Sports Nutrition
Greg Werner MS, CSCS
Director of Strength & Conditioning
James Madison University
METABOLISM
The term metabolism encompasses all functions of cells and their organizations (tissues and
organs). Anabolism, the building of complex substances by cells, balances catabolism, the
breaking down of complex substances for energy utilization and excretion of end products of
metabolism. For most adults, anabolism and catabolism are equal in effect. However, in growth,
pregnancy, and body building, the processes of anabolism are greater than those of catabolism;
whereas in acute illnesses, loss of weight, and destructive conditions as a result of hormone
imbalance, catabolism exceeds anabolism. In health, and with proper nutrition habits and
exercise, metabolism amazingly holds itself in continuous balance and often does so for a
lifetime.
CALORIES
The number of calories you consume each day is the most important factor in determining
whether you put on or lose weight – even more important than the composition (fats vs.
carbohydrates vs. protein) of those calories. Your body will begin burning muscle tissue – taking
amino acids from the bloodstream and muscle for energy – if you enter a catabolic state.
Consuming adequate calories and protein while working out regularly will ensure an anti-catabolic
(anabolic) state – the preferred environment for muscle growth.
How many calories do you need? One method is to record your daily dietary intake over a period
– say 7-10 days – and note how your bodyweight responds (use the Daily Food Consumption
Log, Figure 4-8, at the end of this section). Another is to use the chart at the end of this section
(Figures 4-6 and 4-7), which will give you an initial estimate, of how many calories you need daily.
The chart is accurate for most people; however because metabolic rates vary, some individuals
will require more than or less than the recommended amounts.
Other factors can influence your caloric intake as well. What you do during the day – sit behind a
desk at work or lift heavy boxes, run and lift weights or just take a day of rest – will change
individual requirements. The percentages listed in the chart (75%, 100%, and 125%) should be
used according to your personal goals. If your goal is to gain lean weight, then keep your daily
caloric intake between 100%-125% of your maintenance level. But if you’re after fat loss, your
caloric consumption should fluctuate between 75%-100% of your maintenance level.
You should follow a fluctuating, zigzag scheme of calorie consumption, as shown in Figure 4-1,
especially if you’re trying to lose weight, which helps prevent your body from re-setting its
metabolism to a lower level, making it more difficult to lose additional weight.
As you begin the program, use the given maintenance number (100%) on the chart for the first 710 days and monitor your body. After this period, decide if you need to adjust your calories
(depending on whether you want to gain or lose weight). This is the time to make adjustments in
your nutritional program.
If you are a lean athlete, trying to gain weight, you will have to make some additional
adjustments. If your weight drops during your first two weeks on the program, and you are
consuming 125% of your maintenance level, add another 500 calories to your total and use that
new figure as your daily maintenance figure until your weight stabilizes. To gain weight, establish
a new 125% calorie level by multiplying your new maintenance level by 125% (or times 1.25).
THERMOGENESIS
Thermogenesis is heat production by the body. To make more heat, your body has to burn more
calories. Thermogenesis occurs with training, with food consumption, and with the use of selected
herbs and drugs. Each time you eat, for example, your body temperature rises slightly. Protein is
a strong thermogenic stimulator; carbohydrates exert a mild thermogenic effect, and fat has a
very minute thermogenic effect.
Essentially, the body can do only two things with ingested food calories: use them as fuel or store
them. Some people burn those calories very easily; they have a "fast" metabolism and a very
efficient thermogenic system. Others seemingly gain weight at the mere sight of fattening food;
their metabolism is "slower."
TIMING/FREQUENCY OF MEALS
As a strength-training athlete you need to consume greater quantities of both calories and protein
than the average non-athlete both to replace those calories spent during exercise and to support
muscular repair and growth. This is no easy task if you try to do it eating the traditional three
meals a day, especially if you’re restricting your fat intake. What has been shown to work best is
to eat 5-6 smaller meals each day (a meal is any time you break to eat), making sure to get about
1/5-1/6 of your daily protein requirements with each meal.
