CHAPTER 2 Body Compositions in Sport

Nutrition and Sport

After the completion of the chapter, students should be able to:

1. Describe the body composition looks at several methods or tests for assessing body composition.
2. Discuss how body composition affects sports performance.
3. Identify some appropriate use of weight standards.
4. Explore how the body gains and loses water at rest and during exercise.
5. Understand the case study entitled the athletes diet that examines the effectiveness of an athlete's diet.

WHAT IS BODY COMPOSITION?

Body composition is the ratio of lean mass to fat.

Size of the muscle

• Provides shape and structure underneath skin and fat

• Trainees generally wants to increase muscle mass

BODY FAT

• Subcutaneous adipose tissue

• Influences visual appearance of muscles on the surface level

METHODS OF ASSESSMENT

Body composition assessment can never be 100% accurate. We only have methods that provide
indicators.

1. VISUAL APPEARANCE
• Physique assessment through direct, photos videos etc.
• Compare at similar body weights
• Can take years to see significant result
2. BODY WEIGHT
• Technically not a measure of body composition’
• Only tells us how much total tissue we have
• Can be useful in conjunction with other methods.
3. GIRTH MEASUREMENTS
• Measuring circumference of various regions
• We want to see an increase in limb circumference
• We want to see a decrease in waist circumference
(Indicates increase in muscle size and decrease in body fat.
HOWEVER girth measurements is difficult to measure consistently. It is influence by muscle
tension and glycogen storage. It may not be valid for advanced lifters.
4. RESEARCH-BASED TECHNOLOGY –the most objective and accurate measurement)
a. BIOELECTRICAL IMPEDANCE ANALYSIS (BIA)
 d. ADP

5. SKIN FOLDS
• Is a technique to estimate how much fat is on the body. It involves using a device called
a caliper to lightly pinch the skin and underlying fat in several places.
6. LIFTING PERFORMANCE
• Can be used a gauge for muscle growth

HOW BODY COMPOSITION AFFECTS PERFORMANCE?

Sport performance is highly dependent on the health- and skill-related components of fitness (power,
speed, agility, reaction time, balance, and Body Composition coordination) in addition to the athlete’s
technique and level of competency in sport-specific motor skills. All fitness components depend on body
composition to some extent. An increase in lean body mass contributes to strength and power development.
Strength and power are related to muscle size. Thus, an increase in lean body mass enables the athlete to
generate more force in a specific period of time. A sufficient level of lean body mass also contributes to
speed, quickness, and agility performance (in the development of force applied to the ground for maximal
acceleration and deceleration). Reduced nonessential body fat contributes to muscular and cardiorespiratory
endurance, speed, and agility development. Additional weight (in the form of nonessential fat) provides
greater resistance to athletic motion thereby forcing the athlete to increase the muscle force of contraction
per given workload. The additional body fat can limit endurance, balance, coordination, and movement
capacity. Joint range of motion can be negatively affected by excessive body mass and fat as well, and mass
can form a physical barrier to joint movement in a complete range of motion. Thus, athletes competing in
sports that require high levels of flexibility benefit from having low levels of body fat.

The demands of the sport require that athletes maintain standard levels of body composition. Some sports
require athletes to be large in stature, mass, or both, whereas some athletes prosper when they are small in
stature. For example, linemen in American football and heavyweight wrestlers need high levels of body mass.
Although lean body mass is ideal, these athletes can benefit from mass increases in either form (fat included).
Greater mass provides these athletes with more inertia, enabling them to play their positions with greater
stability provided speed and agility are not compromised. Strength and power athletes such as American
football players, wrestlers, and other combat athletes; powerlifters; bodybuilders; weightlifters; and track and
field throwers benefit greatly from high levels of lean body mass. Endurance athletes such as distance
runners, cyclists, and triathletes benefit greatly from having low percent body fat. Athletes such as gymnasts,
wrestlers, high jumpers, pole vaulters, boxers, mixed martial artists, and weightlifters benefit greatly from
having a high strength-to-mass (and power-to-mass) ratio. Training to maximize strength and power while
minimizing changes in body mass (and keeping body fat low) is of great value to these sports. Gymnasts, pole
vaulters, and high jumpers have to overcome their body weights to obtain athletic success. Thus, minimizing
changes in mass enables greater flight height, time, and aerial athleticism.

