5 Things to Know About Sports Nutrition

By Jackie Maurer

1. Hydrate! Heard of the 8 glasses of fluid a day? Active people need more than 8 glasses of fluid. Fatigue sets in quickly during exercise when you are only marginally dehydrated, so drink up.
   
   • Tip: drink about 1 cup of fluid every 15-20 minutes of exercise.
   • Exercise fluids: water, carbohydrate-electrolyte sports drinks
   • Everyday fluids: water, low-fat or fat free milk, fruits and vegetables
   
   
2. Don't skimp on the carbohydrates! Carbohydrates include more than just white bread. They help fuel every type of activity, from weight lifting to cycling.
   
   • Carbs to choose: whole grain breads, cereals, pastas; fruits, vegetables, beans, and low-fat or fat-free dairy
   • Carbs to limit: regular soda, processed snack foods, candy, fruit drinks, potato chips, fries
   
   
3. Protein for muscles! Don't waste protein and let your body use it as an alternative fuel (energy) source and don't be fooled into thinking more protein equals greater muscle mass. Consume good protein sources at all main meals, but make carbohydrates the base on your diet to ensure the protein you eat is being reserved for muscle repair, maintenance and growth.
   
   • Top Sources: skinless chicken, fish, beans, low-fat or fat- free dairy. Beef is ok - just keep it lean!
   
   
4. Timing is everything! When you eat and drink, is almost as important as what you eat and drink. Don't skip meals. Spread food intake out so you are eating about every 3 to 4 hours (try 5 - 6 mini-meals a day).


5. Think before you supplement! No supplement will make up for poor training or a bad diet. Before you spend money on pills or potions, consider having your diet assessed by a registered dietitian. They can help you determine if a supplement is safe, effective, and may be useful.