Nutrition for Athletes

By Craig Hunt, RDN

Every body needs fuel, and athletes’ bodies need extra fuel to power exercising muscles. To help achieve desired fuel levels, athletes are often encouraged to consume whole grains. Whole grains are primarily carbohydrate, coupled with respectable amounts of fat, fiber, and protein, which help create a more sustainable fuel supply.  Refined grains like white bread, pasta, and white rice are lower in fat and fiber than whole grains, and convert more quickly to fuel, which is typically considered less desirable. When athletes are consuming refined grains, including other whole foods can help create enhanced energy levels. For example, a bowl of noodles or pasta, could be paired with vegetables like broccoli, green beans, celery, or zucchini; and to further enhance sustainability add a protein like chicken, beef, seafood, or legumes, and a fat such as cashews, peanut sauce, or avocado. The combined effect of all these foods helps to sustain energy levels. Also, if a refined grain is more easily tolerated than a whole grain, the athlete would further benefit from that choice. Choosing a fuel mix that works for athletes takes practice long before the big game or match. And even though athletes have different fuel requirements, the one thing every body has in common is that we all need fuel.