PERFORMANCE FUELING GUIDELINES
Although good eating habits cannot substitute for physical training and genetic endowment, proper
daily diet, training and game diet, plus appropriate supplemental choices are crucial for top-notch
performance. Performance eating together with targeted physical training will elevate athletic
achievement to a new level.
Just as top grade fuel is crucial to the performance of a sports car; good nutrition is the cornerstone
to optimal athletic training and performance. Inadequate nutrition leads to sub-optimal results.
THE BASICS
All major nutrients (carbohydrates, protein and fats) play a significant role in the performance
diet for athletes.
Fad diets that propose the elimination of any food group are not reliable athletic choices.
The combination of carbohydrates and proteins together particularly enhance an athlete’s
performance and recovery.
Vitamins and minerals (found in a diet rich in lean and vegetable protein, whole grain
carbohydrates, fruit and vegetables) are essential in regulating an athlete’s energy, growth and
repair processes. One multi-vitamin per day is also recommended.
Water is the most important supplement an athlete can take. Water is a major constituent of
most of the body’s cells, (muscles are 80% water). When an athlete fails to remain hydrated,
energy levels, and muscle strength/size are compromised.
Thirst is not a good indicator of adequate hydration levels. Athletes must plan to drink water
frequently throughout the day.
To maintain hydration levels, athletes need to be aware that salt- and caffeine-containing foods
and drinks encourage dehydration.
Sodas and high fat/high sodium (salt) fast food are not performance enhancing foods.
Most athletes will benefit from eating small amounts frequently, rather than trying to obtain all
their calories in three major meals.
PERFORMANCE NUTRITION FOR TIGER ATHLETES
Lean
Protein
Fruits
Carbohydrates
Vegetables
Water
L. Jackson, Ph.D. The Performance Institute, Inc.©
SOLID ORANGE FOOD CHOICES
Carbohydrates, Fruit and Vegetables
Every meal and snack should contain carbohydrates.
Approximately one half of the food on your plate should consist of carbohydrates.
Two thirds of your plate should consist of carbohydrates and vegetables.
Immediately after training or playing, eat a high carbohydrate snack that is easy to digest. This
will ensure that your energy stores are rapidly replaced.
Drink an energy drink during training/playing to maintain energy levels.
Remember that many fruits and vegetables are good sources of carbohydrate.
Beans and legumes such as black beans and split peas are excellent protein sources while
providing a good source of carbohydrate.
Solid Orange Carbohydrates: choices for everyday diet. These foods supply the body with a longlasting, consistent source of energy.
Whole WheatPasta
Rice
Bread
Pita
Tortillas
English muffins
Bagels
Unsweetened cereals
Vegetables
Cucumbers
Broccoli
Spinach / collard greens
Mushrooms
Romaine lettuce
Tomatoes
Beans/Peas
Starchy Vegetables
Dried beans and peas
Squash and zucchini
Black beans
Eggplant
Kidney beans
Corn
Garbanzo beans (chickpeas)
Carrots
Lentils
Green beans and peas
Potatoes with skin
Fruit
Apples
Bananas
Grapes
Nectarines / peaches
Oranges / grapefruit
Peaches
Plums
Special Carbohydrates
Typically, high glycemic carbohydrates (i.e. those that are absorbed into the blood very rapidly)
should be avoided. This is because they do not provide lasting energy.
They should especially be avoided right before activity / training / match since they may cause
a rapid depletion in blood sugar levels due to the response of insulin.
However, in situations where it is essential to quickly increase blood sugar levels for the
purpose of re-stocking muscle energy stores, these carbohydrate sources can be particularly
useful.
As soon after training / playing as possible, and certainly within 30 minutes,
consumption of these foods may help recovery by restoring used energy levels.
L. Jackson, Ph.D. The Performance Institute, Inc.©
Carbohydrates to replace used
energy stores within 30 minutes
of activity
Animal crackers
Dried fruits
French bread
Plain bagel
Pretzels
Energy bars
Apple sauce (sweetened)
Fruit in syrup
Cereal bars
Cereal
Mashed potatoes
White rice
Orange juice
Juices
Recovery shakes and drinks
Infrequent Carbohydrates, Fruits and Vegetables
The following foods, although part of the carbohydrate, fruit and vegetable families, are not the
best habitual choices for sport performance.
Athletes concerned about body composition (i.e. wanting to reduce fat, or prevent fat gain),
and lowering or maintaining body weight, need to eliminate these foods from their diet, or at
least eat them very infrequently.
Most of these “carbohydrate” choices are loaded with fat, which is essential in the diet, but can
be obtained more healthfully from cooking in vegetable oils (canola and olive oil), nuts, and
dairy and meat products!
Breads etc.
Biscuits
Cinnamon rolls
Coffee cake
Croissants
Danish pastries
Doughnuts
Pies
Vegetables
Fruits
“Corn” chips
Onion rings
Fried potatoes (French fries)
Vegetables canned in brine (salt)
Vegetables cooked in butter
Vegetables in hollandaise or
other creamy sauce
Coconut (in large quantities)
Fruit fritters
Fruit canned in syrup
“Fruit” juices (check label for
sugar content)
L. Jackson, Ph.D. The Performance Institute, Inc.©
Lean Proteins
Proteins are essential for building and repair of the body’s cells.
Athletes have higher protein needs than the general public because of the constant repair and
building of tissues.
Athlete protein requirements are approximately 1 gram of protein per pound of body weight.
This is more than double the regular requirement, and is at the upper limit of the range cited by
various sports studies.
Because of the volume of food (calories) an athlete needs to consume to meet energy levels,
most athletes can usually meet their protein needs through food choices – if they eat a
balanced diet.
The vegetarian athlete needs to pay special attention to protein choices to ensure a balanced
intake of all amino acids (the building blocks of protein).
Although this section deals with common lean protein choices, it should be remembered that
protein is actually found in many other foods (breads for example) – just in smaller quantities.
Protein intake should be spread throughout the day.
Solid Orange Proteins: choices for everyday diet. These are lower fat high quality protein choices.
Meat
choose baked, roasted,
grilled, broiled, poached
Chicken (white best)
Turkey (white best)
Lean roast beef
85% lean meats
Trimmed pork chops
Fish
Lean baked ham
Canned tuna - in water
Dairy
choose 1-2% fat, lowfat or
non-fat
Milk
Dried milk
Yogurt
Cheese
Egg whites
Egg substitute
Vegetarian
Dried beans and peas
Lentils
Black beans
Kidney beans
Chick peas
Peanut butter (red. fat)
Infrequent Protein Choices
Athletes concerned about body composition (i.e. wanting to reduce fat, or prevent fat gain),
and lowering body weight, need to eat these foods infrequently.
Meat
Dark chicken or turkey
Poultry with skin
Breaded meats
Hot dogs
Bacon
Sausage
Any fried meat/fish
Processed meats
Dairy
Whole milk
Whole eggs
Regular yogurt
Regular cheese
Butter
L. Jackson, Ph.D. The Performance Institute, Inc.©
Hydration
All athletes, especially those training/playing during the summer months need to pay special
attention to remaining hydrated. Dehydration negatively affects athletic performance, but worse,
during hot and humid conditions, it can be life threatening.
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Athletes need to drink water consistently throughout the day.
Lost weight from a competition or practice should be replaced with water and sports drinks.
Athletes should take the time during breaks in play to sip on water or a sports drink.
The color of an athlete’s urine is indicative of their hydration level – it should be colorless.
If an athlete becomes thirsty, they are already dehydrated to the level that cannot be
overcome during that particular practice / match.
L. Jackson, Ph.D. The Performance Institute, Inc.©