Nutrition for Athletes
Kiya Becket, MBA,RD
Whether you are a competitive athlete or enjoy working
out it is important to fuel your body appropriately. The human body is an
amazing machine that requires fuel. The right balance of CARBOHYDRATES, FAT,
and PROTEIN are the fuels we need to operate. When fueled properly your body
will reward you by allowing you to push yourself harder, recover faster, and
delay the onset of fatigue.
It is important to refuel your body 30- 45 minutes after you have finished
your workout with a 3 to 1 or 4 to 1 ratio of carbohydrates to protein.
(Approximately .5-.7g/lb of Carbohydrates) This will help to repair,
nourish, and build muscles as well as replenish your glycogen stores. It's
also important to replace any lost fluids and electrolytes lost from sweat.
Some simple post work out snacks include:
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Bagel with Peanut butter |
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Bowl of Cereal with low fat milk |
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String cheese and Crackers |
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Banana and low fat milk |
By refueling your body adequately you can ward off fatigue that can result
from inadequate nutrition.
Questions or comments?
Please contact Kiya Becket,MBA,RD
kiyaaa@hotmail.com
References: Clark N. Sports Nutrition Guidebook. 4th ed. Chestnut Hill, MA: Human Kinetics; 2008 Position of the American Dietetic Association,Dietitians of Canada, and the American College ofSports Medicine: Nutrition and Athletic PerformanceJ Am Diet Assoc. 2009;109:509-52>