For continuous activities of three to four hours, it is important that glycogen stores in the muscles and liver are at a maximum. Additionally, taking carbohydrates during the event in the form of carbohydrate solutions, such as electrolyte drinks can be beneficial.

The current recommendation is a 6 to 8 percent glucose solution. A homemade electrolyte drink with 7. Dissolve sugar and cool.

Sports drinks can be used to supply sodium and glucose if the athlete tolerates them, but other electrolytes are not essential until after the event.

Athletes should experiment during training to find if electrolyte beverages are right for them. Fat is also a significant contributor to energy needs. For moderate exercise, about half of the total energy expenditure is derived from free fatty acid metabolism.

If the event lasts more than an hour, the body may use mostly fats for energy. Furthermore, trained athletes use fat for energy more quickly than untrained athletes. Fat consumption should be a minimum of 20 percent of total energy intake to preserve athletic performance.

Maintaining adequate fat intake is crucial to meeting nutritional needs of essential fatty acids and fat-soluble vitamins, vitamins A, D, E and K. Athletes who are under pressure to achieve or maintain a low body weight are susceptible to using fat restriction and should be told that this may hinder their performance.

While adequate fat intake is necessary, claims that suggest a high-fat low-carbohydrate diet enhances athletic performance have not been supported by research. When compared to fat and carbohydrates, protein contributes minimally to energy needs for the body.

Dietary protein is digested into amino acids, which are used as the building blocks for the different tissues, enzymes, and hormones that the body needs to function. It is important for muscle building and repair that occurs after exercise. The current Recommended Daily Allowance RDA for protein is 0.

However, the Academy for Nutrition and Dietetics and the American College of Sports Medicine recommend that endurance athletes eat between 1. Eating protein after an athletic event has been shown to support muscle protein synthesis. However, eating protein in excess of nutritional needs has not been shown to further increase muscle building.

Extra protein is broken down for energy or is stored as fat. A varied diet should provide more than enough protein as caloric intake increases.

However, vegetarian athletes should work with a dietitian to make sure their protein intake is sufficient. Excess protein can deprive the athlete of more efficient fuel sources and can lead to dehydration.

High-protein diets increase the water requirement necessary to eliminate the nitrogen through the urine. Also, an increase in metabolic rate can occur and, therefore, increased oxygen consumption. Protein and amino acid supplements are unnecessary and not recommended.

However, this is typically excessive, because proteins needs are easily met in an American diet. Eating whole foods instead of supplements is generally the best practice. Any athlete consuming supplements in replacement of meals should consult with their doctor or a registered dietitian before continuing.

Water is an important nutrient for the athlete. Water loss during an athletic event varies between individuals. Sweat loss can be tracked by measuring weight immediately before and after exercise.

To avoid dehydration, an athlete should drink 5 to 7 mL per kilogram of body mass approximately four hours before an event. Throughout the event, they should drink chilled water or electrolyte drinks, consuming enough to match sweat losses.

Chilled fluids are absorbed faster and help lower body temperature. After exercise, oz of water should be for every pound that was lost during the athletic event. By routinely tracking pre- and post- exercise weight changes, sweat rates can be estimated, allowing for more efficient hydration during athletic events.

An individual should never gain weight during exercise; this is a sign of excessive hydration, which can lead to electrolyte imbalances, and potentially hyponatremia. It is important to account for environmental concerns when considering water consumption.

Sweat rates may increase dramatically in hot and humid weather, and it is increasingly important for an athlete to stay hydrated in these conditions. Competing at high altitudes also increases water needs.

Athletes consuming sport drinks or energy drinks should be aware of caffeine levels. Limited amounts of caffeine have been shown to enhance athletic performance.

However, insomnia, restlessness and ringing of the ears can occur with caffeine consumption. Furthermore, caffeine acts as a diuretic and may cause the need to urinate during competition. Maintaining adequate levels of vitamins and minerals is important for bodily function, and therefore, athletic performance.