Eating smaller, more frequent meals evenly spaced throughout the day offers several
advantages. Not only can you continuously supply your muscles with nutrients throughout the
day, but also you won’t experience the concurrent rise in blood insulin (which promotes the
storage of glucose into both muscles and fat). You can lessen the feeling of being overstuffed
after eating large amounts of calories at a few sittings and the resultant drowsiness that
accompanies high-carbohydrate meals. Below are two examples of eating frequency plans, the
first (Figure 4-2) is for someone who works out at 5:00PM and the second (Figure 4-3) is for
someone one runs at 7:00AM and then lifts weights at 5:00PM; you can alter your plan based on
your training frequency and time(s).
Figure 4-2: Sample meal frequency plan for someone who trains once a day (5pm).
MEAL1
MEAL 2


Pre-Workout
Post-Workout
MEAL 4
MEAL 5
MEAL 3

6

Hours
1
2
3
4
5
7
8
9
10
Sample Times
7am 8
9
10
11 12pm 1
2
3
4
Bed
MEAL 6
Workout


11
12
13
14
15
16
5
6
7
8
9
10
Time
17
11pm
Figure 4-3: Sample meal frequency plan for someone who trains twice a day.
Pre-Workout
Post-Workout
MEAL

Hours
Sample Times
Pre-Workout
MEAL
MEAL
MEAL



Run
1
2
3
4
5
6AM
7
8
9
10
6
7
Post-Workout
MEAL
MEAL
 WoWorkout 
MEAL
Bed

Time
8
9
10
11
12
13
14
15
16
17
18
11 12PM 1
2
3
4
5
6
7
8
9
10
11
THE NUTRIENTS AND THEIR FUNCTIONS
Most of the nutrients serve more than one function, and all are essential and available from foods
of the major food groups. We can list their functions under the following categories:
Nutrients That Build and Maintain Body Cells





Proteins
Mineral elements
Water
Fats
Carbohydrates
Nutrients That Regulate Body Functions




Water
Vitamins
Mineral Elements
Carbohydrates, including fiber
Nutrients That Provide Energy



Fats
Carbohydrates (starches and sugars)
Proteins
CARBOHYDRATES
As an athlete, carbohydrates are the major nutrients that give you energy. Everything you do in
life requires a certain amount of carbohydrates, sleeping, studying, breathing, and training.
Athletes who truly desire to become the top dog will stop at nothing to get the most out of the
foods they consume and thus make wise choices as to what type of carbohydrates they eat.
All carbohydrates are not created equal. Carbohydrate is merely the scientific name for sugar.
Sugar is not just the crystalline white stuff you put in your tea or coffee in the morning. A piece of
fruit, an apple, is sugar, too. The sugar you buy at the grocery store, table sugar, is a simple form
of sugar, and an apple is a complex form of sugar. White crystalline table sugar is a small chain
made up of two molecules (a simple carbohydrate). Because it has only two chemical links to
break, table sugar is broken down and absorbed rapidly. The apple, however, is a bit more
complicated - it's composed of more chemical links - and therefore your body takes longer to
break it down. Sugars with more links in their chain are called complex carbohydrates.
Forego simple carbohydrates in favor of complex carbs; in fact, nutritionists recommend you get
five times more complex carbs in your diet than simple carbs, even though most Americans
consume nearly equal amounts.
Eat a candy bar and you’ll experience a "sugar rush", only to feel sluggish 30-45 minutes later.
Eat an apple or a sweet potato and you’ll feel evenly energized for hours. The difference in these
snacks is the candy bar contains refined processed simple sugars and the apple and sweet
potato contain natural unprocessed carbohydrates. When simple sugars enter your blood stream
they enter rapidly and in great numbers, they are already similar to glucose – the form of
carbohydrate used for energy. Your pancreas releases insulin and quickly absorbs the sugar into
storage; so quickly that there is less carbohydrates available than before you ate the candy bar.
