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Nutritional Guidelines for Athletes: Carbs, Protein, Fat, and Alcohol

Discover how carbs, protein, fat, and alcohol affect athletic performance. Learn about ideal sources, timing, and quantities to optimize your regimen and foster muscle growth, energy levels, and recovery.

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Nutritional Guidelines for Athletes: Carbs, Protein, Fat, and Alcohol

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  1. HOW TO TALK TO ATHLETES ABOUT CARBS • Carbs have the same calories as protein. • Without carbs your body has to use protein for energy so it is more difficult to build muscle. • Carbs help with energy levels, especially for athletes. • Eating carbs does not make you gain weight. • Having carbs before a workout helps with performance. • Good carb sources- whole grain bread and cereals, fruit, brown rice, pasta, quinoa, and starchy vegetables.

  2. HOW TO TALK TO ATHLETES ABOUT PROTEIN • If you are eating protein at all meals and snacks you are likely getting enough without a supplement. • Too much protein can be hard on your body, if you use a supplement, once a day is plenty. • Having protein after a workout can help with recovery including building and repairing muscle. • Good protein sources: meat, yogurt, eggs, cottage cheese, milk, cheese, and protein supplements.

  3. HOW TO TALK TO ATHLETES ABOUT FAT • Eating healthy fats is important for both health and athletic performance. • Fats like avocado, nuts, and seeds help you feel full longer. • Fats give you sustained energy for longer duration workouts. • Avoid fats in the 1-2 hours before practice/training so your muscles do not have to compete with digestion for blood flow. • Healthy fats- nuts, seeds, avocado, olive oil, canola oil, and eggs.

  4. HOW TO TALK TO ATHLETES ABOUT ALCOHOL • Alcohol will reduce hand eye coordination • Alcohol slows down the breakdown of glucose, leading to performance lows. • Alcohol provide empty calories that can increase non lean mass • Alcohol can impede muscle repair and building

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