Sports Nutrition 101 - ABC's of Nutrition
5/23/2008 12:00:00 AM
May 23, 2008
A - Adequacy
Make sure you consume an adequate amount of nutrients for your shape, size and activity level. Adequate nutrient intake insures energy for training and recovery.
B - Balance
It is important to get some of each nutrient (carbohydrate, protein, & fat) in all meals and snacks.
C - Calorie Control
Everyone needs a different amount of calories based on height, weight, gender, activity level, etc. As an athlete - the goal is to ensure you consume enough calories to maintain training levels. Your sports dietitian can help you figure out appropriate meals for you.
D - Density
Choose foods that are nutrient dense meaning that the food contains a variety of vitamins, minerals and fiber. For example - Choose oatmeal over a pop tart.
M - Moderation
Use moderation when choosing portion sizes and eating fast food. Good nutrition does not mean you cannot eat a cheeseburger - it means you should not eat one EVERY night... maybe once a week.
V - Variety It's the spice of life! Eating a variety of foods will ensure that you get adequate amounts of vitamins and minerals in your diet. Plus - eating different foods makes it easier to stay on track with your eating plan and less likely to get WAY off the nutrition track!
"The 80/20 Rule"
Everyone needs some excitement in their eating. After all - we all go out to eat... face it, eating is social! The 80/20 Rule helps us all stay on track with healthy eating - 80% of an athlete's diet should follow the ABC's of nutrition... fueling the body with quality/wholesome food for training, competition and everyday living.
The other 20% is designed to "eat for pleasure". The 20% part of the rule allows for ice cream after dinner, a Saturday night of Mexican food, pizza with your friends, breakfast at IHOP, etc. Just remember... moderation is key! Too much of a good thing can be a bad thing!
Athlete's Nutrition Goal
Eat to fuel your body... you put junk in your body on a normal basis - it is likely you will not perform at your optimal level. You might be good - but solid nutrition might make you better!
