Nutrition and Supplements
2010 NCAA Division II Management Council /
Student-Athlete Advisory Committee Summit
July 18, 2010
Latrice Sales, MS, NCAA Staff
A HIGHER EDUCATION ASSOCIATION
NCAA.org/health-safety
DEDICATED TO
EXCELLENCE
ATHLETICS
Good Nutrition
Promotes Health
Enhances Performance
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•
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NCAA.org/health-safety
Timing of Meals: Pre, Post, and Recovery
Nutrition Through Food
Hydration
Weight Management Practices
Nutrition on the Road
Alcohol and Athletic Performance
2
Nutrition and Performance
It is the position of the American
Dietetic Association, Dietitians of
Canada, and the American College
of Sports Medicine that:
physical activity, athletic
performance, and
recovery from exercise
are enhanced by optimal
nutrition.
NCAA.org/health-safety
3
Timing of Meals
• Adequate food and fluid should be consumed
before, during, and after exercise
– to help maintain blood glucose concentration
during exercise
– to maximize exercise performance, endurance
– to improve recovery time
NCAA.org/health-safety
4
Eating Before Exercise
• Goals:
– should provide sufficient fluid
to maintain hydration,
– be relatively low in fat and fiber
to facilitate gastric emptying
and minimize gastrointestinal
distress,
– be relatively high in CHO to
maintain blood glucose,
– be moderate in protein,
– be composed of familiar foods,
– and be well tolerated by the
athlete.
• Eating before exercise, as
opposed to exercising in the
fasting state, has been shown
to improve performance
Eating During Exercise
• Goals:
– Replace fluid losses
– Provide carbohydrates
• Especially important for:
– endurance events lasting
longer than 1 hour
– when an athlete has not
consumed adequate food
or fluid before exercise
– an athlete exercising in an
extreme environment
• e.g. heat, cold, or high
altitude
Eating for Recovery
• Goals:
– Restore fluid and electrolytes
lost in sweat
• CHO – electrolyte sports drink
– Restore muscle glycogen
(fuel) used
• CHO
– Provide protein to aid in
repair of damaged muscle
tissue
– Endure rapid recovery
• Important to consume a
recovery snack within 15 30 min for optimal muscle
glycogen uptake
• Consume a full meal within
2 hours post exercise
Hydration
• The goal is to prevent
dehydration from occurring
during exercise
• Dehydration (water deficit in
excess of 2% - 3% body
mass) decreases exercise
performance
• Effects of dehydration
Early fatigue
Cardiovascular stress
↑ risk of heat illness
↓ performance
Impaired mental/cognitive
performance
– Muscle cramps
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Hydration
• For short duration (<60 minutes), low to moderate intensity activity,
water is a good choice to drink before, during, and after exercise
• Sport drinks (6-8% CHO) are good options for moderate to high intensity
activity > 60 minutes
• Drink adequate fluids after exercise to replace sweat losses during
exercise
– Approx. 16 to 24 oz fluid for every pound of body weight lost
• Consume rehydration beverages and salty foods at meals/snacks to help
replace fluid and electrolyte losses
– Replace fluid and sodium losses with watery foods that contain salt (soup,
vegetable juice)
– Replace fluid and potassium losses by consuming fruits and vegetables
NCAA.org/health-safety
9
Nutrition on the Road
• Avoid skipping or
irregular meals
• Recovery is still
important on the road
• Encourage water at
meals
• Spend money only on
foods that support peak
performance
• Prepare a travel pack
with healthy snacks
• Call ahead
10
Nutrition on the Road
• Continental breakfasts are a great deal, but can be high in sugar
and saturated fat.
• Look for buffets that have:
•
•
•
•
Hardboiled eggs
Peanut butter
Low fat milk and yogurts
Whole-grain breads and muffins
• Combine CHO, protein and fiber for more sustainable energy
(breakfast)
• Restrict fast food choices
• Choose restaurants that allow substitutions
• vegetables and fruit instead of fries; milk or water instead of soda
• Tailor your meals at restaurants
• Grill, bake, roast or broil vs fried or sautéed in oil/butter
• Skip the appetizers
For more Eat Right Nutrition tips go to:
NCAA.org/health-safety
American Dietetic Association
www.eatright.org
11
Weight Management
• Athletes should consume
adequate energy to
maintain body weight,
health and maximize
training effects.
