10 RULES FOR THE ATHLETE

Nutrition is something that affects everyone. We all need fuel and nutrients. However, everyone eats for completely different reasons. In the athlete's diet, both in competition in the field of life in general, putting the thought behind what goes into your mouth can do wonders for health and especially for performance. The thought behind choosing the right foods or combinations of foods seems to be the most paralyzing thing for most athletes. There are so many opinions, ways of doing things, different answers for weight loss and gain everywhere that you get confused to the point where acting with good intentions seems useless. By no means do I want to minimize the complexity of nutrition, but what does all science do if the behavior doesn't change? In working with athletes all these years, we failed with our methodology in 10 Rules to Follow that can be simplified into five categories: eat healthily, eat often, hydrate, recover and maintain perspective. These five categories will allow us to support customers in streamlining their efforts to eat

Eat healthy 1 2 3 4 5

Eat often 1 2 3 4 5

Hydrate 1 2 3 4 5

Recover 1 2 3 4 5

Have a perspective 1 2 3 4 5

1o simple rules to follow for optimal athlete nutrition

1. Back to Mother Nature

This simply means choosing the least processed forms of food, specifically carbohydrates, which make up the largest proportion of meals. Generally, the less processed the food is and the closer the food you are eating is to its natural state, the better it will be for you. An easy way to do this for carbohydrates is to simply check the labeling and the amount of fiber in the product. If the merchandise has a minimum of three grams of fiber or more per serving, it's an honest choice. If it doesn't have that quantity of fiber, leave it in situ and find another one that does.

According to the American Heart Association, Americans eat an average of 15 grams of total fiber per day, which is well below the 2005 Nutritional Guidelines, which recommend 14 grams. / 1,000 calories consumed (5). Overall total carbohydrate intake should be based on size and activity level. Generally, this will oscillate between 3 - 10 gr. of carbohydrates per kg of body weight, being the lowest range (3 grams) for the recreational athlete with a light activity; and on the other side (10 gr.) for the long-distance athlete with a heavy training volume. In the real world, if you feel energized, fully recovered, are at a healthy performance weight, and are productive, you are probably eating the right amount of carbohydrates.

2. Eat a Rainbow Often

The vitamins and minerals that our body needs come naturally from the food we eat, specifically from fruits and vegetables. Eating a variety of fruits and vegetables in multiple colors will help ensure that you are getting the variety of nutrients that you need. Gone are the days of the "5 pieces a day" campaign and it has simply been replaced by "more pieces". Some of the best fruits based on their total antioxidant capacity by size are blueberries, blackberries, raspberries, strawberries, Granny Smith apples, and black plums.

In terms of vegetables, the Harvard School of Public Health is a little more general in its guidelines recommending cooked tomatoes, green leafy vegetables, and everything that is rich in yellow, orange, and red. It all sounds simple, but the average American only consumes about three of the recommended 5 to 15 servings per day (depending on the athlete's needs and the size of the fruit). The athlete needs the nutrients in these foods to improve recovery; These also serve as intermediaries in energy production and a better immune system.

3. The Fewer Legs, the Better the Source

Protein is a key part of the diet for the athlete and active person, specifically the type and amount. By focusing on the type of protein, generally the fewer legs the animal has before you consume it, the better the source. Fish, turkey, and chicken are among the best sources. You need to be more selective with dairy products, red meat, and pork. Skim dairy products, lean cuts of pork and beef, and grass-fed four-legged animals are the best options.

People who are active in both strength and endurance training, need more protein; however, there is always a constant debate about how much protein people need. Research suggests 1.2 to 1.7g / kg. for the endurance athlete and for the strength athlete (7). Reaching the upper level of protein requirements while reducing calories is important for maintaining muscle mass. Protein also has a higher "heat effect," which means more calories burned (8). Protein can help increase satiety from meals and should also be included as part of recovery meals or snacks. Dividing your total protein intake throughout the day, including a little at each meal, will help ensure absorption and utilization.

4. Eat Fat That Contributes Something

Diets that are too low in fat can be harmful to active people; however, diets that are too high in fat (as with anything) will lead to increased fat accumulation. It is recommended that 20-30% of total calories come from fat. The best types of fat to include are raw nuts, seeds, olive oil, nut butter, and fatty fish. The forgotten fats in the United States are essential fatty acids, specifically fatty acids rich in omega-3s. These fatty acids help decrease inflammation and, due to their essential nature, must come from the diet. You should eat fish rich in omega-3s two to three times a week. Those who do not consume fish on a regular basis might consider supplementing with fish oil.

5. Three times Three

Eating systematically maintains energy levels (blood glucose), keeps the body fueled, and prevents mood swings and binges. Keeping the body fed will prevent extreme hunger, which will make choosing a healthy meal easier. Combining the three main nutrients (carbohydrates, protein, fat) every three hours (hence the three times) will keep you fueled and on the right track. Planning meals and snacks in advance will ensure that you stick with your diet. Keeping healthy snacks, bars, and ready-to-eat meal replacements close by at all times will ensure you have fuel on hand to continue.

6. Have Breakfast Every Day

There is much debate about this in the documentation, but I continue to believe that having breakfast every day is key and I find that it is a habit absent in most of us. "Not enough time," "I'm not hungry in the morning" and "it's too complicated" are all the things I hear from the athlete's mouth and from my own mind sometimes. Breakfast doesn't have to consist of black wheat pancakes and scrambled eggs. Breakfast could be frozen yogurt, flax, whey protein, and strawberry smoothie, or whole-wheat toast, peanut butter, and a banana. A variety of cereals is another option.

