nutrition

GUIDE
FUELING FOR PERFORMANCE
contents
Where We Get Fuel From 2 Competing in sport, recovering from daily training, and maintaining good
health throughout seasons requires a daily nutrition investment for an athlete
Fueling Before, During, & After Activity 9 to be at their best. Fueling requirements can vary depending on an individual’s
energy expenditure, metabolism, state of health, sport, and other factors.
Gut Health 19 Matching appropriate nutrition practices to an individual’s needs leverages the
power of nutrition to support health and performance. Unfortunately, there
Building Muscle 19
is a lot of misinformation available regarding a proper diet for athletes. In the
quest for success, many athletes will try any dietary regimen or nutritional
Fluids & Hydration 20
supplementation promising a new level of physical performance. However, an
Vitamins & Minerals 26 evaluation and modification of an individual’s current dietary intake can typically
help maximize peak performance.
Supplements & Your Health 29 This resource aims to provide sport-based nutrition guidelines and tips for both
beginner and seasoned athletes. Whether you are looking for a starting place for
Bottom Line 33
your performance nutrition strategy, want to check in on where the latest sports
nutrition research stands, or just need tips for optimizing your existing nutrition
approach, this guide can be valuable for you.

1
 where we get CARBOHYDRATES
fuel from The Master Fuel

The body relies on the three macronutrients for fuel – carbohydrates, fats, Carbohydrates are essential to fuel and refuel glycogen in the body. Glycogen,
and protein. Everyone burns different amounts of each macronutrient found in the muscles and liver, is how the body stores crucial carbohydrate
depending on the duration and intensity of activity. The below table shows how energy for use in exercise. It can be thought of as a ‘battery’ that supports
macronutrients are generally used across varying types of activity. Compared optimal performance when fully charged. On the other hand, if glycogen stores
to protein and dietary fat, carbohydrates are the most efficiently broken down are low, performance can be impaired.
and metabolized form of energy.
A diet rich in carbohydrates supports optimal performance of both endurance-
based and intermittent, high-intensity activities. As a guideline, and depending
CARBS FATS PROTEINS on the training intensity and routine, athletes should consume anywhere from
3-12 grams of carbohydrates per kilogram of body weight throughout the day.
100

TYPE OF Carbohydrates Example Example

80 ACT I V I T Y in grams per kilogram of
body weight
120 lbs. (54.5 kg) 180 lbs. (81.8 kg)
% OF USED ENERGY

LIGHT 3-5 g/kg 164-273 245-409

60 Low intensity and skill-
based activity body weight grams carbs grams carbs

MODERATE 5-7 g/kg 273-382 409-573

40 Exercise ~1 hour at
body weight grams carbs grams carbs
moderate intensity

HIGH
20 Exercise ~1-3 hours 6-10 g/kg 327-545 491-818
at moderate to high body weight grams carbs grams carbs
intensity

0 VERY HIGH
Exercise ~4-5 hours 8-12 g/kg 436-654 654-982
at moderate to high body weight grams carbs grams carbs
intensity
REST TO LOW MODERATE HIGH INTENSITY
INTENSITY INTENSITY ACTIVITY CARBOHYDRATE INTAKE BEFORE EXERCISE
ACTIVITY ACTIVITY
While overall daily carbohydrate intake is the priority for proper fueling,
strategic carbohydrate intake in the time leading up to activity also plays an
CARBOHYDRATES ARE THE PRIMARY FUEL important role in supporting performance. Not only do carbohydrates keep an
athlete from feeling hungry before and during exercise, but the intake in the
SOURCES THAT POWER THE MAJORITY OF hours before activity aims to help maintain energy stores and provide fuel to
ACTIVITIES REQUIRED TO COMPETE IN SPORT. exercising muscles in a way that minimizes the risk of gastrointestinal, or GI,
upset related to foods consumed.

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 PROTEIN’S ROLE AS
A TEAM PLAYER

food sources
Protein has always been a particularly popular nutrient with athletes because
of its role in building and maintaining muscles. Indeed, athletes need to
consume a wide variety of high-quality protein foods in their diets. However,
while protein is necessary for rebuilding and repairing muscles, it is not the
primary fuel, and consuming more protein than needed is not going to give
athletes larger and stronger muscles.
of protein
Perhaps the biggest issue with consuming more protein than needed is that FO O DS T H AT A RE M OST LY P ROT E I N
this habit tends to decrease intake of other foods like starches, fruits, or
veggies since a person can only eat so much at one time. The goal is to meet 4 OZ. FISH/SEAFOOD 4 OZ. EXTRA
30 g protein FIRM TOFU
protein needs and still allow enough space on the plate and in the stomach for 12 g protein
other foods important for fueling and nourishing health and performance.

