Sports Nutrition


Did you know the foods you eat can support your athletic performance? *

Fueling before competition

  • Carbohydrates are stored as Glycogen in your muscle and liver. During periods of energy expenditure (i.e. riding your bike for Cancer Research), your body uses the glycogen to fuel muscle contraction. Therefore, the timing and quality of carbohydrates before a competition is very important.
  • United States Olympic Committee recommendations

The Four R’s of Recovery

After exercising, consider the four R’s to help your body tissues repair

  • Replenish muscle glycogen with carbohydrates.
  • Repair and regenerate skeletal muscle with high quality protein sources
  • Reinforce muscle cells, immune function, and central nervous system function with colorful and anti-oxidant rich foods (e.g. fruits, veggies, whole grains, fish, nuts, olive oil).
  • Rehydrate with fluid and electrolytes

For specific pairing suggestions view USOC Recovery Nutrition

Hydration Goals

  • Staying hydrated can help your body regulate temperature and cool efficiently when exercising. Hydration status is affected by intensity and duration of training, as well as environmental conditions like heat and altitude.
  • Suggestions to improve water intake
    • Drink a glass of water first thing in the morning
    • Carry a water bottle with you during the day
    • Brew a cup of herbal tea in the evening
  • What about sports drinks?
    • Generally, water is best consumed throughout the day. Sports drinks can be useful if training is longer than 60-90 minutes to replenish electrolytes lost in sweat.

* Information not suited for individual recommendations

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