As the activity level of an athlete increases, the need for different vitamins and minerals may increase as well. However, this need can be easily met by eating a balanced diet including a variety of foods.

There is no evidence that taking more vitamins than is obtained by eating a variety of foods will improve performance. B vitamins, including thiamin, riboflavin and niacin, are essential for producing energy from the fuel sources in the diet.

Carbohydrate and protein foods are excellent sources of these vitamins. B vitamins are water soluble vitamins , which means that are not stored in the body, so toxicity is not an issue.

Some female athletes may lack riboflavin, so it is important to ensure adequate consumption of riboflavin-rich foods, like milk.

Milk products not only increase the riboflavin level but also provide protein and calcium. Vitamin D has many functions in the body, and is crucial for calcium absorption. Athletes who train indoors for prolonged periods of time should insure that they consuming adequate amounts of vitamin D through diet.

Exercise increases the oxidative stress on the body, increasing the need for vitamins C and E, which have an antioxidant effect. Vitamin E is a fat soluble vitamin , found in fats in the diet such as nuts, seeds, and vegetable oils.

When an individual consumes excess fat-soluble vitamins A, D, E and K , they are stored in fat throughout the body. Because they are stored, excessive amounts of fat-soluble vitamins may have toxic effects.

Minerals play an important role in athletic function. Sodium is lost through the course of an athletic event through sweat, so it may be necessary to replace sodium in addition to water during an event.

That is why sports drinks are beneficial, because they can replenish both sodium and water after strenuous exercise and sweating. Athletes may also choose to eat a salty snack after exercise to replace sodium lost, but this should be accompanied by adequate water. Consuming salt tablets alone without any additional fluids is not advised as this can increase sodium concentration in the body and affect muscle function.

Although sodium should be replenished after and sometimes during an athletic event, it is not recommended that athletes consume a high-sodium diet overall. Potassium levels can decline during exercise, similar to sodium, though losses are not as significant.

Eating potassium-rich foods such as oranges, bananas and potatoes throughout training and after competition supplies necessary potassium. Iron carries oxygen via blood to all cells in the body.

Needs for this mineral are especially high in endurance athletes. Female athletes and athletes between 13 and 19 years old may have inadequate supplies of iron due to menstruation and strenuous exercise. Female athletes who train heavily have a high incidence of amenorrhea, the absence of regular, monthly periods, and thus conserve iron stores.

Choosing foods high in iron such as red meat, lentils, dark leafy greens, and fortified cereals can help prevent iron deficiencies, but taking an iron supplement may be advised. It is best to consult a physician before starting iron supplements.

Calcium is important in bone health and muscle function. Athletes should have an adequate supply of calcium to prevent bone loss. Inadequate calcium levels may lead to osteoporosis later in life. Female athletes are more likely to have inadequate calcium consumption.

Low-fat dairy products are a good source of calcium. Restricting calories during periods of high activity can lead to vitamin and mineral deficiencies. This negatively impacts athletic performance, and has adverse repercussions for general health and wellbeing. Athletes who are wishing to lose weight should do so during the off-season.

Eating before competition can increase performance when compared to exercising in fasted state. A pre-game meal three to four hours before the event allows for optimal digestion and energy supply.

Most authorities recommend small pre-game meals that provide to 1, calories. This meal should be sufficient but not excessive, so as to prevent both hunger and undigested food. The meal should be high in starch, which breaks down more easily than protein and fats.

The starch should be in the form of complex carbohydrates breads, cold cereal, pasta, fruits and vegetables. They are digested at a rate that provides consistent energy to the body and are emptied from the stomach in two to three hours. High-sugar foods lead to a rapid rise in blood sugar, followed by a decline in blood sugar and less energy.

In addition, concentrated sweets can draw fluid into the gastrointestinal tract and contribute to dehydration, cramping, nausea and diarrhea. This may lead to premature exhaustion of glycogen stores in endurance events. Pregame meals should be low in fat.

Fat takes longer to digest, as does fiber- and lactose-containing meals. Take in adequate fluids during this pre-game time. Carefully consider caffeine consumption cola, coffee, tea , as it may lead to dehydration by increasing urine production.