• Low energy intakes can
result in:
– loss of muscle mass
– menstrual dysfunction
– loss of or failure to gain
bone density
– ↑ risk of fatigue, injury,
and illness
– prolonged recovery
process
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Food > Supplements
• In general, no vitamin and mineral
supplements are required if a
student-athlete is consuming
adequate energy from a variety of
foods to maintain body weight.
• Use of vitamin and mineral
supplements does not improve
performance in individuals
consuming nutritionally adequate
diets.
• Question about a supplement?
– Resource Exchange Center:
http://www.drugfreesport.com/rec/
• Password: NCAA2
NCAA.org/health-safety
13
Alcohol and Athletic Performance
• Causes dehydration which slows
healing
• Adds calories and acts as an
appetite stimulant
• Slows muscle recovery
• Drinking to intoxication can
negate as much as 14 days of
training effect
• Inhibits absorption of nutrients
• Interferes with ability to sharply
focus, slows reaction time
• Interrupts sleep patterns –
affects REM sleep
• Hinders memory and retention
For more info on the effects of alcohol on
performance go to:
American Athletic Institute
www.AmericanAthleticInstitute.org
• The key to optimal meal planning for athletes
is individualization.
• For personalized nutrition plans contact a
sports dietitian or Board Certified Specialist in
Sports Dietetics(CSSD)
• Find a dietitian in your area
www.scandpg.org | 800.249.2875
NCAA.org/health-safety
15
Nutrition Resources
• The American Dietetic Association
– Science-based food and nutrition professionals.
– www.eatright.org
• Sports, Cardiovascular, and Wellness Nutrition (SCAN)
– experts in nutrition for athletic performance, fitness, wellness and weight
management, and the prevention and treatment disordered eating.
– www.scandpg.org
• Gatorade Sports Science Institute
– Sports nutrition and exercise science that enhance the performance and wellbeing of athletes. Educational tools for sports health professionals.
– www.gssiweb.org
• The American College of Sports Medicine
– Integrates scientific research, education and practical applications of sports
medicine and exercise science to maintain and enhance physical performance,
fitness, health and quality of life.
– www.acsm.org
NCAA.org/health-safety
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Additional Nutrition Resources
•
Nutrition.gov
– Provides science-based dietary guidance to enhance the public's ability to make healthy
choices in the effort to reduce obesity and other food related diseases.
– www.Nutrition.gov
•
United States Department of Agriculture (USDA)
– The Center for Nutrition Policy and Promotion, an organization of the U.S. Department
of Agriculture, was established in 1994 to improve the nutrition and well-being of
Americans.
– www.MyPyramid.gov
•
NCAA Nutrition and Performance
– NCAA Sports Medicine Handbook Guideline 2f: Nutrition and Athletic Performance
– NCAA in the Kitchen: Quick and easy recipes for the active student-athlete presented by
Drew Appleby, Ph.D., Indiana University-Purdue University at Indianapolis
– www.NCAA.org
•
2009 NCAA Convention Video
–
Making Proper Nutrition Decisions with the Student-Athlete in Mind
NCAA.org/health-safety
17
NCAA Health and Safety Resources
Student-Athlete Well-Being
• Sports Medicine Handbook
• Injury Prevention
o NCAA Injury Surveillance Program
o Free Injury Recording Tool
o MRSA and Skin Infection Prevention
o Concussion and Spearing Prevention
• Hazing Prevention Handbook
• Mental Health Handbook and Resources
• Nutrition and Performance Web site
• Managing the Female Athlete Triad Handbook
• NCAA Sports Science Research Grants
• Sport Playing Rules: equipment, safety, medical
Contacts
David Klossner, dklossner@ncaa.org
Injury Prevention, Medical Issues, Athletic Training
Mary Wilfert, mwilfert@ncaa.org
Drug Testing, Drug Education, Hazing
Latrice Sales, lsales@ncaa.org
Educational Affairs Grants, Sports Safety, Nutrition, Youth Initiatives
Robyn Bailey, rbailey@ncaa.org
Programming Materials, Resource Distribution, General Inquires
NCAA.org/health-safety
Drug Testing
• NCAA Championships & Year-round Drug Testing Program
• REC: Free Anonymous “Hotline” Resource on supplements and banned
drugs (877-202-0769)
• Banned Drug Class List with Examples; Educational Poster
• Drug Testing Handbook and Video
• Drug Testing Appeals and Medical Exceptions
• Drug Testing Aggregate Data
Alcohol and Other Drug Education
Funded resources
• APPLE Conferences
• NCAA CHOICES Grants
• NCAA Educational Affairs Grants
Educational programming and training
• Additional Resources
Research data
• NCAA Study of Substance Use of College Student-Athletes
• NCAA Survey of Institutional Drug-Education and Drug-Testing
Programs
18
Promoting a healthy
and safe
environment for the
NCAA’s 400,000
student-athletes.