Wrestlers, boxers, mixed martial artists, powerlifters, and weightlifters compete in weight classes. Because
higher weight classes may denote more difficult competition, these athletes benefit from improving strength
and power while maintaining their normal weight class. Athletes such as baseball and softball players benefit
from increased lean body mass and reduced body fat. The additional lean mass can assist in power, speed,
and agility, and keeping body fat low assists with endurance, quickness, speed, and agility as well (for
performing skills such as throwing, hitting, fielding, and base running).

Basketball and soccer are two of several combination anaerobic and aerobic sports in which athletes need
power, speed, quickness, agility, and strength yet also moderate to high levels of aerobic fitness. Athletes
from both of these sports benefit from having low body fat while maintaining or increasing lean body mass.
Although some athletes can tolerate higher levels of body mass and perhaps percent body fat, it is generally
recommended that data obtained from frequent body composition measurements be used to develop training
plans aimed at reducing body fat while maintaining or increasing lean body mass.
 Why?
• Water losses during day
– Via
v Urinary output
v Insensible perspiration
- through skin (~30%)
v Exhaled air
v GI tract
Water
• Where is it stored in the body?
– 65% is stored in the inside body cells (intracellular water)
– 35% is outside the body cells (extracellular water)
• Intercellular (interstitial) is between and surrounding cells
• Intravascular is within the blood vessels
– Fluid shifts between these compartments during rest and exercise efforts
• Held in the body by protein, CHO, and electrolytes (sodium in particular)
Water
• How is body water regulated?
– By the kidney
• Normohydration (Euhydration) – normal body water levels
• Dehydration – loss of body water
• Hyperhydration – excess fluid retention by body
– Main feedback device
• Osmolality – amount of dissolved substances in solution
Water Control Mechanism
Major functions of water in body
• Building material for cells
• Protection of body tissues (can’t compress water)
• Control osmotic pressure inside body
• Major constituent of blood
• Essential for proper functioning of senses
• Regulation of body temperature
Electrolytes
• Defined as substances in water that conduct an electric current
• Major electrolytes in body
– Sodium, potassium, chloride, bicarbonate, sulfate, magnesium, and calcium
Electrolytes
• Sodium
– RDA: there is none at current time; avg minimum for adults is 500 mg/day but suggested to be 1,250-
2,400 mg/day for athletes who sweat profusely
– Food Sources
• Found in natural and processed foods (more)
– Avg American takes in 4,000-4,800 mg/day
Electrolytes
• Sodium
– Major Functions
• Control of water balance and pressures; nerve transmission; muscle contraction
– Deficiency
• Concentration of sodium increases in blood during short-term exercise
• Prolonged exercise and sweating may decrease sodium amount, particularly in hot environment
leading to heat problems
Electrolytes
 • Bananas, citrus fruits, fresh vegetables, milk, meat, fish
– Major Functions
• Water balance and electric potentials in nerves and muscles; transport of glucose into muscle,
storage of energy in muscle
– Deficiency
• Rare but can occur during fasting, diarrhea, use of diuretics
• Symptoms included muscle weakness and heart stoppage
– Excess
• Heart ECG dysrhythmias can occur
Fluid and Electrolyte Losses
• How does environmental heat affect physical performance?
– Performance in strength, power, or speed events that last less than 1 minute is not adversely affected
– Performance in prolonged aerobic events is worse compared to cooler environments
Fluid and Electrolyte Losses
• How do dehydration and hypohydration affect physical performance?
– Studied from 2 perspectives:
• Voluntary dehydration
– Individual choses to lose weight, such as with wrestlers and boxers
• Involuntary dehydraton
– Water is lost as a result of training or competition; body attempting to maintain temperature
homeostasis
– Note: Dehydration leads to hypohydration
Fluid and Electrolyte Losses
• Voluntary Dehydration
– Usually involves use of exercise-induced sweating, thermal-induced sweating such as saunas, diuretics
to increase urine losses, and decreased intakes of fluids and foods
– 4-8% losses in body weight (primarily water) have resulted in mixed results
• Some studies show no effect on performance in anaerobic events
• Anaerobic muscular endurance tasks lasting longer than 20-30 seconds have shown impaired
performances, up to 15% drops in performance
– Impairments possibly due to loss of K+ in muscle and high temperatures in muscle
Fluid and Electrolyte Losses
• Involuntary Dehydration
– Usually associated with prolonged endurance events under warm, humid environmental conditions
– Less than 2% losses in body weight have shown significant decreases in performance
• The greater the losses, the greater the decrement in performance
• Decrements in performance are related to cardiovascular function and temperature regulation
– A 3% weight loss can decrease aerobic performance by 4-8% in a neutral environment
v Impairment would be greater in hot environment
Fluid and Electrolyte Losses
• Why are there decrements in performance with Involuntary Dehydration?
– Reduction in plasma volume
• Decreases cardiac output and skin blood flow
– Decreases in skin blood flow lower sweat rate and increase core temperature
– HR is increased and stroke volume is decreased
– Increased GI distress
• Symptoms of nausea, vomiting, bloating, cramps
– Disturbed fluid and electrolyte imbalances
– Cognitive function can be impaired with 1-2% dehydration

