Nutrition for Athletes - Coca-Cola

athletes’ medical information
• Use low-fat strategies in choosing foods and
while cooking or preparing meals.
• Limit alcohol intake or cut it out altogether – it
is not an essential part of the diet. In addition,
many people lose their good intentions after a
few drinks. It is easy to eat snack foods, fast
foods or other poor food choices when you
become too relaxed.
• Make meals and snacks more “filling” by
including plenty of salads and vegetables and
by taking the higher-fibre option.
• Include low glycaemic index forms of
carbohydrate-rich foods (e.g., oats, legumes,
dense-grainy breads, berries, apples, etc.) to
also help with satiety.
• Choose nutrient-dense foods so that you can
meet nutritional requirements from a lower
energy intake.
Strategies for increasing energy intake to
support growth or increase in muscle mass
• Set a pattern of frequent meals and snacks
during the day rather than simply trying to eat
more at meals.
• Plan ahead to have suitable foods and drinks
available wherever your busy day takes you. It
can take some creativity to find foods that are
portable and easy to consume when you are
“on the run.”
• A food record can identify the times in
a busy day that aren’t being well used for
fuelling up.
• Drinks such as fruit smoothies, liquid meal
supplements and fortified milkshakes and
juices can provide a substantial source of
energy and nutrients that are quick and
compact to consume, and less likely to cause
gastrointestinal discomfort than bulky foods.
• Although it is important to eat fruit and
vegetables and whole grain cereal foods for
their nutrient qualities, overeating these bulky
foods can reduce the energy density of your
diet. It is OK to include options that are more
compact – for example, juices and some
“white” cereals.
• Use opportunities before, during and after
an exercise session to consume energy and
nutrients. Compact forms of carbohydrate and
before and during exercise can add energy to
the day as well as fuel the session.
Sweetened dairy products, liquid meal
supplements and fruit smoothies provide a
compact source of protein and carbohydrate
after the workout.
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