PERFORMANCE EATING: WHAT EVERY ATHLETE NEEDS TO KNOW
by Leslie Bone MPH,RD- UPMC Center for Sports Medicine

PERFORMANCE DETRACTING BEHAVIORS:

  1. Skip meals
  2. Not drink enough before, during and after practices/events
  3. Wait too long to refuel after exercise
  4. Not always get enough calories
  5. Not getting enough sleep
  6. Abusing the body: fad diets, undereating/overeating, alcohol, drugs
1. Drink enough 2. Add salt if necessary 3. Emphasize carbohydrates on the plate 4. Eat enough protein for muscle growth and a healthy immune system 5. Fat is an essential fuel for exercise 6. Timing is everything
Protein sources (g)
2 TBSP peanut butter- 14
8 oz yogurt- 10
12 oz low-fat chocolate milk- 12
1/4 cup nuts- 10 grams
2 hard cooked eggs- 14 grams
Carbohydrate sources (g)
1/2 of a bagel- 25 grams
8 oz yogurt- 40 grams carbohydrate
12 oz low-fat chocolate milk- 30 grams
1 cup cereal- 30 grams
2 slices of toast- 30 grams

7. Know how much you eat

8. Body changes do NOT happen overnight 9. Be realistic about your body 10. SUPPLEMENTS