It is important to eat familiar foods before an event, so it is known that they can be tolerated before exercise. Smaller meals should be consumed if less time remains before an event. If a competition is less than two hours away, athletes may benefit from consuming a liquid pre-game meal to avoid gastrointestinal distress.

A liquid meal will move out of the stomach by the time a meet or match begins. Remember to include water with this meal. Regardless of age, gender or sport, the post-game competition meal recommendations are the same. Following a training session or competition, a small meal eaten within thirty minutes is very beneficial.

The meal should be mixed, meaning it contains carbohydrate, protein, and fat. Protein synthesis is greatest during the window of time immediately following a workout and carbohydrates will help replete diminished glycogen stores. However, consume food within the 30 minute window may be difficult for athletes—they often experience nausea or lack of hunger.

Options to address this difficulty include:. Athletes should be wary of ergogenic aids, which claim to enhance athletic performance. Many of these claims are unsubstantiated, and some aids may be dangerous or hinder performance. It is crucial to maintain nutritious eating not only for athletic events, but all the time.

A pre-game meal or special diet for several days prior to competition cannot make up for inadequate nutrition in previous months or years.

Lifelong nutrition habits must be emphasized. Combining good eating practices with a good training and conditioning program will allow any athlete to maximize their performance.

American Dietetic Association. Ensure any supplements athletes are taking are from reputable sources, preferably with third-party certifications to guarantee quality and safety. Multivitamins and Micronutrients: Incorporating a multivitamin can be particularly beneficial for athletes managing busy schedules.

A high-quality multivitamin can help fill potential nutrient gaps, ensuring essential vitamins and minerals are received that are necessary for overall health. Omega-3, Vitamin D, and Tart Cherry Juice: Incorporating omega-3 fatty acids, vitamin D, and antioxidants from sources like tart cherry juice aligns with expert recommendations.

These nutrients play roles in cognitive function, immune health, and overall well-being, contributing to optimal performance.

Adequate Protein Intake: Athletes must prioritize adequate protein intake for muscle growth. Explore diverse protein sources, including lean meats, dairy, plant-based options, and supplements if needed, to support muscle repair and growth.

Creatine for Exercise Performance: The versatile benefits of creatine extend beyond the realm of sports. Athletes should consider creatine supplementation to enhance exercise performance, while supporting muscle recovery.

Endurance and Blood Flow: Beet powder is recommended for endurance. Consider incorporating natural sources of nitrate, such as beets, into a pre-workout routine to support endurance and enhance blood flow.

Magnesium for Muscle Function: Exploring magnesium-rich foods and considering supplementation can contribute to muscle health, stress management, and overall well-being.

By focusing on foundational supplements and specific nutritional strategies, athletes can enhance their overall well-being and achieve peak performance. Embarking on a journey to become an expert in sports nutrition is an exciting venture for individuals passionate about the intersection of nutrition and athletic performance.

Please contact us if you are interested in learning more about advancing your career in exercise science. Request Program Information. Peak Performance Unveiled: A Deep Dive into Sports Nutrition.

By Concordia University Chicago Published On: November 30, Insights from a Professional Sports Nutritionist on Nutrition Strategies for Athletes In a recent webinar, Fueling Excellence: How to Optimize Athletic Performance — Insights from NFL Insiders , renowned sports nutritionist and Concordia University Chicago faculty member, Tavis Piattoly shared valuable insights into optimizing nutrition strategies for athletes.

Fueling Strategies Meal Timing and Consistency: Maintaining consistent meal timing can be a challenge, yet it is a fundamental aspect of fueling the body effectively. Optimizing Recovery Through Nutrition: Refilling Glycogen Stores: Replenishing glycogen stores is essential for recovery for athletes.

Foundational Supplements for Athletes: Certified Supplements: Piattoly highlights the importance of certified supplements for athletes, emphasizing National Sanitation Foundation or Informed Sport certifications. Strength and Muscle Growth Strategies: Adequate Protein Intake: Athletes must prioritize adequate protein intake for muscle growth.