NCAA.org/health-safety
19
Nutrition Fact Sheet | Issue 3 | April 2009
Eating Before Exercise
Athlete Scenario
The day of a football game, I often feel nervous and sometimes skip
lunch, only to feel hungry later. Games are usually in the afternoon so
I know I need to eat something beforehand. Playing both offense and
defense, I rarely get a break. What foods can I eat and at what times to
supply me with enough energy to perform well the entire game?
Goals of Nutrition Before Exercise
• Consume a carbohydrate-rich snack or meal before exercise to top off muscle
stores. With pre-competition jitters, liquid meal replacements may be a better
choice than whole foods.
• Include small amounts of protein in your pre-exercise meal(s). Protein helps
build and repair muscle tissue. Adequate protein before exercise may help
reduce post-exercise muscle soreness.
• Choose pre-exercise meal(s) that are low in fat and fiber to ensure
optimal digestion.
Pre-exercise Foods & Fluids
3–4 Hours Before Exercise
• Peanut butter & honey on toast + instant breakfast drink
• Fruit and yogurt smoothie + low-fat granola
Tips to Take With You
• Oatmeal with brown sugar and almonds + skim milk + banana
1. Experiment with foods and drinks in
practice and lower level competitions
to determine the best timing and your
tolerance for pre-exercise foods.
• Low-fat cottage cheese + apple butter + crackers + fresh grapes
• Lean hamburger on bun with lettuce & tomato + side salad +
yogurt-fruit parfait
• Turkey and Swiss sandwich + fruit + sports drink
• Low-fat tuna melt sandwich + fruit cup + fat-free yogurt
30–60 Minutes Before Exercise
• Sports drink or water
• Sports gel, sport beans or gummies, sports bar
• Piece of fruit or jam sandwich
3. Fuel muscles early with easily digestible
carbohydrate-rich foods and beverages
for training or competition later in
the day.
Contact SCAN
Written by SCAN registered dietitians (RDs). The key to optimal meal planning for athletes is individualization.
For personalized nutrition plans contact a SCAN sports dietitian or Board Certified Specialist in Sports Dietetics
(CSSD) by accessing “Find a SCAN Dietitian” at www.scandpg.org | 800.249.2875.
© 2009 Sports, Cardiovascular, and Wellness Nutrition (SCAN)
2. Practice! Figuring out what works best for
you will boost confidence in eating
before exercise.
Photo Credit: Fotolia 1597467
Web site: www.scandpg.org
Voice: 800.249.2875
Nutrition Fact Sheet | Issue 4 | April 2009
Eating During Exercise
Athlete Scenario
In the three marathons I’ve run, I perform well the first half and then
struggle to reach the finish line. I drink sports drink and eat energy gels
throughout the race. After about 2 hours, I get stomach cramps that
slow me down. Although I know that nutrition is important, I can’t
get it to work for me. How can I use nutrition to help me perform well
throughout my marathon?
Goals of Nutrition Before Exercise
• Optimal fuel blend: Nutrition during prolonged exercise requires the proper
mix and timing of fluids, carbohydrate, and electrolytes. Too little fluid or too
much carbohydrate can result in cramping and other intestinal problems.
• Adequate fluids to replace sweat losses: Prevent excessive fluid loss
(>2% body weight lost as fluid). Dehydration can cause fatigue and impair
performance. Knowing your sweat rate will help you determine the right
amount of fluid to drink.
• A plan tailored to YOUR needs: A nutrition plan based on YOUR needs can
help maximize performance. Experiment with sport drinks and foods for
different types of workouts and competitions. Record your tolerance to learn
what works best.
