The Ultimate Sports Nutrition Guide for Athletes and Coaches

Proper sports nutrition is essential for athletes to maximize performance, maintain energy levels, prevent injury, and speed recovery. Coaches also need to understand key nutrition strategies to guide their athletes. This comprehensive guide covers foundational nutrition for sports, best practices for fueling workouts and competition, hydration, supplements, and special considerations like nutrition on the road. Whether you’re an athlete, parent, or coach, use this guide to gain a performance edge through strategic nutrition.

Fueling for Performance

Macronutrients – Carbs, Protein, Fat

An appropriate balance of macronutrients is crucial for delivering energy and allowing training adaptation.

Carbohydrates: Primary fuel source for exercise. Ensure adequate daily intake through complex carbs from grains, fruit, vegetables. Time carb intake strategically around workouts.

Protein: Repairs and builds muscle. Consume 20-25 grams of high-quality protein every 3-4 hours. Include lean meats, eggs, dairy, beans, soy. Especially key after workouts.

Fat: Provides energy, supports cell function. Focus on healthy fats like nuts, seeds, avocado. Limit saturated and trans fats.

Micronutrients – Vitamins, Minerals

Micronutrients support energy production, bone health, immunity and more. Athletes have increased needs for:

– B Vitamins – Energy production
– Vitamin D – Bone health
– Iron – Oxygen transport
– Calcium – Bone health
– Antioxidants – Immunity

Consume a balanced diet high in fruits, vegetables, whole grains, lean proteins to obtain micronutrients. Consider a multi-vitamin to fill any gaps.

Hydration

Dehydration negatively affects performance and can be dangerous. Drink enough fluid before, during and after activity.

– Consume 16-20 oz fluid 2-3 hours before exercise

– During exercise lasting 60+ minutes, aim for 6-12 oz fluid every 15-20 minutes

– Weigh yourself before/after workouts to assess fluid losses and needs

– Urine color chart can be used to evaluate hydration status

– Drink 16-24 oz fluid per pound lost through sweat

What to Drink:

– Water: Hydrates effectively; add flavoring if needed

– Sports Drinks: Provide fuel from carbs and electrolytes lost in sweat

– Milk: Provides hydration plus protein, carbs, calcium and vitamin D

– Fruit Juice: Carbs to fuel exercise; limit to 4-8 oz diluted with water

Avoid alcohol and caffeinated beverages as they have a mild diuretic effect.

Pre-Exercise Fueling

Consume a light meal 2-3 hours before exercise and a pre-workout snack 30-60 minutes prior.

Before morning training:

– Eat breakfast with carbs, protein, fat

– Example: Oatmeal with milk, banana, almonds

Before afternoon/evening training:

– Eat lunch with carbs, protein, fat

– Snack 30-60 minutes pre-workout

– Example: Apple with peanut butter

Aim for 300-400 calories in pre-exercise meals. Ensure adequate hydration too.

Fueling During Exercise

During intense, sustained activity lasting over 60-90 minutes, additional fuel is needed:

30-60 g carbs per hour

Quick fuel sources:

– Sports drinks
– Energy gels and chews
– Bananas
– Pretzels

For ultra endurance events, aim for up to 90 g carbs per hour. Practice fueling during long training sessions.

Post-Workout Nutrition

The post-workout period is key for recovery. Aim to consume meal within 60 minutes after finishing exercise.

Goals:

– Replenish glycogen stores
– Repair and rebuild muscle
– Rehydrate

What to eat:

– Carbs – fresh fruit, sweet potatoes, rice cakes, bagels

– Protein – Greek yogurt, cottage cheese, eggs, lean meat

– Fluids – water, milk, diluted juice

Also aim to eat a well-balanced meal within 2 hours of finishing exercise.

Supplements

While most athletes can get required nutrients through whole foods, supplements can fill dietary gaps. Some popular options include:

– Whey protein – Post-workout muscle repair
– Creatine – Boosts energy and builds muscle
– Caffeine – Improves alertness and endurance
– Beta-alanine – Delays muscle fatigue
– Iron – Improves oxygen delivery during exercise
– Omega-3s – Reduces inflammation

Supplements are not strictly necessary but can provide performance advantages when used strategically. Always consult a doctor before starting supplements.

Nutrition on the Road

Traveling for a competition presents nutrition challenges. With planning, athletes can stick to their sports diet away from home.

At hotels:

– Request a mini fridge, microwave, and utensils

– Choose hotels with free breakfast or accessible grocery stores

– Bring nut butter, protein powder, bars, oats in checked luggage

At restaurants:

– Scope menu online and call ahead to request special meals

– Choose grilled lean protein + vegetables

– Request sauces and dressings on the side

– Take leftovers for later snacks or meals

On planes/buses:

– Pack non-perishable snacks like dried fruit, nuts, beef jerky

– Request special meals and bring snacks on board

– Stay hydrated with water; avoid alcohol

– Move around on long journeys to promote circulation

Grocery shopping:

– Check out local stores near your hotel

– Purchase basics like eggs, yogurt, oatmeal, fruit

– Look for healthy grab-and-go items like hummus, cheese, roasted chicken

Special Nutrition Considerations

Youth Athletes

– Ensure adequate calories for growth and development

– Focus on balanced meals with lean proteins, fruits, vegetables

– Avoid restrictive dieting except under medical supervision

– Stay well hydrated before, during and after activity

Female Athletes

– Monitor iron intake to prevent deficiency which can decrease performance

– Consume regular snacks and meals to avoid energy deficits

– If amenorrhea occurs, consult a doctor and sports dietitian

Vegetarian/Vegan Athletes

– Include protein sources like soy, beans, lentils, nuts, seeds

– Supplement with creatine, iron, calcium, vitamin B12, DHA omega-3s

– Work with a dietitian to formulate complete veg sports diet

Final Tips

– Trial nutrition strategies in training before using in competition

– Keep a food journal to identify beneficial foods

– Meet regularly with sports dietitian for customized guidance

– Focus on healthy, well-balanced eating for peak performance

Proper nutrition provides a critical edge for athletes. Follow these evidence-based guidelines on strategic fueling, hydration, and dietary supplementation to maximize your potential. Reach out to a sports dietitian for personalized support.

About The Author