Fluid and Electrolyte Losses

 • Apocrine
– Located in hairy areas of body
– Secrete an oily mixture to reduce friction from movement
• Eccrine (2-3 million)
– Located over surface of body
– Primarily involved with temperature regulation
– Sweat is 99% water & hypotonic (less [ ] of electrolytes compared with body fluids)
• Major electrolytes in sweat
– Sodium, chloride, along with other macro and microminerals
• Small quantities of N, amino acids & water-soluble vitamins
Fluid and Electrolyte Losses
• Does excessive sweating result in electrolyte deficiency?
– Levels of Na+ (water loss) and K+ (leakage from muscle and water loss) increase
– Levels of chloride and calcium remain unchanged
– Levels of Mg usually decrease (due to need from muscle, particularly for prolonged, endurance events)
– Prolonged events, without fluid replacement, have resulted in 5-7% decreases in Na+ and Chloride;
K+ decrease of 1%
– Overall, no significant loss of electrolytes provided adequate fluid replacement occurs
Fluid, CHO, and Electrolyte Replacement
• Which is most important to replace during exercise in the heat?
– Water replacement is the primary consideration
– CHO drinks are important for maintaining glucose and glycogen energy sources in prolonged endurance
events
– Electrolyte replacement is important in events with heavy sweat losses (e.g. ultra-marathons)
Fluid and Electrolyte Losses
• Guidelines for maintaining fluid balance during exercise
– Skin wetting with cold water
• Some suggest this to be detrimental due to decreased sensation of need to sweat
– Athletes increase effort without the body compensating for heat regulation inside the body
• Others suggest psychological sense of relief
• No proven benefit to performance; more research needs to be done

Fluid and Electrolyte Losses

• Guidelines for maintaining fluid balance during exercise
– Hyperhydration
– Increased hydration prior to an event in hot environment is likely to improve cardiovascular
function and temperature regulation
– Recommendation
v 1 pint (16 oz) when waking in morning
v 1 pint at 1 hour before event
v 1 pint at 15-30 min before event
Fluid and Electrolyte Losses
• Guidelines for maintaining fluid balance during exercise
– Rehydration
– Shown to minimize the rise in core temperature, reduce stress on cardiovascular system, and
help maintain optimal race pace (in events of 1 hour or more in the heat)
– May reduce loss of muscle glycogen
– Water ingested during exercise may appear in plasma and sweat within 10-20 minutes
v This will depend upon gastric emptying and intestinal absorption
Fluid and Electrolyte Losses
• What factors influence gastric emptying?
 – 6-8% glucose solution is recommended by ACSM; greater than 10% may slow emptying
Gastric Emptying
• Osmolality
– Adding electrolytes and CHO to fluids increase osmolality which slows emptying
• Glucose polymer-fructose solutions have shown lessened effect on gastric emptying

• Temperature of solution
– Cold fluids empty from stomach more rapidly than warm fluids
Gastric Emptying
• Exercise
– Moderate intensity exercise helps facilitate emptying while intensities around 70-75% VO2 max have a
“slowing” effect on emptying
– Cycling does not differ from running during the initial hour of a long exercise; however, gastric
emptying is quicker during later stages of prolonged cycling vs running