This is called a sugar crash or insulin reaction. Complex carbohydrates are slowly converted to
glucose and are therefore absorbed slowly, allowing a more constant supply of energy to be
used.
However, carbohydrates aren’t "free foods", as many believe. It’s true that carbohydrates contain
fewer calories than fat, but they can easily be stored as fat if they’re over consumed.
THE GLYCEMIC INDEX
A scale has been developed to measure how quickly your body converts carbohydrates into
glucose. The scale is called the Glycemic Index. Its range is from zero to one hundred. Simple
sugars that are absorbed quickly are at the top of the scale while complex carbohydrates that are
absorbed slowly are near the bottom. Obviously, foods with a low Glycemic Index are the best
choice.
Figure 4-4
THE GLYCEMIC INDEX OF VARIOUS FOODS
FOOD
GLYCEMIC INDEX
FOOD
GLYCEMIC INDEX
Glucose
100
Equatorial Fruits (pineapple)
Pancake syrup
98
Brown Rice
60
Carrots
90
White Flour Spaghetti
56
Honey
87
Sweet Potatoes
48
Corn Flakes
85
Oatmeal
48
Mashed Potatoes
80
Yams
45
White Bread
76
Buckwheat Pancakes
45
Baked Beans in Syrup
75
Whole Wheat Spaghetti
40
White Rice
70
Oranges
40
White Potatoes
70
Apples
36
Dried Fruits
65 - 70
60 - 70
Dairy Products
30 - 40
30 - 40
Raisins
68
Northern Fruits (peaches)
White Flour Pancakes
66
Kidney Beans
25
Bananas
65
Fructose
20
Whole Wheat Bread
64
Soybeans
15
TIPS ON CONSUMING CARBOHYDRATES
1. Low Glycemic Index foods should make up most of your pre-workout, pre-practice or pregame meal. By having energy readily available during and after these times, recovery
from energy deficit will occur faster (you’ll be ready to go sooner!)
2. As a general rule, foods under a Glycemic Index of 50 are considered low Glycemic
Index.
3. While Low Glycemic Index foods are better, a mix of carbohydrates is optimal. Try
making your carbohydrate consumption 75% low Glycemic Index foods, the other 25%
from mid-range and higher Glycemic Index foods.
4. Choose unrefined, whole, nutrient-dense foods. These foods are often high in dietary
fiber as well, which helps to control cholesterol and slow the absorption of fats. Follow the
Six Rules of Nutrition.
PROTEINS
Proteins received their name from the Greek and mean "to take first place." As nutrients, they
actively build living nitrogenous tissue, they are the building blocks for all human tissue; if you do
not eat them, you do not recover and rebuild after tough workouts. Plain and simple. However this
does not mean the more you eat the more you rebuild/grow. Balance is the key to proper sports
nutrition. Your body can only assimilate and absorb between 30-40 grams of quality protein per
meal. If you consume more protein, or any macronutrient, than your body can use, it will place
unnecessary strain on your digestive system as well as end up being stored as excess energy/fat.
For protein to work properly it must be complete, all the essential amino acids must be present.
The most complete sources of protein are whey protein isolate and concentrate, egg whites, soy
protein isolate, lean meats and fat-free dairy products (see protein sources below). The minimum
daily amount of protein for an athlete who follows a strength-training program is 1-1.5 grams of
protein per pound of lean body weight (total body weight minus body fat). As an athlete your body
demands more protein than the average non-athlete does. But quantity is only part of the
equation; so is quality. Made from milk curd – a by-product of cheese making – whey protein is
the Rolls Royce of proteins. It has a superior amino-acid composition (including higher levels of
leucine, arguably the most important branched-chain amino acid), superior biologic value
(meaning that more of what you eat gets digested and into your system), is very low in lactose (a
milk sugar that most adults have difficulty digesting). Whey protein can also promote efficient
immune responses and increase tissue levels of glutathione (an important antioxidant). Another
quality protein you should make a point to include in your diet is egg whites. Egg protein is the
standard by which all other proteins are measured because of its very high ratio of indispensable
amino acids (also called essential amino acids because they must be supplied to the body from
food or supplements) to dispensable amino acids.
