Performance Nutrition: Key recommendations

Here is a summary of the Fit Stop's basic recommendations for eating healthy while training to maximize fitness performance:

1. Try to eat 5-6 smaller meals a day to give your body a steady supply of energy (calories) and nutrients and to keep your blood sugar at a consistent level.


2. Eat nutrient dense, fiber rich, complex carbohydrates such as brown rice, whole-grain pasta, potatoes, whole-grain breads, low sugar high fiber cereals, and beans. Carbohydrates provide the energy needed to maximize the intensity in your training which is the most important factor for increasing strength, power and endurance.


3. Eat high quality, low-fat poroteins, such as egg whites, chicken, turkey, tuna, lean red meat, low-fat dairy products, and if necessary low-fat protein supplements.


4. If, because of high volume training or limited time, you have difficulty eating the recommended amounts of food every day, try to consume a high protein, low-fat powder drink as a snack or as part of a meal. Be careful though, if you are trying to get rid of some excess body fat, the powder drinks can cause calories to add up quickly.


5. For healthy snacks choose fruits, dried fruits and nuts along with sports nutrition bars that are low in fat and high in carbohydrates and protein. Try to avoid these foods directly before working out as this may cause a spike in insulin and comensurate drop in blood sugar during exercise. Choosing low glycemic foods to ingest at least 30-60 minutes prior to exercise can prevent low blood sugar and increase fat oxydation.


6. Consume energy drinks before and after weight training but just water during weight training. When training for endurance exercise that lasts over an hour you should consume carbohydrates during your activity (approx. 30-60 gms/hour) and a mixture of carbohyrates (2/3) and Protein (1/3) immediately following your long workout in order to maximize replenishment of your stored carbohydrates (e.g., glycogen) in the muscle. Go to Fuel Tools for more info and to determine you fueling needs.


7. Be sure to consume enough fuel to balance your energy expenditure. Try not to limit your fuel intake by more than 5oo calories below your actual expenditure. Learn your energy balance by participating in a Cardio-Metabolic Exercise Profile.

CAUTION: These statements have not been reviewed by the Food and Drug Administration. This information product is not intended to diagnose, treat, cure or prevent any disease. Consul with your physician or registered dietician before starting any weight-loss, fitness and diet program.