• Dehydration State
– Rate of gastric emptying not affected by 3% hypohydration, however greater water loss may slow
gastric emptying
Intestinal Absorption
• Absorptive capacity of intestines does not limit the effectiveness of an oral rehydration solution
– Water absorption is helped by presence of glucose and sodium
• Glucose stimulates sodium absorption, and sodium is needed for glucose absorption
• Multiple forms of CHO appear to enhance absorption of water
– High intensity exercise may slow intestinal absorption of water
– Individual differences exist in regard to intestinal absorption
CHO replacement during exercise in heat
• Warm environments tend to accelerate use of muscle glycogen
• General findings
– GES and GPS solutions between 5-10% empty stomach as effectively as water
• 1 gram of CHO per minute of prolonged activity is recommended
• Cola drinks or fruit juices may be diluted in half (equal parts cola and water)
– Higher CHO solutions delay gastric emptying and cause GI distress (excess gas production, flatulence,
sensation of defecating, and cramping); more so in runners than cyclists
Electrolyte replacement during exercise in heat
• Electrolyte replacement is not necessary during exercise of durations less than 4 hours
– Amount of electrolytes in blood actually increase
– Excessive intake may aggravate electrolyte balance and impair performance
• Sodium intake of 20-30 mEq/L (1-2 grams of salt per liter) are recommended for prolonged events such as
ultramarathons and triathlons
– Water intake alone, without some Na+ may lead to hyponatremia (subnormal amount of Na+ in blood)
• Chicken broth or chicken noodle soup has been shown to help with fluid retention after dehydration
Electrolyte replacement during exercise in heat
• Hydration Check
– Check body weight in morning; if you weigh several pounds less from previous day, you’re most likely
hypohydrated
Are salt tablets or K+ supplements necessary for exercise in hot conditions?
• General Information
– Salt is 40% Na+ and 60% Cl
– Less salt will be lost in an acclimatized compared to an unacclimatized individual
– Average meal contains 2-3 grams of Na+
• Total for 3 meals is usually enough to cover Na+ lost in sweat
Are salt tablets or K+ supplements necessary for exercise in hot conditions?
• Recommendations for Salt Intake
– In general, salt tablets not needed with regular well-balanced meals
Prudent Recommendations of Fluid Replacement with Exercise in Hot Conditions
• Before Competition
– Be well-trained and acclimatized
– Be well-hydrated the day before and morning of competition
– Hyperhydrate (10-17 oz or 300-500 ml) of cold fluid at 15-30 minutes before exercising
– If exercise is prolonged, add CHO to fluid (6-8% glucose solution)
– Minimize consumption of alcoholic beverages the night before competition; could lead to
hypohydration
– Avoid drinking caffeinated beverages 1-4 hours prior to competition; may increase urine production
during rest
Prudent Recommendations of Fluid Replacement with Exercise in Hot Conditions
• During Competition
– Drink cold water (40-50oF or 4.4-10oC) when CHO intake is of no concern, i.e. events less than 50-60
minutes
– For events longer than 60 minutes, CHO drinks (6-8%) should be considered; multiple forms
(glucose, sucrose, fructose, glucose polymers) of CHO drinks may be helpful
Prudent Recommendations of Fluid Replacement with Exercise in Hot Conditions
• During Competition
3. Drinks should contain small amounts of electrolytes, particularly for events of prolonged duration (4-5
hrs)
– 460-690 mg Na+/liter
– 200-400 mg K+/liter
4. Fluid should be palatable
– Cold and sweet enhances palatability
– Carbonated beverages nor use of aspartame don’t appear to inhibit gastric emptying; however
less fluid is usually consumed
– Citric acid may impair gastric emptying by 25%
– Caffeinated drinks don’t appear to have detrimental effect when consumed during exercise
Prudent Recommendations of Fluid Replacement with Exercise in Hot Conditions
• During Competition
5. Rehydrate with 6-8 oz (180-240 ml) of cold fluid during exercise at 10-15 minute intervals
– One normal mouthful/swallow = 1 ounce
– Per minute, 50 ml of fluid may be lost through sweating (up to 3 liters per hour) but only 20-30
ml of fluid may be absorbed from intestines in that time
4. Rehydrate early in endurance events
– Thirst does not develop until ~ 1-2% of body wt has been dehydrated
Note: dehydration may impair gastric emptying and cause GI distress
Prudent Recommendations of Fluid Replacement with Exercise in Hot Conditions
• After Competition
1. Consume enough fluids to regain body weight losses