Tips to Take With You
During Exercise Foods & Fluids
• Sports drinks that contain carbohydrate and electrolytes, while avoiding
ingredients that may slow digestion.
• Easily digested carbohydrate-rich foods during endurance events, for
example, banana, bread or roll with jam or honey, sports foods (gels, gummy
chews), or bite-sized pieces of low-fat granola or sports bars.
• Fluids consumed with carbohydrate gels or carbohydrate-rich foods to speed
fuel transport to muscles.
1. Start with a full tank. Begin exercise well
hydrated and with adequate muscle
fuel (carbohydrate).
2. Try new products and foods during
training sessions to determine the type,
amount, and timing of foods and fluids
that work best for you.
3. Consume fluids early and consistently to
replace sweat losses. Calculate your sweat
rate and sweat losses to determine your
fluid needs.
Contact SCAN
Written by SCAN registered dietitians (RDs). The key to optimal meal planning for athletes is individualization.
For personalized nutrition plans contact a SCAN sports dietitian or Board Certified Specialist in Sports Dietetics
(CSSD) by accessing “Find a SCAN Dietitian” at www.scandpg.org | 800.249.2875.
© 2009 Sports, Cardiovascular, and Wellness Nutrition (SCAN)
Photo Credit: © Rick P Lewis–Fotolia.com
Web site: www.scandpg.org
Voice: 800.249.2875
Nutrition Fact Sheet | Issue 1 | April 2009
Eating for Recovery
Athlete Scenario
The day after a hard soccer practice, my legs feel heavy, I feel sluggish,
and I’m often sore even if I didn’t have a resistance training session the
day before. My performance at practice suffers because I’m unable to put
forth 100%. I usually drink water and sometimes a sports drink during
practice and games, but afterward I don’t usually feel like eating much.
What can I do so I have more energy at practice and feel better about
my performance?
The Goals of Recovery Nutrition Include
• Restore fluid and electrolytes (sodium and potassium) lost in sweat; weigh
before and after exercise and replenish what was lost
• Replace muscle fuel (carbohydrate) utilized during practice
• Provide protein to aid in repair of damaged muscle tissue and to stimulate
development of new tissue
• Begin nutrition recovery with a snack or meal within 15-60 minutes following
practice or competition
Rehydration Fluids
• Carbohydrate-electrolyte sport drink to replenish fluids and electrolytes
lost in sweat
Recovery Snack Ideas
• Smoothie made with yogurt and frozen berries
• Sports drink (carbohydrate, electrolyte, fluid) + sport bar
(carbohydrate, protein)
• Graham crackers with peanut butter + low-fat chocolate milk + banana
Recovery Meal Ideas
• Whole wheat pita sandwich with turkey and veggies + pretzels + low-fat milk
• Rice bowl with beans, cheese, salsa, avocado + whole grain tortilla chips or
whole wheat tortilla
• Stir fry with lean steak, broccoli, bell peppers, carrots + brown rice
Written by SCAN registered dietitians (RDs). The key to optimal meal planning for athletes is individualization. For
personalized nutrition plans contact a SCAN sports dietitian or Board Certified Specialist in Sports Dietetics (CSSD)
by accessing “Find a SCAN Dietitian” at www.scandpg.org | 800.249.2875.
© 2009 Sports, Cardiovascular, and Wellness Nutrition (SCAN)
Tips to Take With You
1. If you have 2 training sessions per day or
your next training session is within 8
hours, recovery nutrition is crucial
2. If you do not have an appetite following
a training session, choose liquid foods
that meet your recovery goals
3. Along with carbohydrate, fluid, and
electrolytes, protein is an important part
of recovery, particularly if you participate
in high intensity training sessions that
damage muscle tissue (resistance training,
interval sessions, etc.)
Contact SCAN
Web site: www.scandpg.org
Voice: 800.249.2875
Nutrition Fact Sheet | Issue 5 | April 2009
Exercise Hydration
Athlete Scenario
For my resistance training and cardio workouts at the gym, I bring a
water bottle and drink when I get thirsty. My workout usually lasts
about 1–1 ½ hours and I tend to sweat a lot. After I leave the gym,
I am physically spent and don’t feel completely recovered before the
next workout. If I have time, I grab a sports drink for the ride home.