Eating breakfast, among other reasons, will give the body the fuel it needs, jump-start the metabolism and motivate people to consume the number of calories they should be eating during the day.

7. Hydrate

Dehydration = Decreased performance. The 2007 American Institute of Sports Medicine (ACSM) position on exercise and fluid replacement says that the goal of drinking while exercising is to prevent 2% fluid loss and extreme loss of electrolyte balance (1). However, we do need to make sure we are hydrated before taking to the field or a training session. A case study conducted by Athletes' Performance in 2008 found that 98% of athletes were dehydrated (by urine testing) prior to their training session. This resulted in a quick hydration check for the athletes.

When we think of hydration we have to think about it throughout the day and not just during training. We recommend taking 10-30 ml per 1/2 Jg of body mass/day. Liquids should be basically water and other low-calorie or no-calorie beverages, followed by 100% fruit juices (depending on caloric needs). This is a good range that helps people reach the recommended baseline fluid intakes of 2.7L / day for women and 3.7L / d for men. In order to prevent dehydration, the ACSM recommends creating an individual approach to minimize fluid loss during training (especially on hot days) by weighing yourself at the beginning and end of sessions and controlling how much fluid is consumed.

A general starting point as recommended by the National Athletic Trainers Association (NATA) is to drink 554-640 ml before exercise, 224-320 ml every 10 - 20 minutes during exercise, and 554- 768 ml for every 1/2 Kg. Lost during exercise (3). During moments of intense activity, extreme temperatures, and long duration, a drink with electrolytes and carbohydrates is perfect in addition to water, since it is essential to replace both water and lost serum salts. Fluid recovery is critical for those who train two or more times per week.

8. Don't waste your routine

Even with the abundant research available on the benefits of post-exercise nutrition, we continue to see athletes skipping their recovery snack or meal. Many are still hesitant to consume calories right after they are burned. In order to optimize the benefits of a training session and kick-off recovery for maximum gains, it is important to consume a post-routine recovery meal that combines both carbohydrates and protein within 45 minutes of training.

This recovery meal should contain a supply factor of 1.2 - 1.5g / Kg. bodyweight that combines both carbohydrates (1.0 - 1.2g / Kg. body weight) and a mixture of milk protein [casein] (0.3 - 0.4g / Kg. body weight) in a ratio ranging from 2: 1 to 4: 1 depending on the intensity and duration of the training. By consuming the athlete this snack, meal, shake or bar that has an effect on their protein and carbohydrate requirements as quickly as possible after training, glycogen supply, gains in lean body mass, performance in a training period subsequent and the immune system will be optimized (2,4,6).

9. Supplement wisely

There are so many supplements on the market that it is difficult to decipher which ones are necessary. Supplements should "supplement" the diet; prioritizing food over supplements. There are a number of situations that suggest a basic supplementation protocol: for example, those who do not get all three weekly servings of fatty fish per week should consider supplementation with an essential fatty acid-based supplement. Those who are not getting the calcium they need, especially female athletes, should consider a calcium-based supplement. The same would apply to iron.

Supplements that go beyond this scope may be considered but should be chosen only after medical evaluation / recommendation and a dietitian. When choosing an add-on, make sure it has a Good Manufacturing Practice (GMP) symbol, that it is free of prohibited substances, and that the labeling is accurate.

MEAL	TIME
6.00	Wake up
6.15	Training
8.00 - 8.15	Whole grain toast / Peanut Butter/yogurt
8.30	Post-workout shake based on Carbohydrates and proteins
10 30	Cereals with blueberries (or similar) and walnuts, scrambled egg, whites with vegetables, low-fat cheese, and olive oil.
13.30	Turkey sandwich with grain bread and spinach salad (lightly seasoned)
16.30	Plum with raw almonds
19.30	Grilled salmon, brown rice, boiled vegetables, large green salad little seasoned.
20.30	Low-fat cheese and ½ cup of blackberries (raspberries or similar)

10. Back to the kitchen

In a world of fast food, travel, and eating away from home, we turn to restaurants, ready meals, "fast" for our food. Restaurants, generally regardless of type, do not take your caloric needs or your health into account when deciding their menus. Eating out is tricky, as most servings are too large and have much more fat and calories than similar homemade dishes. At the end of the day, if you really want to maximize the composition of your body, focus on the macro-nutrients (calories), the micronutrients (minerals and vitamins) and eat as healthy as you can, you are your best ally. The more you can prepare your own food, the more control you will have in eating your own body.

We simplify this by dividing the 10 Rules into 5 general categories: Eat Healthily, Eat Frequently, Hydrate, Recover, and Have Perspective. Each category represents a very important part when it comes to recharging the body for performance and health. In order to stay on track, we ask our athletes and clients to rate their progress with a “Performance Nutrition Assessment” on a daily basis (box 1). Each of these 5 categories are rated on a scale of 1 to 5. This daily checkpoint serves to reflect on how well we are eating despite how busy we are on a day-to-day basis.

When it comes to nutrition, there is no one size fits all answer, magic pill, supplement, or trick. It is about taking the 10 rules and creating “the Perfect Days” (box 2) that fit our needs and trying to get to regularly handle the strategies listed above. If a strategy becomes a habit, we may be on the road to success.