– Consume 150% of body wt loss; or 24 ounces of fluid for each 16 oz lost
– Consume fluids with high CHO content; fruit juices and sport drinks are good choices
– Combining CHO with protein in drinks may speed rate of glycogen replacement
2. Consume drinks with some Na+ or you can add some salt on your foods
3. Avoid caffeinated beverages
a. These can increase electrolyte losses during recovery
4. Avoid alcoholic beverages containing 4% or more alcohol
a. These delay restoration of blood volume
Prudent Recommendations of Fluid Replacement with Exercise in Hot Conditions
• In Training
1. Practice consuming fluids while you train
– Consuming GES during training may result in more effective workout
Does glycerol supplementation enhance endurance performance in hot weather?
• Glycerol + water hyperhydration
– Suggested to increase osmotic pressure of body fluids which may increase blood volume
• This could enhance temperature regulation, hence improve performance
– For each kg of body wt, 1 g of glycerol is combined with water
• Some studies have shown twice as much water is retained with glycerol-induced hyperhydration;
others show no advantages
• Studies have shown improvements in endurance cycling performance; others show no benefit –
runners have to use more energy to move water around
• Suggested improvement in giving body builders “cut” appearance
Does glycerol supplementation enhance endurance performance in hot weather?
• Glycerol + water hyperhydration
– Should be cautious in excess use of glycerol since it may increase pressures in intracellular spaces
causing tissue damage; also may cause nausea, vomiting, headaches
– Glycerate is the commercial product
• Pro Hydrator contains glycerol
• Glycerine is sold in stores
– This must be diluted, not taken internally in store form
v Dilution is 36 ml of glycerol with 955 ml of water for each 100 lbs of body wt (1.25 oz per
quart of water)
Does sodium bicarbonate (soda loading) improve performance?
• Sodium bicarbonate (baking soda) is an alkaline salt found naturally in the body which controls excessive
acidity
– During high intensity anaerobic exercise, it can buffer large amount of lactic acid accumulation in the
blood
– It can have potential benefits on each of the energy systems
Does sodium bicarbonate (soda loading) improve performance?
• Sodium bicarbonate and the energy systems
– ATP-PC system
• No ergogenic effect on intense efforts < 30 seconds or resistance exercise tasks
Does sodium bicarbonate (soda loading) improve performance?
• Sodium bicarbonate and the energy systems
– Lactic acid system
• Ingestion of sodium bicarbonate or sodium citrate has generally shown:
– Decreased acidosis in the muscle
– Decrease “sense” of fatigue during exercise
– Increase in exercise performance in events of 1-3 minutes of high intensity
• Other studies suggest no improvement in performance but not hindrance either
• If taken, recommendation
– Take 0.15-0.30 g sodium bicarbonate per kg body wt (< 1 oz for avg adult)
– Take dosage 1-3 hours prior to exercise task
Does sodium bicarbonate (soda loading) improve performance?
• Sodium bicarbonate and the energy systems
– Oxygen system
• Some studies suggest a beneficial effect on performance in events of 4-5 minutes duration and
possibly up to 60 minutes of exercise effort
• Other studies have shown no benefit in maximal runs of 4-30 minutes duration
Sodium Bicarbonate Use
• Safety
– Generally safe, but excessive dosages may cause GI distress or alkalosis with symptoms of apathy,
irritability, and muscle spasms
How do you reduce problems with exercising in heat?
• Check temp and humidity before exercise
• Exercise in morning or evening
• Exercise in the shade; wear sunscreen
• Wear thin clothing that is loose to allow air circulation; loose hat in the sun
• Run into breeze in latter portion of your run
• Drink cool fluids periodically (6-8 oz every 10-15 min)
• Replenish water daily (drink 16-24 oz/pound lost)
• Hyperhydrate if performing prolonged strenuous exercise (16-32 oz at 30-60 min prior to start of
exercise)
How do you reduce problems with exercising in heat?
1. Replenish lost electrolytes (salt) if sweating excessively
2. Avoid excessive intake of protein; protein metabolism increases heat production by body
3. Avoid consuming caffeinated beverages several hours before exercise; it is a diuretic and increases
metabolism
4. Avoid alcohol the evening before exercise
5. If out-of-shape, exercise at low intensities
6. Be aware of signs and symptoms of heat illnesses
7. Don’t exercise when ill or had fever recently
8. Become acclimatized to heat before exercising in warm-hot competitive conditions

