1. Stock Up on Low Fat Carbohydrates
Carbohydrates get a bad rap sometimes, but they provide the quick fuel that you need to keep moving and perform at your best. Carbohydrates should comprise about 50 to 60 percent of your total calorie intake. An easy way to check this out is to simply look at your plate. About two-thirds of it should be food high in carbohydrate (pasta, rice, potato, vegetables), with the remaining third being lean protein.
Focus on complex carbohydrates. Choose whole grain cereals (oat, bran, whole wheat cereals) that are low in sugar (less than 10g, unless it contains fruit). Any type of pasta is great, but try out some of the new whole-wheat varieties. They taste good and are higher in fiber than traditional pasta. Whole fruit provides not only essential vitamins, but also fiber. Beware of fruit drinks--it is easy to over-consume calories in liquid form. Include low fat milk and milk products (one percent fat or less). Milk is a simple carbohydrate (lactose) but it also provides some protein, bone-building calcium and vitamin D.
2. Just Enough Protein
Protein is an important part of the athlete's diet to ensure that hard working muscles are repaired. Too much protein, on the other hand, does not have any benefit, and in fact can be taxing on the body, particularly the kidneys. Excess protein can lead to dehydration as well, increasing the need to urinate.
Choose lean protein sources such as fish, skinless poultry, lean cuts of beef and pork, egg whites, beans, nuts, low fat yogurt and milk.
3. Do More Than Quench Your Thirst
Hydration is key to athletic performance. Without proper hydration, you may cramp, simply not perform to your fullest potential, and even have serious cardiac dysfunction. Drink 15 to 20 oz. 3 hours before a game or race, then eight to 10 oz. every 15 minutes during the activity. Plain water is best, but fluid can include all liquids such as tea, coffee and sports drinks. Caffeine in excess is not a good idea as it promotes more urination. A simple rule to gauge your fluid needs is to inspect your urine output: large amounts of pale yellow urine indicates you are properly hydrated. You can also weigh yourself before and after your workouts. Replace every pound loss with 16 oz. of water.
4. Recover Without Weight Gain
A big mistake many athletes make is eating too much after a workout. Staying lean enhances performance so be sure you are eating for recovery and not weight gain. Within an hour, eat a snack that is high in carbohydrate and contains a bit of protein, in addition to your fluid. Simple ideas: fruit yogurt, a bowl of cereal with milk, a banana with one tablespoon peanut butter, handful of almonds with a sports drink, or 10 to 16 oz. low fat chocolate milk.
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