Just like a car needs fuel, the body needs food to keep it running. A balanced diet of carbohydrate, fat, and protein provides the body with the energy it needs for optimal performance. Adequate fluid intake is another key to successful performance.
Carbohydrate
• Recommended intake of 1.8-4.5 gm/lb of body weight
• Maintains blood glucose levels
• Replaces muscle glycogen
Fat
• Recommended intake of 20-30% of total energy intake
• Intake of less than 20% does not benefit performance
• High-fat diets not recommended
Protein
• Recommended intake of ~ 0.7- 0.9 gm/lb body weight
• Builds and repairs muscle tissue
• Helps boost immune system
• Helps to maintain lean body mass when losing weight
The Power of Water
• Transports glucose and oxygen to muscles
• Helps to prevent dehydration
• Regulates body temperature
• Aids in digestion of foods
Fluid Recommendations for Competition:
When to drink / Amount
2 hours before / 2 cups
10-20 minutes / before 1 cup
Every 10-15 min. during exercise / 1 cup
After / Drink 20 oz for every pound of weight lost to
optimally rehydrate.
Carbohydrate
• Recommended intake of 1.8-4.5 gm/lb of body weight
• Maintains blood glucose levels
• Replaces muscle glycogen
Fat
• Recommended intake of 20-30% of total energy intake
• Intake of less than 20% does not benefit performance
• High-fat diets not recommended
Protein
• Recommended intake of ~ 0.7- 0.9 gm/lb body weight
• Builds and repairs muscle tissue
• Helps boost immune system
• Helps to maintain lean body mass when losing weight
The Power of Water
• Transports glucose and oxygen to muscles
• Helps to prevent dehydration
• Regulates body temperature
• Aids in digestion of foods
Fluid Recommendations for Competition:
When to drink / Amount
2 hours before / 2 cups
10-20 minutes / before 1 cup
Every 10-15 min. during exercise / 1 cup
After / Drink 20 oz for every pound of weight lost to
optimally rehydrate.
Excellent source of fluids:
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