How do you become adapted?

• Living in a warm environment will confer some adjustment to heat
• Physical training will provide ~50% acclimation and increase body water levels
• Techniques for acclimatization (takes 7-14 days; longer for children)
– Cut down the amount and intensity of exercise in beginning stages of acclimation
– Increase amount and intensity of exercise as adjustment to heat occurs
– Mimic warm/hot environment in temperate areas
• Exercise in warm environments
• Wear extra layers of clothes
Physiological responses to acclimatization
•
Plasma volume expands resulting in greater total blood volume; blood vessels conserving more
protein and Na+
• Extra blood volume allows for greater stroke volume
• More blood volume allows more O2 and nutrient delivery to muscles; more blood to skin to allow for
more efficient cooling
• Less muscle glycogen is used, sparing important energy for performance
• Sweat glands hypertrophy and secrete 30% more sweat; greater evaporation

Physiological responses to acclimatization

• The amount of salt in sweat decreases by ~ 60%; evaporation is more efficient
and electrolytes are conserved
• Sweating starts sooner at a lower core temperature
• Core temperature will not rise as high or as rapidly as when it did in
unacclimatized state
• Psychological feeling of stress is reduced during exercise

18 FOODS TO FUEL ATHLETIC PERFORMANCE

You may find it helpful to focus on the foods that are beneficial since increasing certain foods is often
easier than avoidance diets. Of course, your body is different than anyone else’s, so some foods may
prove to increase your speed and performance more than others.

1. Wild Salmon
While you should avoid unhealthy fats, fish offers a rich source of omega-3s that are great for your
Low in calories and sugar content, bananas are a great source of sustainable energy without the risk of
a sugar crash. Due to their fiber content, bananas will help you feel full for a longer period of time and
offer post-workout recovery benefits. The average banana has 422mg of potassium and will reduce the
chance of muscle cramps or spasms by helping your body regulate fluids. While exercising, you sweat
out potassium, so athletes should make sure they are eating enough potassium-rich foods afterward to
keep their levels high.

If you don’t love bananas, most fruits and vegetables are rich in potassium, as well. Oranges,
cantaloupe, grapefruit, raisins, dates, prunes, apricots, spinach, broccoli, mushrooms, peas, cucumbers
and potatoes all contain high amounts of potassium.

3. Almonds

Filled with vitamin E, B, magnesium, and manganese, almonds are a great choice for fuel between
athletic events and workouts. They contain healthy fats, protein, and fiber that are good for sustaining
energy and supporting a healthy body. Some studies have found that athletes are able to burn more
carbohydrates after eating almonds than they do with other foods. The antioxidants in almonds are also
beneficial for athletes.

4. Oatmeal

When you are working hard, you may often need a quick and filling meal. Oatmeal—a good alternative
to cereal, which often lacks essential nutrients and contains high fructose corn syrup—is a low-fat and
low-sugar meal that takes just minutes to make. Oatmeal offers a rich dose of vitamin B, thiamine,
manganese, phosphorus, folate, iron, magnesium, and zinc. The vitamin B6 it contains can be turned
into energy by the body.

You can load your oatmeal up with berries, nuts, and your milk of choice to increase the nutrients,
natural energy boost, and flavor. Rather than sweetening it with sugar, try raw honey—a natural
ingredient that has been shown to offer many nutrients and boost performance for athletes.

5. Chicken

One of the more versatile foods is chicken. It can be roasted, baked, diced, minced, and ground, just to
name a couple of ways that it can be a filling main course. This is one of the more well-known foods that
is deemed good for athletes since it is naturally low in sugar and high in protein. Protein is important for
building and sustaining muscles. It is also one of the cheaper ingredients—certainly the cheapest meat.