Apply Today. View Concordia University Chicago Programs. Graduate Certificates. Doctoral Programs. Related Articles. In the world of athletic performance, training cycles play a [

Oh, and I lost 22 kg in the process! Thank you David for your hands-on coaching. I love the data-driven, balanced approach. I'll never overtrain again.

No injuries were recorded during the whole preparation period. My hard workouts were tough, but having fresh legs going into them was key.

Sometimes I had doubts that the training was too light or intense, but I kept repeating to myself "Trust the plan" and I ended up having an amazing race--much faster than expected! I followed the plan and ran a half marathon as a "feeler. I'm now qualified for the Boston Marathon!

I shed 27 minutes out of my While the volume was drastically higher than any I had done in past years, I had no injuries and I felt confident in the specificity of the purpose for each workout. On race day I was able to hit my power and pace targets and finish strong with a smile on my face!

I absolutely loved it. Well Balanced and effective. I can't wait till my preparation for next year starts.

I was worried about injuries, available time, and being in shape to go the distance. All this worry for no reason, as the plan worked me up to the correct endurance levels without too many stresses on my aging body, and my plan did not overtake my life. I was never injured and enjoyed the experience.

I can run much farther at a constant pace than I have ever been able to before I also know so much more about my body and limits. Even my transitions were faster!

We were fresh all the time and the fatigue we had become accustomed to all those years was not there. I not only finished within the goal I had set but did negative splits the entire race, which was a first for me.

After sticking to the program and training for six months my conference grew tremendously. I crushed my goal by three hours!

Thank you! After a few years of sporadic training efforts and competing in triathlons from Sprint distance to full Ironman I decided to look into a more structured approach to training. I completed 2 Sprints, 1 Olympic, 3 halves and 1 full Ironman, and setting personal bests at all distances, slicing 2 hours 20 from the full Ironman.

I am now a wholly better person than I was before. I had no injuries while training! This program relies on the time-tested methods of consistency and incremental gain.

I am looking forward new PBs, even at 50 years old! PB'd the Olympic distance at nationals! Thanks for helping me conquer this life goal! I'm also feeling more rested for the tough workouts and really appreciating the recovery workouts in between.

My fitness level is higher than it has been in two years, and has come at no cost to my body in regards of injury. Staying injury-free paves the way to get personal bests because you can finish the plan with no surprises and no steps back. The results were dramatic.

After one training cycle, I dropped over 31 minutes in my marathon time! Thanks for making it available to us in the age-group triathlon world. The workouts were varied and fun well sometimes fun in a brutal way haha and I got great support from David when I had any questions about the plan.

Would recommend unreservedly. Being able to wake up knowing what I've got planned for the day is comforting, but knowing it is working and making a difference is priceless. For the first time, I felt that my training had structure; each unit was part of a whole and it made sense.

Plus, we humans, animals store toxins in our fat cells. The fat. Butter is fat. You eat the butter from that cow, and … you guessed it, healthy you!

No big deal! When it comes to lipid health, there is so much that we are missing. Blaming cholesterol is like shooting the messenger. If your cholesterol is high, figure out your inflammation issue and put out the fire. If your triglycerides are high, stop pounding ice cream and alcohol.

If not, then you need to keep digging to find the underlying cause and address gut health. Freelap USA: How do you wish teams or athletes would use a registered dietician RD smarter? Nutrition is far more than just eating the right percentages of macro and micronutrients or losing body fat or gaining muscle.

What can a good RD assist with or help beyond the typical body composition needs? Alex Cotie: First off, I think teams should be smart about what types of RDs they hire. I sometimes meet with athletes from teams who have a nutritionist, but they meet with me because that person subscribes to an outdated way of thinking, fueling them with bagels, margarine, and Gatorade bars.

Athlete abuse! A lot goes on behind the scenes. People might think athletes are all super-human and super-healthy. Athletes sometimes have health challenges, and the RD will work with each player as an individual to address their specific needs.