When, what, and how much should I drink to improve my energy at
the gym?
Goals of Hydration
• Begin exercise well hydrated by drinking fluids during the day and within the
hour before the exercise session.
• Replace sweat losses by drinking fluids regularly during exercise.
• Rehydrate after exercise to replace weight lost as fluid during exercise.
• Follow a personalized fluid replacement plan to prevent the consequences
of excessive (>2% body weight loss) dehydration such as early
fatigue, cardiovascular stress, increased risk of heat illness, and
decreased performance.
Fluids Surrounding Exercise
Tips to Take With You
• For short duration (<60 minutes), low to moderate intensity activity, water is a
good choice to drink before, during, and after exercise.
• Sport drinks (6-8% carbohydrate) are good options for moderate to high
intensity activity lasting longer than 60 minutes, especially when the goal
includes replacing carbohydrate and electrolytes.
• For those who experience high sodium losses during exercise, eat salty foods
in a pre-exercise meal or add salt to sports drinks consumed during exercise.
• Rehydrate following exercise by drinking enough fluid (water or sports
drinks) to replace fluid lost during exercise. Replace fluid and sodium losses
with watery foods that contain salt (soup, vegetable juice). Replace fluid and
potassium losses by consuming fruits and vegetables.
1. Replace fluids early and often during
and after exercise, particularly in
hot environments.
2. Good sources of fluid include water,
sports drinks, juices, soups, smoothies,
fruits and vegetables.
3. A sports dietitian can assist you in
designing a personalized hydration plan
that considers thirst, urine color, and body
weight changes under varying conditions
of exercise.
Contact SCAN
Written by SCAN registered dietitians (RDs). The key to optimal meal planning for athletes is individualization.
For personalized nutrition plans contact a SCAN sports dietitian or Board Certified Specialist in Sports Dietetics
(CSSD) by accessing “Find a SCAN Dietitian” at www.scandpg.org | 800.249.2875.
© 2009 Sports, Cardiovascular, and Wellness Nutrition (SCAN)
Photo Credit: Ivanna Buldakova–Fotolia.com
Web site: www.scandpg.org
Voice: 800.249.2875
Nutrition Fact Sheet | Issue 8 | January 2010
Gaining Weight—
Building Muscle
Athlete Scenario
I’m a defensive lineman on my high school football team. My coach said
I need to bulk up and gain weight to get more playing time. I workout
harder than my teammates yet I still can’t put on weight. I have tried
muscle building supplements and eating a high protein diet but nothing
seems to work. What am I missing?
Nutrition Goals for Building Muscle Mass
• Eat balanced meals rich in carbohydrate and moderate in lean protein and
fat to supply your body with the energy and nutrients needed to build
lean tissue.
• Include and extra 300-500 calories a day above current calorie needs by
adding snacks or increasing your portion sizes.
• Fuel strength training sessions with foods containing carbohydrate and
protein to provide energy for muscle contraction, spare protein from use for
energy, and supply amino acids for building and repair.
• Eat every 3 to 4 hours to ensure optimal nutrient availability.
• Have your body composition assessed by a professional before weight gain
to ensure that the added weight is muscle mass, not body fat.
Snack Ideas to Fuel Muscle Growth
• Flavored milk
• Nut butter (almond, peanut, cashew) and crackers
• Granola or muesli with 2% or whole milk
• Cottage cheese and salsa with tortilla chips
• Trail-mix with dried fruit and nuts
• Meal replacement shakes
• Fruit yogurt or kefir
1. Excess protein will not build new
muscle tissue. An appropriate training
stimulus plus extra calories are key to
muscle growth.
2. Proper timing of meals and snacks
fuel recovery from training sessions and
promote muscle growth.
3. Consume a snack rich in carbohydrate
with 10-20 grams of protein before
and immediately after strength
training sessions.
4. Set realistic weight gain goals along with
a timeline to achieve those goals.
• Cheese and crackers
• Low-fat granola or sports bars
Contact SCAN
Written by SCAN registered dietitians (RDs). The key to optimal meal planning for athletes is individualization.
For personalized nutrition plans contact a SCAN sports dietitian or Board Certified Specialist in Sports Dietetics
(CSSD) by accessing “Find a SCAN Dietitian” at www.scandpg.org | 800.249.2875.