Consuming more protein than your body can utilize can result in an increase in fat storage. Your
liver virtually converts the excess protein into fat. Over-consumption of protein for a prolonged
period of time can also increase the formation of a highly toxic ammonia called urea. Since the
urea in your body must be excreted, an overabundance of urea places a strain on your liver and
kidneys and is oftentimes responsible for a form of arthritis known as gout.
Protein Sources
Chicken breast, turkey breast, extra-lean beef, water packed tuna, salmon, halibut, cod, egg
whites, tofu, low fat or no-fat cottage cheese, protein powders (whey, soy, milk and egg).
The worst (high fat)
Bacon, most beef, pepperoni, sausages, salami, hot dogs, bologna, processed meats, hard
cheeses
FATS
Fats should make up a very small percentage of your whole diet, 15 percent or less. But
nevertheless fats are needed, and you should not eat a fat-free diet, rather eat a low fat diet.
Avoid saturated fats like they were cancer (because these are the fats that are attributed to
causing cancer and cardiovascular disease). The best fats are plant based uncooked oils (olive,
canola, safflower and flaxseed).
POST WORKOUT RECOVERY MEAL
Recent studies indicate that a properly designed post exercise meal may mitigate the catabolic
effects of high intensity training while speeding recovery times. Researchers recommend that you
eat a quickly assimilated, high-protein, high-carb meal within forty five minutes after (when the
muscles are especially receptive to nutrients and the blood flow to the exercised muscle(s)
remains high) and again two hours after training. Consume 25-35 grams of high quality protein
along with 70-80 grams of complex carbohydrates and 20-30 grams of simple carbohydrates.
This post-workout meal helps to begin the anabolic recovery and repair process of broken down
muscle tissue.
THE SEVEN RULES OF NUTRITION FOR ATHLETES
Rule One: Always eat breakfast. Breakfast will make you feel better; it helps you start your day
with your metabolism in high gear and your appetite in control. Think of your body as a campfire
that dies down during the night. If it isn’t stoked up in the morning the spark turns to ash.
Rule Two: Always eat at least 5 meals a day. Two or three meals simply aren’t enough. By
eating 5 meals your energy levels will remain high, and you'll get protein in small amounts
throughout the day to support growth and recovery. Yes, it will be difficult, especially with
classes/work, practice and other commitments on your schedule. However, it is NOT impossible.
Bring a couple of extra sandwiches, hard-boiled eggs, potatoes or powerbars with you as you go
through the day.
Rule Three: Remember the 1-2-3 rule. In each of your 5 meals, approximately 1 part of the
calories should come from fats, 2 parts from protein and 3 parts from carbohydrates. Always eat a
carbohydrate with a protein.
Rule Four: Another thing to remember, whether you're trying to lose fat or add lean muscle, is to
fluctuate your caloric intake. For example, if you want to lose fat, reduce your calories for two
days, but then eat plenty on the third day. Follow this two days low with one day high calorie
fluctuation scheme throughout the week. This will 1) readjust your basal metabolic rate (the rate
at which you’re body burns calories at rest) upwards, 2) support lean tissue building, and 3) give
you a psychological "lift."
Rule Five: Drink eight to ten glasses of pure water each day. This will ensure you’re replacing
fluids lost during exercise. DO NOT wait until you are thirsty. By then, you are in a depleted state.
Drink these glasses of water throughout a day's time, not all at once. This rule deserves two
notes of consideration: 1) you’re an athlete and constantly active therefore you are losing more
fluids than you realize; and 2) water is probably the one substance most often overlooked by
athletes. Do not let dehydration limit your performance!