This may include special dietary needs, additional testing, and individualized supplements to help that person achieve optimal health. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes.

Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics.

Your email address will not be published. Current recommendations suggest 30 to 60 g of carbohydrate is sufficient, and can be in the form of lollies, sports gels, sports drinks, low-fat muesli and sports bars or sandwiches with white bread.

It is important to start your intake early in exercise and to consume regular amounts throughout the exercise period. It is also important to consume regular fluid during prolonged exercise to avoid dehydration.

Sports drinks, diluted fruit juice and water are suitable choices. For people exercising for more than 4 hours, up to 90 grams of carbohydrate per hour is recommended. Carbohydrate foods and fluids should be consumed after exercise, particularly in the first one to 2 hours after exercise.

While consuming sufficient total carbohydrate post-exercise is important, the type of carbohydrate source might also be important, particularly if a second training session or event will occur less than 8 hours later.

In these situations, athletes should choose carbohydrate sources with a high GI for example white bread, white rice, white potatoes in the first half hour or so after exercise. This should be continued until the normal meal pattern resumes. Since most athletes develop a fluid deficit during exercise, replenishment of fluids post-exercise is also a very important consideration for optimal recovery.

It is recommended that athletes consume 1. Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair. Protein needs are generally met and often exceeded by most athletes who consume sufficient energy in their diet.

The amount of protein recommended for sporting people is only slightly higher than that recommended for the general public. For athletes interested in increasing lean mass or muscle protein synthesis, consumption of a high-quality protein source such as whey protein or milk containing around 20 to 25 g protein in close proximity to exercise for example, within the period immediately to 2 hours after exercise may be beneficial.

As a general approach to achieving optimal protein intakes, it is suggested to space out protein intake fairly evenly over the course of a day, for instance around 25 to 30 g protein every 3 to 5 hours, including as part of regular meals.

There is currently a lack of evidence to show that protein supplements directly improve athletic performance. Therefore, for most athletes, additional protein supplements are unlikely to improve sport performance.

A well-planned diet will meet your vitamin and mineral needs. Supplements will only be of any benefit if your diet is inadequate or you have a diagnosed deficiency, such as an iron or calcium deficiency. There is no evidence that extra doses of vitamins improve sporting performance.

Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including:. Before using supplements, you should consider what else you can do to improve your sporting performance — diet, training and lifestyle changes are all more proven and cost effective ways to improve your performance.

Relatively few supplements that claim performance benefits are supported by sound scientific evidence. Use of vitamin and mineral supplements is also potentially dangerous.

Supplements should not be taken without the advice of a qualified health professional. The ethical use of sports supplements is a personal choice by athletes, and it remains controversial.

If taking supplements, you are also at risk of committing an anti-doping rule violation no matter what level of sport you play. Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death.

Drinking plenty of fluids before, during and after exercise is very important. Fluid intake is particularly important for events lasting more than 60 minutes, of high intensity or in warm conditions. Water is a suitable drink, but sports drinks may be required, especially in endurance events or warm climates.

Sports drinks contain some sodium, which helps absorption. While insufficient hydration is a problem for many athletes, excess hydration may also be potentially dangerous. In rare cases, athletes might consume excessive amounts of fluids that dilute the blood too much, causing a low blood concentration of sodium.

This condition is called hyponatraemia, which can potentially lead to seizures, collapse, coma or even death if not treated appropriately.

There is no evidence that taking more vitamins than is obtained by eating a variety of foods will improve performance. B vitamins, including thiamin, riboflavin and niacin, are essential for producing energy from the fuel sources in the diet. Carbohydrate and protein foods are excellent sources of these vitamins.

B vitamins are water soluble vitamins , which means that are not stored in the body, so toxicity is not an issue. Some female athletes may lack riboflavin, so it is important to ensure adequate consumption of riboflavin-rich foods, like milk. Milk products not only increase the riboflavin level but also provide protein and calcium.