© 2010 Sports, Cardiovascular, and Wellness Nutrition (SCAN)
Tips to Take With You
Photo Credit: © Monika Adamczyk—Fotolia.com
Web site: www.scandpg.org
Voice: 800.249.2875
Nutrition Fact Sheet | Issue 2 | April 2009
Eating on the Road
Athlete Scenario
During my college swim season, rushing to training sessions
and traveling to competitive events, I often eat away from home.
On the run it’s challenging to choose healthy foods that help me
perform well. How can I meet my performance nutrition goals when
eating away from home?
Goals for Eating on the Road
• Carbs–carbohydrates at each meal and pre- and post-exercise, for fuel and to
replenish muscle energy stores
• Protein–moderate amounts of lean protein at each meal, small amounts in
pre-and post-exercise snacks, to speed recovery and repair muscles
• Fat–healthy fats at each meal to meet needs for energy balance and help
replace muscle energy stores
• Fluids–enough to maintain hydration and replace fluids lost during exercise
and travel
Fast Food Ideas
Familiarize yourself with eateries that provide high performance food options and
nutrient information.
• Mexican: burrito or soft tacos with grilled veggies, chicken, fish, or steak
• Fast food: grilled chicken sandwich, hamburger, or veggie burger with tomato,
and lettuce or grilled chicken salad with reduced-fat dressing
• Sub sandwich restaurant: chili and side salad or turkey sandwich
• Bakery restaurant: low-fat garden vegetable soup and veggie sandwich or
smoked turkey breast sandwich
Travel Pack Ideas
• Trail mix with dried fruit, nuts, and seeds
• Fresh fruit, sliced vegetables
• Bagel with nut butter, dry ready-to-eat cereals, sports bars
Tips to Take With You
1. Choose eateries that allow
substitutions, such as vegetables and
fruit, when menu items do not meet your
performance needs
2. Tailor your meals. Specify bake, broil, grill,
roast, “on the side.”
3. Plan ahead! Prepare a travel pack with
snacks and beverages that support your
performance eating plan.
• Hydrating beverages such as water, sports water, sports drink, 100% fruit juice
• String cheese, yogurt
Written by SCAN registered dietitians (RDs) to provide sports nutrition guidance. The key to optimal meal
planning for athletes is individualization. Contact a SCAN sports dietitian or Board Certified Specialist in Sports
Dietetics (CSSD) for personalized nutrition plans for athletes. Access “Find a SCAN Dietitian” at SCAN’s Web site.
© 2009 Sports, Cardiovascular, and Wellness Nutrition (SCAN)
Contact Us
Web site: www.scandpg.org
Voice: 800.249.2875
Nutrition Fact Sheet | Issue 9 | January 2010
Alcohol and Athlete
Performance
Athlete Scenario
I transferred to a new college this year and joined the intramural
basketball team. After games and on weekends team members go out
for drinks and a good time. While I enjoy socializing, I wonder if drinking
is affecting my game. Before I started drinking, I didn’t notice problems
with stamina. Now I get winded easily and am more prone to muscle
cramps. Is this normal, or could alcohol affect my game?
Nutrition Goals
• Fully rehydrate and refuel post-exercise before considering drinking alcohol.
• Maintain social life without compromising training and competition goals.
• When choosing alcohol, follow the guidelines of moderation: 1-2 drinks per
day for men, 1 drink per day for women. One “drink” equals 12 oz of regular
beer (150 calories), 5 oz wine (100 calories), or 1.5 oz of 80-proof liquor
(100 calories).
Challenges
Alcohol intake:
• Acts as a diuretic by increasing urine volume and interfering with rehydration
• Puts athletes at risk for dehydration, heat illness, and muscle cramping
• Suppresses fat use as a fuel during exercise
• Interferes with post-exercise recovery by delaying carbohydrate repletion and
muscle repair
• Increases the risk for nutrient deficiencies by decreasing vitamin and
mineral absorption
• Adds calories and acts as an appetite stimulant which can result in increased
calories consumed
• Can interfere with sleep patterns by reducing time spent in deep, restful sleep
Tips to Take With You
1. Rehydrate and re-fuel post-exercise
before considering consuming alcohol.