Rule Six: Not all proteins and carbohydrates are equal. The protein in fatty meat and whole dairy
products is much more difficult to digest (if your body digests it at all) as compared to whey and
soy protein, lean white meat and fat free dairy products. The highest quality proteins are found in
egg whites, whey protein isolates and soy protein isolates. There are many types of
carbohydrates. Simple processed sugars, found in candy bars and sodas, will send your energy
levels sky-high and then they fall to lower levels quickly. Complex unprocessed carbohydrates,
found in grains, fruits, and vegetables will give you a more constant supply of energy until your
next meal. Eat your fruits and vegetables.
Rule Seven: Never go on a fad diet. If fat lose is needed, accomplish it through proper diet and
exercise, never a fad diet.
Tips for Proper Hydration
Water is too often ignored as an important nutrient, but your body conducts all processes in this
fluid medium, transporting glucose and amino acids, maintaining optimal electrolyte conditions
and moving elevated lactic acid levels from working muscles. Get too little and your core body
temperature begins to rise significantly, a potentially dangerous condition.
Drink at least eight 10-oz. Glasses of water each day, in addition to what you consume in fruit
juice and/or sports drinks. On workout and running days, drink three glasses of water two hours
before exercising, another two glasses 10-15 minutes before, one glass every 15 minutes during
exercise, and two glasses for each pound of bodyweight lost during training after your workout.
If you wait until you’re thirsty, you’ve waited too long – you’ve already lost about 1% of your body
fluids and, as a result, your physical performance will suffer significantly.
Figure 4-5: Wise Food Choices
CHOOSE THIS FOOD
INSTEAD OF THIS FOOD
Baked Potatoes
French Fries
Boiled Egg Whites
Fried Eggs
100% Orange Juice
Sunny Delight
Steamed Brown Rice
Cocoa Puffs
Boiled Whole Wheat Spaghetti
Spaghetti-Os
Homemade Whole Wheat Brownies
Little Debbie Cakes
Homemade Food from Fresh Ingredients
Processed Foods
Fresh Fruit with its Skin
Canned Fruit
Water
Sodas
100% Stone Ground Whole Wheat Bread
White Bread
Broiled Skinless Chicken Breast
Fried Chicken
Bean Burrito with No Fat Cheese
Burrito Supreme
Fat Free Frozen Yogurt
Ice Cream
Shredded Wheat & Bran
Frosted Mini-Wheat
Broiled or Steamed Food
Breaded and Fried Food
Baked Potato Chips
Fried Potato Chips
Fresh Vegetables
Canned Vegetables
Whole Wheat Bagels
Donuts
Ground Lean Steak
Hamburger
Oatmeal
High Sugar Cereal
Skinless Chicken Breast
Chicken with Skin
Figure 4-6: Calorie Intake Chart For Men (Height in Inches)
150
160
170
180
190
200
210
220
230
240
250
260
270
280
290
300
65
66
67
68
69
70
71
72
73
74
75
76
77
125%
2373
2401
2429
2455
2481
2505
2529
2551
2574
2595
2615
2635
2654
100%
1898
1921
1943
1964
1985
2004
2023
2041
2059
2076
2092
2108
2123
75%
1424
1441
1457
1473
1489
1503
1517
1531
1544
1557
1569
1581
1592
125%
2453
2484
2513
2541
2568
2594
2619
2644
2666
2689
2711
2733