6. Mixed Berries

Berries are high in vitamins, fiber, and antioxidants. These sweet little gems might taste incredible, but
they are actually low in sugar compared to other fruits. Raspberries, blackberries, strawberries and
blueberries are some favorites that offer dense nutrients and are considered superfoods. Cherries
naturally reduce inflammation. Cranberries are great for improving immune function and lowering blood
carb-load than turning to the breads and pastas that have been bleached and stripped of their natural
benefits. Whole-grain pasta tends to take a little longer to cook, so make sure you are following the
directions on the box. Due to this pasta being a little denser than traditional white pasta, try making your
whole grain pasta with a flavorful sauce such as a pesto or arrabiata to help balance out the flavor.
Whole wheat couscous is another pasta option with the same benefits, but in smaller form that can make
it easier to mask the flavor with other ingredients. You can also add whole wheat vermicelli to your
brown rice for a blend of nutrients and long-lasting complex carbs for energy.

8. Quinoa

Another whole food that is high in protein is quinoa. Quinoa is an ancient grain that recently really came
into the spotlight for US diets. Its high levels of amino acids are also beneficial for muscle growth and
performance. This high-fiber food is delicious when mixed with garlic and then sauteed with kale or
spinach. This can create a quick, high-carb meal. Almost more like a seed than a grain, one cup will give
you 8 grams of protein and 5 grams of fiber.

9. Eggs
If you don’t have an egg allergy or intolerance, then eggs offer an incredible source of healthy fats,
protein, Vitamin B, calcium, and more. Eggs contain vitamins B1, B2, B6, and B12 which provide a lot of
natural energy to help boost your performance. Eggs are also high in choline, which will delay fatigue
and offers a lot of value for endurance. The magnesium in eggs can help with recovery, and zinc is
helpful for building lean muscle mass.

To focus on protein over fat, you can reduce the number of yolks in the eggs you make. Those trying to
lose body fat and tone up will want to go for a strictly egg white option or only use one yolk, so they get
a lighter, protein-rich meal. Athletes can process and utilize fat better so using a small amount of yolk
can be a good way to add protein, antioxidants, and vitamins.

10. Green Vegetables

Green vegetables like kale, spinach, broccoli, swiss chard, brussels sprouts and asparagus are some of
the best vegetables for athletes because they are high in nutrients, vitamins, plant proteins and fiber.
They are nutrient powerhouses that will help improve your blood flow, heart rate, energy level, mood and
more. You don’t want to skimp on the green vegetables as an athlete.

If you struggle with the flavor or just feel like salads take too long, greens are easy to mix into
smoothies. You can add spinach to berries and your favorite vanilla protein powder for a smoothie
packed with vitamins and antioxidants.

11. Raisins

When you need a quick burst of energy to get you through a game or a long run, where do you turn? If
you're dependent on sports gels or other high-sugar solutions, it's time to rethink your approach.
 Raisins are just one of many types of dried fruit that can boost both athletic performance and long-term
health. Other options worth trying include:

• Prunes

• Dates
• Dried cranberries

• Dried figs
When selecting these and other dried fruits, look carefully at the sugar content. Sometimes, extra sugar
is added to already sweet products. The amount of added sugar can vary significantly from one type of
dried fruit to the next, but any addition should be avoided when possible.

12. Beet Juice

Beet juice may not seem like the most appetizing option in this guide, but even a brief glance at its
compelling benefits will have you eager to add it to your athletic diet.

Sometimes referred to as beetroot juice, this concoction is rich in epicatechin. This flavonol is popular
among bodybuilders, as it improves the production of nitric oxide — an essential molecule that allows
your blood vessels to both dilate and constrict.

Proper levels of nitric oxide keep the blood vessels expanded enough to promote healthy blood flow.
This, in turn, promotes better athletic performance, particularly for endurance-oriented activities.
While research suggests that the athletic benefits of epicatechin (and nitric oxide) can be modest, this
can definitely provide an edge for the toughest competitions.
Beet juice also contains betaine (also known as trimethylglycine). Essential for processing the amino
acid homocysteine, betaine is believed to improve power. Its impact has proven favorable during tests
involving a bench press throw and vertical jump power.

13. Dark Chocolate

Chocolate is the ultimate indulgence, but you might not need to limit it as much as you suspect. Dark
chocolate can be as healthy as it is delicious—provided you select the right types—and, as always,
enjoy in moderation.