Sports drinks promote rehydration. See
the SCAN Exercise Hydration fact sheet for
more information.
2. If you choose to drink alcoholic
beverages, follow recommended
guidelines above.
3. Discuss your training goals with friends;
ask them to support your decision to limit
alcohol. Engage in activities that do not
include alcohol.
Contact SCAN
Written by SCAN registered dietitians (RDs). The key to optimal meal planning for athletes is individualization.
For personalized nutrition plans contact a SCAN sports dietitian or Board Certified Specialist in Sports Dietetics
(CSSD) by accessing “Find a SCAN Dietitian” at www.scandpg.org | 800.249.2875.
© 2010 Sports, Cardiovascular, and Wellness Nutrition (SCAN)
Photo Credit: © Eventimages21—Fotolia.com
Web site: www.scandpg.org
Voice: 800.249.2875
Nutrition Fact Sheet | Issue 10 | January 2010
The Female Athlete Triad
Athlete Scenario
I’m on my high school diving team. To compete at the next level, I was
encouraged to lose weight. Fearful of regaining weight, I decreased
calories and added extra cardio sessions. I’ve gone 4 months without a
period and yesterday I was diagnosed with a stress fracture. I’m worried
about my health and performance. What can I do?
The Female Athlete Triad Defined
The Female Athlete Triad consists of three components (energy availability,
menstrual function, and bone health) that exist along a continuum from
optimal function to clinical syndromes. Energy availability is defined as dietary
energy intake minus exercise energy expenditure. Low energy availability
can lead to disruptions in menstrual function and poor bone health.
Amenorrhea, an absence of the menstrual cycle for three consecutive months,
is the strongest indicator of the Triad and most often associated with low
energy availability.
Consequences of Low Energy Availability
• Compromised nutrition (dehydration, glycogen depletion, insufficient
nutrient intake)
• Early fatique
Tips to Take With You
• Immune suppression
1. You are at an increased risk for the Female
Athlete Triad if you participate in sports
that emphasize leanness and aesthetics
(gymnastics, diving, figure skating,
distance running, cheerleading).
• Stress fractures and other injuries
• Infertility
Treatment Goals
• Engage a multidisciplinary team (sports medicine physician, exercise
physiologist, sports dietitian, sports psychologist, athletic trainer, coaches,
family) to manage treatment.
• Regain normal menstrual function.
• Adjust energy intake and eating patterns to meet training and
competition loads.
2. If you become amenorrheic, seek help
from a team of professionals including a
sports medicine physician, sports
dietitian, and sports psychologist.
3. Eat more when it matters most (high
intensity/volume training, competition,
environmental extremes).
• Treat nutritional problems and monitor nutrient status (iron, calcium,
vitamin D).
Written by SCAN registered dietitians (RDs). The key to optimal meal planning for athletes is individualization.
For personalized nutrition plans contact a SCAN sports dietitian or Board Certified Specialist in Sports Dietetics
(CSSD) by accessing “Find a SCAN Dietitian” at www.scandpg.org | 800.249.2875.
© 2010 Sports, Cardiovascular, and Wellness Nutrition (SCAN)
Photo Credit: © sportgraphic—Fotolia.com
Contact SCAN
Web site: www.scandpg.org
Voice: 800.249.2875
Nutrition Fact Sheet | Issue 6 | October 2009
Reversing Iron Depletion
Athlete Scenario
I’m a collegiate runner whose times have been slow to improve
following increased training. Recent tests revealed normal values for
complete blood count but low serum ferritin, indicating depleted iron
stores. What foods might help? Should I take an iron supplement?
Goals for Iron Repletion
• Replenish iron stores to normal levels. Iron is an integral component of
proteins (hemoglobin, myoglobin) that supply oxygen to muscle cells. Iron
depletion can progress to iron deficiency and anemia, conditions that impair
athletic performance.
• Boost iron stores with foods containing iron. Iron exists as heme iron (animal
sources: red meat, dark poultry, fish) and nonheme iron (plant sources: whole
grains, egg yolks, lentils, dried beans and peas, leafy greens, nuts, seeds).
• Enhance iron absorption by consuming nonheme iron sources with a source
of vitamin C (citrus fruits and juices). Consume heme iron with nonheme iron
to enhance nonheme iron absorption.
