Sports Nutrition Basics

Eating foods rich in Omega 3's (DHA or fish oil), such as tunafish or salmon, twice a week, is good  because they heart-healthy and may protect the brain against concussion, says sports nutritionist Nancy Clark.

 

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Complex carbohydrates such as whole grains, pastas, oatmeal, are the foundation of any athlete's diet, says sports nutritionist Nancy Clark, because they are the fuel for exercise.

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Fruits and vegetables are "nature's vitamin pills," says sports nutritionist Nancy Clark, and should be an important part of every meal an athlete eats.  Because they contain micronutrients that reduce inflammation, eating fruits and vegetables also helps in recovery from injury.

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Taking nutritional supplements such as creatine, says sports nutritionist Nancy Clark, puts young athletes at a disadvantage because if they start taking them early they will never know what their bodies can do without them.  She recommends to young athletes that they focus on building skills, and says that the keys to athletic success are good genetics, training and a healthy sports diet.

 

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An athlete's nutritional needs can usually be met by eating a well-balanced diet, eliminating the need for supplements, says sports nutritionist Nancy Clark.

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All athletes are endurance athletes, says sports nutritionist Nancy Clark, regardless of the sport they play, because of the intensity of training being an elite athlete in any sport requires. Athletes should think of food as fuel, fueling up before sports and refueling after, and, most of all, Clark says, they need to make time to eat just as they make time for practice.

Sports nutritionist Nancy Clark says injured athletes need to eat intuitively and listen to their body in monitoring their food intake, eat protein-rich foods important for healing, and avoid overeating, but, at the same time, she says, it is not a time to restrict calories the body needs to recover from a sports injury.

 

Athletes should space meals out on a timeline approximately every four hours, starting with a bigger breakfast, and avoid an eating "crescendo" in which they consume most of their calories at dinner, says sports nutritionist Nancy Clark.

When an athlete is traveling, they need to plan ahead to meet their nutritional needs, says sports nutritionist Nancy Clark, MS, RD, CSSD. She recommends bringing cereal, granola bars, trail mix and even peanut butter sandwiches to avoid the hunger that can lead to poor nutritional choices on the road.