4 OZ. MEAT/POULTRY 2 EGGS

CONSIDER THESE PROTEIN GUIDELINES BASED ON 12 g protein
30 g protein
BODY WEIGHT
Daily needs to
Daily needs for Protein goal in 1 CUP GREEK YOGURT 3/4 CUP SHELLED
maintain muscle
B O DY muscle building
and lose fat mass
each meal/snack OR COTTAGE CHEESE EDAMAME
WEIGHT and recovery
in a calorie deficit
(minimum) 25 g protein 10 g protein
1.6-1.8 g/kg 0.4 g/kg
2-2.2 g/kg
120 LBS. (54.5kg) 87-98 grams 109-120 grams 22 grams FO O DS T H AT A RE RI C H I N OT H E R M AC RO N U T RI E N TS
130 LBS. (59kg) 95-106 grams 119-130 grams 24 grams
1 BAGEL 1 CUP COW’S MILK
140 LBS. (63.5kg) 102-115 grams 127-140 grams 26 grams 10 g protein 8 g protein
55 g carbs 12 g carbs
150 LBS. (68.2kg) 109-123 grams 136-150 grams 27 grams

160 LBS. (72.5kg) 116-131 grams 145-160 grams 29 grams 1 CUP QUINOA 1 OZ. NUTS OR SEEDS
8 g protein 8 g protein
170 LBS. (77.3kg) 124-139 grams 155-170 grams 31 grams 40 g carbs 16 g fat

180 LBS. (81.6kg) 131-147 grams 163-180 grams 33 grams

2 TBS. PEANUT BUTTER 1 OZ. OR SLICE
190 LBS. (86.4kg) 138-156 grams 173-190 grams 35 grams 8 g protein OF CHEESE
16 g fat 7 g protein
200 LBS. (90.7kg) 145-163 grams 181-200 grams 36 grams 7 g fat

1 CUP WHOLE 1 CUP BEANS

WHEAT PASTA
7 g protein
8 g protein
20 g carbs
40 g carbs
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 FAT AS
FUEL
Fat is the primary fuel for light to moderate intensity exercise. Fat is a valuable BASED ON AN INDIVIDUAL’S DAILY CALORIC INTAKE, HERE ARE
fuel for muscles during endurance exercise and performs many important EXAMPLES OF WHAT 20-35% FAT INTAKE NEEDS WOULD BE
functions in the body.
1,500 CALORIES 33-48 grams of fat
Stored fat provides an abundant source of energy. A 150-pound athlete with 6%
body fat carries about 1,500-2,000 calories in the form of glycogen and up to 2,000 CALORIES 44-78 grams of fat

about 40,000 calories in the form of stored fat. Fat stores play an important role 3,000 CALORIES 67-117 grams of fat
in fueling athletes in situations where glycogen has been depleted and no food is
being consumed.
However, in this situation, exercise intensity must
decrease as power cannot be generated at the
DIETARY FATS – TYPE MATTERS
same rate with fat as it can with carbohydrates.
Foods that contain fat can generally be categorized as containing mostly
Research has shown that a very high fat and saturated or unsaturated fat. To support optimal health and performance, focus
low carbohydrate diet results in metabolic on getting most dietary fats from unsaturated fat sources. Keeping saturated fats
adaptations that favor the use of fats for fuel. This low in the diet is important for heart health and can help manage inflammation.
downregulates the body’s ability to efficiently use
carbohydrates for fuel. When compared, a diet
high in carbohydrates outperforms a high fat diet
because it is more efficient and effective to burn EXAMPLES OF UNSATURATED EXAMPLES OF SATURATED
carbohydrates for performance rather than fats. FAT SOURCES FAT SOURCES
It should be noted that a high fat diet is not Should be the majority Should be the minority
recommended to support optimal performance of dietary fat intake of dietary fat intake
for athletes that require bursts of power in
• Nuts • Butter
their sport.
• Seeds • Ghee
In a performance-focused diet, 20-35% of daily • Avocado • Cream
calories should come from fats. Too little fat intake • Olives and olive oil • Ice cream
can lead to issues such as low energy intake • Vegetable oils • Palm oil
and availability, and even decreased production • Sesame oil • Coconut and coconut oil
of hormones. Too much fat in the diet could • Oily fish like salmon, mackerel, • Fatty meats like bacon, sausages,
contribute to energy intake beyond needs, leading trout, sardines, etc. well-marbled beef, etc.
to weight gain.

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 FUELING BEFORE,
DIET
DURING, AND
QUALITY AFTER ACTIVITY
Nutrition for health and performance is not all about macronutrients and timing. PRE-EVENT EATING
While those factors are important and impactful, there are other considerations
to keep in mind when building meals and dietary habits. The tips below can Below are guidelines for structuring meals and snacks leading up to training or a
help support foundational health and maintain a healthy body that can keep competition lasting an hour or more. Events lasting less than an hour can be prepared
performing over many years. for with slightly lower intake goals. It is usually good practice to have a meal 2-4
• Consume veggies and/or fruits at every meal. hours before an event and then a snack within 30-60 minutes of the event starting.

• Eat the rainbow - consume a wide variety of colors of produce.

3- 4 HOURS BEFORE THE EVENT
3-4 grams of carbohydrates per kilogram of body weight
• Aim to eat at least 25-30 grams of fiber daily, focusing on fiber-rich foods, • Consume moderate amounts of protein, fat, and fiber. These foods can slow digestion and
such as fruits, veggies, whole grains, beans, nuts, and seeds, in meals and increase the risk of GI upset.
snacks other than those right before an activity. • Avoid high-fat preparations like fried foods.