Vitamin D has many functions in the body, and is crucial for calcium absorption. Athletes who train indoors for prolonged periods of time should insure that they consuming adequate amounts of vitamin D through diet.

Exercise increases the oxidative stress on the body, increasing the need for vitamins C and E, which have an antioxidant effect. Vitamin E is a fat soluble vitamin , found in fats in the diet such as nuts, seeds, and vegetable oils. When an individual consumes excess fat-soluble vitamins A, D, E and K , they are stored in fat throughout the body.

Because they are stored, excessive amounts of fat-soluble vitamins may have toxic effects. Minerals play an important role in athletic function. Sodium is lost through the course of an athletic event through sweat, so it may be necessary to replace sodium in addition to water during an event.

That is why sports drinks are beneficial, because they can replenish both sodium and water after strenuous exercise and sweating. Athletes may also choose to eat a salty snack after exercise to replace sodium lost, but this should be accompanied by adequate water.

Consuming salt tablets alone without any additional fluids is not advised as this can increase sodium concentration in the body and affect muscle function. Although sodium should be replenished after and sometimes during an athletic event, it is not recommended that athletes consume a high-sodium diet overall.

Potassium levels can decline during exercise, similar to sodium, though losses are not as significant. Eating potassium-rich foods such as oranges, bananas and potatoes throughout training and after competition supplies necessary potassium.

Iron carries oxygen via blood to all cells in the body. Needs for this mineral are especially high in endurance athletes. Female athletes and athletes between 13 and 19 years old may have inadequate supplies of iron due to menstruation and strenuous exercise.

Female athletes who train heavily have a high incidence of amenorrhea, the absence of regular, monthly periods, and thus conserve iron stores. Choosing foods high in iron such as red meat, lentils, dark leafy greens, and fortified cereals can help prevent iron deficiencies, but taking an iron supplement may be advised.

It is best to consult a physician before starting iron supplements. Calcium is important in bone health and muscle function. Athletes should have an adequate supply of calcium to prevent bone loss.

Inadequate calcium levels may lead to osteoporosis later in life. Female athletes are more likely to have inadequate calcium consumption. Low-fat dairy products are a good source of calcium. Restricting calories during periods of high activity can lead to vitamin and mineral deficiencies.

This negatively impacts athletic performance, and has adverse repercussions for general health and wellbeing. Athletes who are wishing to lose weight should do so during the off-season. Eating before competition can increase performance when compared to exercising in fasted state.

A pre-game meal three to four hours before the event allows for optimal digestion and energy supply. Most authorities recommend small pre-game meals that provide to 1, calories. This meal should be sufficient but not excessive, so as to prevent both hunger and undigested food.

The meal should be high in starch, which breaks down more easily than protein and fats. The starch should be in the form of complex carbohydrates breads, cold cereal, pasta, fruits and vegetables. They are digested at a rate that provides consistent energy to the body and are emptied from the stomach in two to three hours.

High-sugar foods lead to a rapid rise in blood sugar, followed by a decline in blood sugar and less energy. In addition, concentrated sweets can draw fluid into the gastrointestinal tract and contribute to dehydration, cramping, nausea and diarrhea. This may lead to premature exhaustion of glycogen stores in endurance events.

Pregame meals should be low in fat. Fat takes longer to digest, as does fiber- and lactose-containing meals. Take in adequate fluids during this pre-game time. Carefully consider caffeine consumption cola, coffee, tea , as it may lead to dehydration by increasing urine production. It is important to eat familiar foods before an event, so it is known that they can be tolerated before exercise.

Smaller meals should be consumed if less time remains before an event. If a competition is less than two hours away, athletes may benefit from consuming a liquid pre-game meal to avoid gastrointestinal distress.

A liquid meal will move out of the stomach by the time a meet or match begins. Remember to include water with this meal. Regardless of age, gender or sport, the post-game competition meal recommendations are the same.

Following a training session or competition, a small meal eaten within thirty minutes is very beneficial. The meal should be mixed, meaning it contains carbohydrate, protein, and fat. Protein synthesis is greatest during the window of time immediately following a workout and carbohydrates will help replete diminished glycogen stores.