• Iron supplementation may be needed but supplement only when prescribed
and monitored by a physician or other qualified health care professional.
Strategies to Boost Iron Stores
Tips to Take With You
• Red meat, dark poultry, or fish several times a week
• Iron-fortified cereal and citrus fruit or juice
• Stir-fry veggies (peppers, tomatoes, broccoli, cabbage), protein source (beef,
poultry, fish, tofu), and iron-enriched grains
• Enriched pasta with veggie sauce and a protein source (chicken, beef, lentils)
• Sandwich (roast beef, ham, turkey) on iron-enriched bread plus fruit salad
(oranges, strawberries, kiwi)
1. You are at increased risk for depleted
iron stores if you are young, female,
vegetarian, and/or competing in
endurance (running, cycling), aesthetic
(gymnastics, figure skating), winter (speed
skating, cross-country skiing) or intense
ball sports (basketball, tennis).
2. Consume iron-containing foods regularly.
• Cast-iron pots for cooking
3. Monitor iron status (complete blood
count and serum ferritin) for health and
athletic performance.
Contact SCAN
Written by SCAN registered dietitians (RDs). The key to optimal meal planning for athletes is individualization.
For personalized nutrition plans contact a SCAN sports dietitian or Board Certified Specialist in Sports Dietetics
(CSSD) by accessing “Find a SCAN Dietitian” at www.scandpg.org | 800.249.2875.
© 2009 Sports, Cardiovascular, and Wellness Nutrition (SCAN)
Photo Credit: © robynmac—Fotolia.com
Web site: www.scandpg.org
Voice: 800.249.2875
Nutrition Fact Sheet | Issue 7 | October 2009
Gluten Sensitivity
in Athletes
Athlete Scenario
I am a club cyclist who has struggled with intestinal problems that
interfere with training and competition. Recently diagnosed with
gluten sensitivity due to Celiac disease, I learned that gluten reduces the
absorption of nutrients and leads to poor nutrition and lack of energy.
I want to understand what foods I can eat to feel better and enjoy
training and racing again.
Nutrition Goals for Athletes with Gluten Sensitivity
• Follow a gluten-free diet as a permanent eating style. Gluten is a protein
substance present in grains such as wheat, rye, barley, triticale, and spelt.
Although oats do not contain gluten, oats may be cross-contaminated with
gluten-containing grains.
• Eliminate symptoms such as indigestion, abdominal pain, diarrhea, and
chronic fatigue that are associated with exposure to gluten.
• Improve energy levels during exercise.
• Prevent complications of Celiac disease such as anemia, vitamin and mineral
deficiencies, and bone mineral disturbances.
Performance Foods for Gluten-Free Diets Boost
• Whole grain and enriched gluten-free carbohydrate sources: rice, corn, flax,
quinoa, amaranth, millet, potatoes, buckwheat, soy, tapioca, wild rice
• Protein sources: meat, poultry, seafood, un-breaded fish, eggs, dairy foods,
nuts, seeds
• Healthy fats: vegetable oils, flaxseed, tuna, salmon, nuts, seeds
• Fruits, fruit beverages, fruit drinks
• Vegetables (fresh, frozen, canned), vegetable juices
• Snacks such as corn chips, rice cakes, gluten-free pretzels
• Gluten-free specialty sports foods such as gluten-free sports bars and gels
Written by SCAN registered dietitians (RDs). The key to optimal meal planning for athletes is individualization.
For personalized nutrition plans contact a SCAN sports dietitian or Board Certified Specialist in Sports Dietetics
(CSSD) by accessing “Find a SCAN Dietitian” at www.scandpg.org | 800.249.2875.
© 2009 Sports, Cardiovascular, and Wellness Nutrition (SCAN)
Photo Credit: © robynmac—Fotolia.com
Tips to Take With You
1. Read labels carefully to ensure that
foods are gluten-free. Gluten may be
present in un-expected places, such as
stabilizers, sauces, malt, medications,
and supplements.
2. A food diary is useful in
identifying sources of unintended
gluten consumption.
3. Gluten-free foods are available in large
grocery stores, specialty markets, and on
the Internet. When traveling, bring glutenfree foods; inform restaurants and airlines
of your needs.
Contact SCAN
Web site: www.scandpg.org
Voice: 800.249.2875