2753
100%
1962
1987
2010
2033
2054
2075
2095
2115
2133
2151
2169
2186
2202
75%
1472
1490
1508
1525
1541
1556
1571
1586
1600
1613
1627
1640
1652
125%
2533
2565
2596
2626
2655
2683
2710
2735
2760
2784
2808
2830
2851
100%
2026
2052
2077
2101
2124
2146
2168
2188
2208
2227
2246
2264
2281
75%
1520
1539
1558
1576
1593
1610
1626
1641
1656
1670
1685
1698
1711
125%
2613
2648
2680
2711
2743
2771
2800
2828
2854
2879
2904
2928
2950
100%
2090
2118
2144
2169
2194
2217
2240
2262
2283
2303
2323
2342
2360
75%
1568
1589
1608
1627
1646
1663
1680
1697
1712
1727
1742
1757
1770
125%
2693
2729
2764
2798
2829
2860
2890
2919
2946
2974
2999
3024
3049
100%
2154
2183
2211
2238
2263
2288
2312
2335
2357
2379
2399
2419
2439
75%
1616
1637
1658
1679
1697
1716
1734
1751
1768
1784
1799
1814
1829
125%
2773
2811
2848
2883
2916
2949
2980
3011
3040
3069
3095
3121
3148
100%
2218
2249
2278
2306
2333
2359
2384
2409
2432
2455
2476
2497
2518
75%
1664
1687
1709
1730
1750
1769
1788
1807
1824
1841
1857
1873
1889
125%
2853
2893
2931
2968
3004
3038
3071
3103
3134
3163
3191
3219
3246
100%
2282
2314
2345
2374
2403
2430
2457
2482
2507
2530
2553
2575
2597
75%
1712
1736
1759
1781
1802
1823
1843
1862
1880
1898
1915
1931
1948
125%
2933
2975
3015
3054
3091
3126
3161
3195
3226
3258
3288
3316
3345
100%
2346
2380
2412
2443
2473
2501
2529
2556
2581
2606
2630
2653
2676
75%
1760
1785
1809
1832
1855
1876
1897
1917
1936
1955
1973
1990
2007
125%
3013
3056
3099
3139
3178
3215
3251
3286
3320
3353
3384
3414
3443
100%
2410
2445
2479
2511
2542
2572
2601
2629
2656
2682
2707
2731
2754
75%
1808
1834
1859
1883
1907
1929
1951
1972
1992
2012
2030
2048
2066
125%
3093
3139
3183
3225
3265
3304
3341
3379
3414
3448
3480
3511
3541
100%
2474
2511
2546
2580
2612
2643
2673
2703
2731
2758
2784
2809
2833
75%
1856
1883
1910
1935
1959
1982
2005
2027
2048
2069
2088
2107
2125
125%
3173
3220
3266
3310
3353
3393
3433
3470
3506
3541
3576
3609
3640
100%
2538
2576
2613
2648
2682
2714
2746
2776
2805
2833
2861
2887
2912
75%
1904
1932
1960
1986
2012
2036
2060
2082
2104
2125
2146
2165
2184
125%
3253
3301
3350
3395
3439
3480
3521
3560
3598
3634
3670
3704
3736
100%
2602
2641
2680
2716
2751
2784
2817
2848
2878
2907
2936
2963
2989
75%
1952
1981
2010
2037
2063
2088
2113
2136
2159
2180
2202
2222
2242
125%
3333
3383
3434
3480
3525
3568
3610
3650
3689
3726
3764
3799
3833
100%
2666
2706
2747
2784
2820
2854
2888
2920
2951
2981
3011
3039
3066
75%
2000
2030
2060
2088
2115
2141
2166
2190
2213
2236
2258
2279
2300
125%
3413
3464
3518
3565
3611
3655
3699
3740
3780
3819
3858
3894
3929
100%
2730
2771
2814
2852
2889
2924
2959
2992
3024
3055
3086
3115
3143
75%
2048
2078
2111
2139
2167
2193
2219
2244
2268
2291
2315
2336
2357
125%
3493
3545
3601
3650
3698
3743
3788
3830
3871
3911
3951
3989
4025
100%
2794
2836
2881
2920
2958
2994
3030
3064
3097
3129
3161
3191
3220
75%
2096
2127
2161
2190
2219
2246
2273
2298
2323
2347
2371
2393
2415
125%
3573
3626
3685
3735
3784
3830
3876
3920
3963
4004
4045
4084
4121
100%
2858
2901
2948
2988
3027
3064
3101
3136
3170
3203
3236
3267
3297
75%
2144
2176
2211
2241
2270
2298
2326
2352
2378
2402
2427
2450
2473