However, consume food within the 30 minute window may be difficult for athletes—they often experience nausea or lack of hunger. Options to address this difficulty include:. Athletes should be wary of ergogenic aids, which claim to enhance athletic performance.

Many of these claims are unsubstantiated, and some aids may be dangerous or hinder performance. It is crucial to maintain nutritious eating not only for athletic events, but all the time. A pre-game meal or special diet for several days prior to competition cannot make up for inadequate nutrition in previous months or years.

Lifelong nutrition habits must be emphasized. Combining good eating practices with a good training and conditioning program will allow any athlete to maximize their performance. American Dietetic Association.

Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance.

Journal of the American Dietetic Association, 3 , Grana, W. Advances in Sports Medicine and Fitness Vol 2. Chicago, IL: Year Book Medical Publishers. Mahan, L. Louis, MO: Saunders. Ormsbee, M. Pre-Exercise Nutrition: The Role of Macronutrients, Modified Starches and Supplements on Metabolism and Endurance Performance.

Nutrients, 6 5 , Phillips, S. Dietary Protein for Athletes: From Requirements to Optimum Adaptation. PerformanceNutrition FueltoFight OPSS USU. Are you getting the right nutrients from your diet?

Check out this overview of the six essential nutrients to optimize your performance and fitness from Human Performance Resources by CHAMP at the Uniformed Services University of Health Sciences. PerformanceNutrition FueltoFight USU HPRC.

Don't let your cold dishes sit out on a counter for more than 2 hours. Keep it chilled at 40 degrees or less. One of the pillars of a healthy lifestyle is nutrition and diet. The food you eat is arguably the most important part toward healthy living, also it shapes how you feel and perform.

The 60th Medical Group Nutritional Medicine outpatient nutrition clinic and Health Promotion Services have partnered together for multiple events across base highlighting March as National Nutrition Month. Research has shown that dietary changes may help relieve symptoms that might complicate recovery from a traumatic brain injury TBI , such as chronic pain, anxiety, depression, and sleep problems.

Have you ever heard that carrots are good for your eyes, or that they can help you see in the dark? A shortage of vitamin A can cause a host of health problems, including blindness.

While millions watch NFL players battle it out in the Super Bowl, the real MVPs on Sunday will be chicken wings—more than 1 billion will be consumed before, during and after the game! Working with a professional dietitian or nutritionist can help people reach and maintain their weight management goals safely and with positive, long-term results.

The appearance of hyperlinks does not constitute endorsement by the Department of Defense of non-U. Government sites or the information, products, or services contained therein.

Although the Defense Health Agency may or may not use these sites as additional distribution channels for Department of Defense information, it does not exercise editorial control over all of the information that you may find at these locations. Such links are provided consistent with the stated purpose of this website.

Give Feedback Close. Protein can also be used by the body for energy, but only after carbohydrate stores have been used up.

It can be found in lean meats like chicken and turkey, eggs, and Greek yogurt. Fat : This is an important source of energy used to fuel longer exercise and endurance activities, such as hiking, cycling, and long-distance running.

This can be found in avocados, salmon, nuts and nut butters, and olive oils. Water and fluids : Water is the most important, yet overlooked, nutrient for athletes. Water and fluids are essential to keep the body hydrated and at the right temperature.

Your body can lose several liters of sweat in an hour of vigorous exercise. The food you eat before you exercise greatly affects the quality of your athletic performance. These tips will help you plan your pre-exercise meals to prevent low blood sugar, to keep you from feeling hungry, and to fuel your muscles for training and competition.

Eat a larger meal if you have hours before you begin your exercise. Meals that are high in complex carbohydrates foods rich in carbohydrates for long-lasting energy power are best because they fuel your muscles.

Avoid high-bulk high-fiber foods such as broccoli, baked beans, or bran cereal right before exercise. These foods may cause stomach pains during exercise due to their passing more slowly through your digestive system.