Looking For A Sports Nutrition Diet That
Will Give You A Competitive Edge?
Suzette Kroll, RD
people make the mistake of improperly fueling (or not fueling) before
and after exercise. Just like a seedling needs proper nutrition to
grow, a successful exercise regimen requires proper sports nutrition at
proper times for optimal results.
rich foods provide the primary fuel needed during physical activity.
Carbs come from fruits, vegetables, whole grains and whole grain
products like whole wheat bread and pasta, brown rice and oatmeal, and
even some dairy products like milk and yogurt.
carbs are often considered "taboo" as a result of popular high protein,
low carb diets. However, carbohydrates are an athlete's friend, and
should be consumed regularly and adequately as part of a
It's best to fuel
your body with a carbohydrate rich meal 1-4 hours prior to exercising.
The exact amount that you need will depend on the type and duration of
your exercise/training session and how close to it you plan to eat.
- 6oz vegetable juice
- 1/4 cup dried fruit
- 1/2 cup applesauce
- 1 banana
- 1 cup fruit yogurt
- 1 slice whole grain toast with 1 Tablespoon natural fruit
- 1/2-1 whole bagel
- 1 oz whole grain crackers and 1/2 - 1 cup 100% fruit juice
- 1 cup oatmeal with 2 Tbsp. raisins
Note: The portions would increase proportionally with the
intensity and/or duration of exercise. A pre-exercise meal before a
marathon would be more than before a 30 minute jog.
professional help in calculating your specific nutritional needs,
Suzette Kroll, Your Personal Nutrition Guide
Immediately after exercise,
it's best to eat a snack or meal that consists of both carbohydrate and
protein. The first 1/2 hour after exercising is the most critical time to refuel
as your body is rebuilding muscle that was torn down during exercise
and replenishing carbohydrate stores that were depleted.
or tuna sandwich on whole wheat bread
smoothie made with protein powder
- Vegetable omelet
served with whole wheat toast
- Lowfat cottage cheese
- Chicken and brown rice
burger on whole wheat bun
Providing the right sports nutrition at the right
time can make or break your performance and energy. Whether you're a
recreational exerciser or a trained athlete, eating the right food and
properly timing it can help you go longer, stronger, and realize your
potential! Nutritionist Suzette Kroll, RD, is a registered dietitian, certified intrinsic coach and
specialist in nutritional counseling. She is a senior staff member of
the world renowned Canyon Ranch Health Resort in Tucson, Arizona. She
is also the creator of Your
Personal Nutrition Guide.
specializes in weight loss and sports nutrition
as well as nutrition relating to heart disease, diabetes,
vegetarianism, and teen eating.