Research suggests that dark chocolate can deliver far-reaching improvements to cardiovascular health
for the general population, so it's worth enjoying even when you're not preparing for a big race or game.
If better athletic performance is the immediate goal, you'll also discover significant benefits from eating a
square or two per day. After all, dark chocolate is high in epicatechin — the nitric oxide-increasing
flavonol we discussed previously.

In a noteworthy study published in the Journal of the International Society of Sports Nutrition, amateur
cyclists were encouraged to replace their typical snacks with modest amounts of dark chocolate. As a
In addition to providing more magnesium than most snacks, pumpkin seeds are loaded with an amino
acid known as leucine. While primarily known for its role in regulating blood glucose in diabetics (and its
impact on childhood growth and development), leucine ups the ante for human growth hormone (HGH)
production. Key for metabolism and muscle mass, HGH is thought to make athletes stronger and better
able to recover.

15. Lean Beef

Many of the foods you already eat on a daily basis could be tweaked just slightly to provide an even
greater dietary boost. Such is the case with beef; go leaner, and you'll see numerous benefits above and
beyond the ground beef you probably already consume on a regular basis.

Wonderfully versatile, lean beef offers one of the easiest and most appetizing solutions for adding extra
protein and iron into your diet. Since athletes need far more iron than the general population, easy-to-
eat sources such as lean beef are incredibly important.

Lean beef is also a notable source of vitamin B-12. One of the lesser-known vitamins, B-12 is a common
supplement among elite athletes. Deficiency leads to fatigue, while healthy levels promote impressive
stamina. B-12 deficiencies become more common with age, so it's extra important for mature athletes to
consume enough of this essential vitamin.

16. Sweet Potatoes

One of the best sources of carbohydrates for endurance athletes, sweet potatoes are packed with
several important types of vitamins, not to mention fiber for improved digestion. Many runners swear by
these delicious orange tubers, which they often enjoy in place of pasta during health-oriented carbo-
loads.

Sweet potatoes' athletic benefits derive, in large part, from their low glycemic index. As a result, energy
is released more slowly and over a longer period of time. This means that, while sweet potatoes won't
provide much of an immediate boost, their benefits will be obvious during long games or other extended
athletic events.

Also notable: high levels of manganese, a mineral that works closely with iron. If proper levels are
maintained, manganese can help to prevent anemia. Manganese supplementation is often
recommended for athletes who are prone to inflammation or muscular strains.

17. Avocados

Avocados are more than just a Millennial craze; they're an excellent source of healthy fats — and, of
course, they're delicious. While their high caloric content may deter some people, this is actually
beneficial for some athletes.

Many of the best-known benefits of avocados can be credited to their high concentrations of omega-3
 choice among student-athletes, who appreciate that it's one of the most affordable and shelf-stable
foods available.

Even athletes with lower caloric needs can benefit from eating peanut butter, provided they enjoy this
treat in moderation. High quantities of dietary oxidant vitamin E can be found in peanut butter. This
protects the cells from the damage wrought by free radicals, which are a byproduct of exercise.
Be careful about where and when you consume peanut butter. Nut allergies are common — and limited
exposure can trigger severe reactions. When in doubt, enjoy peanut butter at home, where it can be
quickly and easily integrated into a variety of satisfying meals and snacks.

FOODS THAT CAN SLOW DOWN ATHLETES

There are a lot of foods that offer little-to-no nutritional value. Some foods even increase inflammation,
which can slow athletes down, hinder recovery time, or increase the risk of injury. Some foods that can
cause issues for athletes include:
• Sugar and high fructose corn syrup (breakfast cereals, ice cream, applesauce, etc.)
• Trans fats (margarine and some oils)

• Alcohol

• Foods that cause intolerance (this is specific to each person, but some of the most consistent culprits include
dairy, corn, soy, eggs, and wheat)

• Highly processed foods

• High-sodium foods (canned soups, frozen dinners, etc.)
A carbohydrate-restricted diet can impact how the body is able to move, often causing it to slow down. A
highly active athlete should avoid diets that are low-carb or not well-rounded with nutrients. Healthy fats
are best eaten after athletic performance since they can take a long time to digest and can slow you
down and make you feel lethargic.