All the energy we need for life as well as for exercise comes from the food we eat and the fluids we drink. These nutrients are commonly broken into three classes:
Each category of food is important for health and we should eat from each group, but the ratios of food we consume is often the topic of debate.
Eating for Exercise
- Energy for Exercise - Fat or Carbs
Whether your body uses fat or carbohydrate as the main source of fuel depends upon your exercise intensity and duration. - Carbohydrates - An Athlete's Main Fuel Source
Carbohydrate is arguably the most important source of energy for athletes because it provides the energy that fuels muscle contractions. - Protein Needs for Athletes
Athletes need protein primarily to repair and rebuild muscle that is broken down during exercise and to help optimizes carbohydrate storage in the form of glycogen. - Are High Protein Diets Right for Athletes?
Learn how much protein athletes really need for strength and endurance exercise and why carbs aren't all bad. - Nutrition and Athletic Performance
The position statement from the Dietitians of Canada, the American Dietetic Association, and the American College of Sports Medicine.
- Carbohydrates - An Athlete's Main Fuel Source
Learn how carbohydrate provides the energy that fuels muscle contractions. - How Fat Provides Energy for Exercise
While less accessible for quick, intense exercise, fat provides the main fuel source for endurance sports. - Water vs. Sports Drinks for Exercise
The longer and more intensely you exercise, the more important it is to drink the right kind of fluids. - High Protein Diets Cause Dehydration, Even in Trained Athletes
Research showed that high protein diets silently caused dehydration in endurance athletes.
Eating for Strength
- Eating for Strength Training and Muscle Building
Do power athletes really need special diets to build muscle and if so, how much more? - Carbohydrates - An Athlete's Main Fuel Source
Carbohydrate is the most important source of energy for all athletes, including those who need strength and power. - Protein Needs for Athletes
Power athletes need slightly more protein than other athletes primarily to repair and rebuild muscle, but how much more they need is often overstated.
Eating for Competition
- The Pre-Exercise Meal: Eating Before Competing
Tips for finding a food plan that works for you before athletic events or training. - The Post-Exercise Meal: Eating for Recovery
While pre-exercise meals can ensure that adequate glycogen stores are available for optimal performance, the post-exercise meal is critical to recovery and improves your ability to train consistently.
Hydration and Sports Performance
- Water vs. Sports Drinks for Athletes
The longer and more intensely you exercise, the more important it is to drink the right kind of fluids. - Water Intoxication (Hyponatremia)
Once a rare occurrence at sporting events, hyponatremia it is becoming more prevalent as participation increases and more novice exercisers are entering endurance events.
Special Topics in Sports Nutrition
- Eating Disorders in Athletes
Athletes are often at higher risk of developing eating disorder such as: - Nutrition Tips for Vegetarian Athletes
Vegetarians must take extra care to avoid deficiencies of iron, zinc, and B12, which can hurt exercise and strength training performance. - Nutrition for Winter Athletes
Recommendations and tips for eating for winter sports and cold weather exercise. - Sodium (Salt) Needs for Athletes
To avoid the risk of low blood sodium concentration (hyponatremia), it is more important for athletes to get adequate sodium before, during and after exercise. - Athletes and Iron Deficiency
Iron is essential for athletic performance, yet studies have routinely found that athletes, especially female athletes, are often iron-deficient, or anemic. - B-Vitamins and Athletic Performance
Vitamins are essential for the body to function properly, but there may be a link between the B-vitamins (thiamine, riboflavin, vitamin B-6, B-12 and folate) and performance in high-level athletes.
Sports Supplements and Athletic Performance
-
Sports Supplements and Athletic Performance
Athletes often look for alternative nutrition to perform at their best. But what are they and how to do work? - Sports Supplements – Protein
Protein is a necessary nutrient that everyone needs to function properly. Both athletes and sedentary individuals need to get adequate protein. - Sports Supplements – Glucosamine
Glucosamine has been used to treat osteoarthritis and helps stimulates cartilage. But does it help athletic performance? - Sports Supplements – Ribose
There is clear evidence that shows an athletic performance benefit of ribose supplements. - Sports Supplements – Ephedrine
Research hasn’t found any improvement in strength, endurance, reaction time, anaerobic capacity, or recovery time with ephedrine supplements. - Sports Supplements – Caffeine
Caffeine has been used by endurance athletes for years as a way to stay alert and improve endurance. -
Sports Supplements – Creatine and Athletic Performance
For some athletes, creatine supplementation improves repeated bouts of high-intensity exercise, such as sprinting, weight lifting or power sports. - How to Spot False Health Claims and Junk Science
It's difficult to wade through the research regarding health or performance benefits of many nutritional supplements. These tips will help you make an informed decision about what actually works.
