V5.4
4.2015
SAINT FRANCIS
SPORTS MEDICINE
Making athletes of all ages BETTER, STRONGER, FASTER since 1995.
Eating A Balanced Diet Provides The Proper Fuel
At The Right Time
Avoiding “Bad Fats” Is An Effective Dietary Strategy
For Athletes
Choosing Foods That Digest Quickly Is A Winning
Pregame Strategy
Eating A Balanced Diet Provides The Proper Fuel
At The Right Time
Fueling an athlete’s body with the nutrients and energy it needs to perform at
optimal levels is one of the most important aspects of a preparation regimen.
The ability to train and compete at a high level of intensity requires extra
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attention to a balanced, nutritious diet.
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“Many young athletes don’t pay enough attention to
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their diet,” says Lance Eaker, MS, ATC, CKTP, Certified
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Athletic Trainer at Saint Francis Medical Center.
“Eating the right mix of proteins, carbohydrates and
fats – yes, we need fats in our diet – provides the extra
energy athletes need to work hard and stay strong
during competition.”
Lance Eaker, MS,
ATC, CKTP
Knowing what to eat and when to eat comes down to
a combination of scientific research and personal experimentation. Since we
can’t control the personal end of the equation, here are some thoughts on the
scientific part.
Fill Your Body’s Fuel Tank
Most athletes find their bodies perform at optimal levels when they eat a meal
rich in carbohydrates about three hours before exercising. Carbohydrates are
a key energy source because they break down into glucose, which serves as
the body’s primary fuel.
“The body stores some glucose in the muscles as glycogen,” Eaker explains.
“It’s important to consume enough carbohydrates prior to exercise to ensure
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For more information, please visit
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your body has the energy it needs to perform at
peak efficiency.”
In addition to the crucial energy boost that carbohydrates
Avoiding “Bad Fats” Is An Effective
Dietary Strategy For Athletes
provide, having adequate supplies of glycogen helps the
The word “fat” has been a dirty word in the weight-loss
body avoid accessing the protein stored in muscles as
world for years, but nutrition experts are quick to point
an alternative energy source. Robbing the muscles of
out that consuming the right types of fat actually can
this key nutrient is the last thing an athlete needs from a
do a body good.
physiological standpoint.
“Knowing which types of fat to avoid and which types are
Athletes should avoid sugar, in the form of candy or some
OK to consume in moderation is the key to leveraging their
other quickly digested form, prior to exercise. After an initial
benefits,” says Lance Eaker, MS, ATC, CKTP, Certified
spike in blood-sugar levels, the body will release additional
Athletic Trainer at Saint Francis Medical Center. “Athletes
insulin to bring those levels back into balance. The result is
who are able to minimize their consumption of unhealthy
a drop in blood-sugar levels and a sudden feeling of fatigue
fats come out ahead in the long run.”
or low energy.
What About Carbohydrate Loading?
Aim For Unsaturated Fats
“Monounsaturated” and “polyunsaturated” are big words
Endurance athletes are most familiar with the concept
that refer to the preferred types of fat, as opposed to the
of carbohydrate loading prior to long, strenuous
trans fats and saturated fats that fall into the unhealthy
competitions such as triathlons, marathons and century
category. All fats contain nine calories per gram; the
rides. While the concept is simple, execution can be a
difference lies in their molecular structure and the body’s
balancing act between current nutritional needs and
ability to process them.
future energy stockpiles.
“The human body uses fat in the process of absorbing
The general guideline is to consume 8 grams to 10 grams of
fat-soluble vitamins,” Eaker says. “Since strenuous exercise
carbohydrates per kilogram of body weight. So if the athlete
taxes the body’s supply of vitamins and minerals, providing
weighs 150 pounds, or 68 kilograms, that translates to 544
good fats to assist in this process directly benefits an
grams to 680 grams of carbohydrates over the carb-loading
athlete’s performance.”
period.
Foods high in monounsaturated and polyunsaturated fats
“Carbohydrate loading typically occurs over the final few
include plant-based oils such as olive oil, canola oil, peanut
days prior to the event as the athlete tapers their workout
oil and others. Their use in salad dressings and other
load,” Eaker says. “Consuming additional carbs during
cooking applications can contribute to a healthy diet.
exercise provides needed glucose to working muscles,
and after the event to replenish the body’s supply.”
Avocados are high in monounsaturated fat, providing a good
excuse to snack on guacamole. Substituting avocado spread
In addition to playing an obvious role in preventing
for mayo or butter on a sandwich adds flavor while reducing
dehydration, drinking plenty of water helps the body digest
the amount of bad fats.
food and transport nutrients throughout the system.
Natural nut butters made from peanuts, almonds or
For more information about optimal nutrition for
cashews offer protein and fiber in addition to healthy fats. A
athletes, please call the Sports Medicine team at
whole egg contains only 5 grams of fat, with only about 1.5
Saint Francis Medical Center at 573-331-5153.
grams being the saturated variety.
For a main course, consider oily fish such as tuna and
salmon with their boatloads of omega-3 fatty acids. These
good fats are highly preferable to the saturated fats found
in most meats.
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Foods high in trans fats and saturated fats include most
explains. “Even though the athlete may feel a short-term
fried and processed foods. Check ingredient lists on
sense of high energy, it’s sure to be followed by an energy
packaged foods to see if they show the use of partially
crash that negatively impacts performance.”
hydrogenated oils – a key contributor to trans fats.
For more information about optimal nutrition for
“Young athletes may not always eat the healthiest of diets,
athletes, please call the Sports Medicine team at
but limiting the amount of trans fats and saturated fats will
Saint Francis Medical Center at 573-331-5153.
help them perform at high levels,” Eaker says. “Avoiding
fast-food restaurants and packaged snacks is an easy
way to start.”
For more information about optimal nutrition for
athletes, please call the Sports Medicine team at
Saint Francis Medical Center at 573-331-5153.
Choosing Foods That Digest Quickly Is
A Winning Pregame Strategy
Athletes learn at an early age the importance of timing their
precompetition meal to maximize energy without feeling
too full. While it’s never good to feel bloated during
competition, the same holds true for hitting the starting
line in calorie debt.
“It’s crucial have enough calories onboard to compete with a
stable blood-sugar level,” says Lance Eaker, MS, ATC, CKTP,
Certified Athletic Trainer at Saint Francis Medical Center.
“Supplementing a larger meal three to four hours prior to
competition with nutritional snacks prior to competing is a
strategy used by many successful athletes.”
Allowing enough time for digestion is the most important
variable when it comes to pregame meals. That time can
range from an hour to four hours depending on the athlete
and the foods they eat. Meals high in starch are easy
to digest, while proteins typically take longer to get
through the system.
Caffeine may not be a food, but its effect on the body can be
significant. Caffeine stimulates urine production, which can
lead to a full bladder as well as contribute to dehydration.
Water remains the best precompetition drink, while sports
drinks are more appropriate during the recovery phase of
high-intensity exercise.
“It’s also a good idea to avoid sugary foods, since they can
generate unhealthy swings in blood-sugar levels,” Eaker