) are considered incomplete because they are missing at least one of the 8 essential amino acids, with the exception of isolated soy proteins.

Protein requirements for athletes are slightly higher than non-athletes. Protein intake should be ~ 1.2 – 1.8 g/kg body weight for athletes, compared to ~ 0.8 g/kg for non-athletes. Although athletes require higher amounts of protein, any athlete that consumes meat, fish, and/or eggs and dairy products at most meals is usually getting more than this requirement already.

In this 3 step system, your are asked to select a lean protein source, therefore, the choices are classified by fat content in these foods.

• Best Choice Protein- less than 10 grams of fat/serving

• Second Choice Protein- 11-20 grams of fat/serving

• Third Choice Protein- over 20 grams of fat/serving

It is especially important to limit 3^rd Choice Proteins when you are less active. Higher fat means higher kcal intake and storage of fat. Especially eliminate 2^nd and 3^rd Choice Proteins from pre-training and pre-game meals since the high fat content slows digestion of food in the gut and may take 3 or more hours to leave the stomach.

Recent research has shown that following training or competition protein uptake and glycogen storage are both maximized when proteins and carbohydrates are eaten together in an easy to digest form (lower fat foods or liquid form). The consensus of most research indicates that a 4:1 (Carb: Protein) ratio maximizes utilization of both carbohydrate and protein after exercise, especially if consumed within 2-4 hours and in several small to moderate sized portions.

Meal Planning

Your body uses the energy and other nutrients in the food you eat best when consumed in small to moderate size “meals”. To obtain needed kcal and nutrients eat your foods keeping the 3 Steps in mind at each meal.

How many meals should you eat? A general rule used by many sports nutritionists is that athletes should eat approximately every 4 hours. Within the 16-18 waking hours of a college athlete’s day, which means you should eat at least 4-5 times per day. It could be a combination of 3 moderate size “meals” and 2 snacks. If you feel like you cannot eat because you are full 4 hours after eating, you have eaten too much at the previous meal. Anyone eating less than 3 times/day is either not getting enough kcals and nutrients to aid their athletic performance and recovery or they are putting more food into their body at one time than the body can process.