NUTRITION

MANAGEMENT FOR
ATHLETE
Mahayu Firsty Ramadhani
20
th
March 2013
BASIC NUTRITION FOR ATHLETES
Contents
Pre-exercise meal
During exercise meal
Post-exercise meal

DIET FOR ATHLETES
Basic Nutrition Concern for Athletes
Athletes achieve peak performance by training and
eating a variety of foods (25%-75% additional).
Athletes gain most from the amount of
carbohydrates stored in the body.
Fat also provides body fuel; use of fat as fuel
depends on the duration of the exercise and the
condition of the athlete.
Exercise may increase the athlete's need for protein.
Water is a critical nutrient for athletes. Dehydration
can cause muscle cramping and fatigue.

The type and amount of food eaten and the time
between consumption and the event can influence
performance.
The pre-event meal should be a light meal
should be taken at least 3 hours before competing
Easily digestible foods high in complex carbohydrates
A high sugar snack with minimal fat (cereal bar) 15
minutes or so before exercise will maintain blood
glucose levels
PRE-EXERCISE MEAL
Pre-exercise meal
Pasta, breads, fruits and vegetables
A big salad with a small amount of protein
works well
Select a small amount of lean meat such as
chicken or fish.
During Exercise Meal
Frequent ingestion of glucose,
or preferably, a glucose
polymer in water, is widely
accepted as a necessity during
an endurance event, to
replace glycogen. Drink 240-
300 ml every 10-15 min during
exercise

Post-exercise Meal
Research shows that getting 100-200 grams of
carbohydrate within two hours of endurance exercise
helps athletes replenish adequate glycogen stores
Studies have found that a 4:1 ratio of carbohydrate to
protein seems to the ideal combination of nutrition.
Requires vitamins for antioxidant and replace
electrolytesWeigh before and after exercise and
replace fluid losses.
Drink 600-720 ml water for every 0,5 kg lost.

Conclusion
Athlete needs additional energy 25%-75%
from normal people
Management of nutrition is important to
achieve the highest performance of athlete for
competition
Hydration is vital for athlete to maintain
performance
References
Macdonald, I. Food and drink in sport British Medical Buletin (1992) Vol. 48, No 3, pp.
605-614
Quinn, Elizabeth. What to Drink for Proper Hydration During Exercise. 15
th
April 2011.
Accessed from
http://sportsmedicine.about.com/od/hydrationandfluid/a/ProperHydration.htm 18th
March 2013
Quinn, Elizabeth. Simple Sports Nutrition Tips. 3th June 2011. Accessed from
http://sportsmedicine.about.com/od/sportsnutrition/tp/SimpleSportsNutrition.htm
18th March 2013
Dugdale, David C. Nutrition and athletic performance. 20
th
March 2011. Accessed from
http://www.nlm.nih.gov/medlineplus/ency/article/002458.htm 18th March 2013.
Anderson, J L. Young and S. Prior. Nutrition for the Athlete. Accessed from
http://www.ext.colostate.edu/pubs/foodnut/09362.html 18
th
March 2013