• Choose lean meats and lean poultry more often than meats and poultry rich in • Include fluids to support hydration.
fat. For example, choose chicken thighs without the skin. • If the event is in a hot/humid environment and/or if an athlete tends to have salty sweat*,
include beverages with sodium, such as sports drinks, and/or salty foods (or season foods
• Keep intake of fried foods low. with salt).

• Aim to keep intake of added sugars low to moderate, especially if not OR

performing high volume and/or high-intensity activity regularly. 2-3 HOURS BEFORE THE EVENT
2-3 grams of carbohydrates per kilogram of body weight

• Consume smaller amounts of protein, fat, and fiber. These foods can slow digestion and
KEEP IN MIND… increase the risk of GI upset.
• Avoid high-fat preparations like fried foods.
While needs for carbs, proteins, and fats are relatively
• Include fluids to support hydration.
straightforward to determine, figuring out total energy (calorie)
needs can be more complex, especially for young athletes. Compared • If the event is in a hot/humid environment and/or if an athlete tends to have salty sweat*,
include beverages with sodium like sports drinks and/or salty foods (or season foods with
to adults, children and adolescents have higher energy needs
salt).
relative to pound for pound of body weight because the body requires
a large amount of calories over time to properly build and grow. 30-60 MINUTES BEFORE THE EVENT
Rather than estimate calorie needs for a young athlete, it is better 30-60 grams of carbohydrates
to focus on balanced meals and portions of foods, and ensure the
• Choose carbohydrate-rich foods that are easily digested by the athlete.
child or adolescent is tracking along healthy growth expectations.
• Include minimal to no sources of protein or fat to decrease the risk of GI upset.
In situations where it seems a young athlete is struggling with
balancing energy intake and energy output, qualified professionals, • Include fluids to support hydration.
such as registered dietitians or physicians, can help. • If the event is in a hot/humid environment and/or if an athlete tends to have salty sweat*,
include beverages with sodium, such as sports drinks, and/or salty foods (or season foods
with salt).
8 *White markings on dried clothing used during training or a competition can indicate a salty sweater. 9
 PRE-EVENT
EATING
SNACK IDEAS FOR 30-60 MINUTES
BEFORE THE EVENT
These foods are great for pre-event fueling as they are rich in energizing
carbohydrates and generally tend to be easily digested:
•
•
Granola bar
Dry cereal
•
•
Fruit snacks/gummies
Banana
•
•
Fig bar
Crackers FOOD SOURCES OF
CARBOHYDRATES
• Pretzels • Dried fruits • Applesauce
• Cheese crackers • Fruit juice • Toast
• Sports drink
MEAL AND SNACK EXAMPLES CA R BO H Y D RATE CO N T E N T O F SO M E CO M M O N FO O DS
TIME
B E FO R E Example: 120 lbs. (54.5 kg) Example: 180 lbs. (81.8 kg)
EVENT 1 SLICE OF BREAD 1 8” FLOUR TORTILLA
20 g of carbs 35 g of carbs
Carbohydrate goal: 164-218 g Carbohydrate goal: 245-327 g
• 3 cups pasta with tomato • 3 cups pasta with tomato
sauce and 4 oz. meatballs sauce and 6 oz. meatballs
3- 4 HOURS
BEFORE • 8-12 oz. lemonade or sports • 2-3 slices garlic bread 1 CUP OF 100% 1 CUP OF COOKED
FRUIT JUICE POTATOES
(meal) drink • 16-20 oz. lemonade or sports 26 g of carbs 36 g of carbs
• 1 cup mixed fruit drink
• 2 cups mixed fruit

Carbohydrate goal: 109-164 g Carbohydrate goal: 164-245 g 1 CUP OF

1 MEDIUM BANANA COOKED PASTA
• Sandwich on 2 slices of bread • Sandwich on bagel with 4 oz. 27 g of carbs 40 g of carbs
with 3 oz. turkey, 1 slice of turkey, 1 slice cheese, light
2-3 HOURS cheese, light mayo, and mayo, and veggies
BEFORE veggies • 16-20 oz. 100% juice or sports
(meal) 1.5 CUPS OF ‘O’ 1 CUP OF
• 12-16 oz. 100% juice or sports drink SHAPED CEREAL COOKED RICE
drink • 1 cup pretzels with hummus 29 g of carbs 44 g of carbs
• 1 cup pretzels • 1 banana

30-60 Carbohydrate goal: 30-60 g Carbohydrate goal: 30-60 g

1 CUP OF
MINUTES • 1 oz. dried mango • 2 oz. fruit gummy snacks COOKED OATMEAL
1 BAGEL
BEFORE 30 g of carbs
55 g of carbs
(snack) • 8 oz. sports drink

Note: Sports drinks should not be confused with “energy” drinks. “Energy” drinks typically contain one or more
stimulants (like caffeine), and their carbohydrate concentration is usually greater than 10%.

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 EATING AT
ALL-DAY EVENTS
It is important that athletes eat after competing to make sure that they will
have enough energy in their muscles for the next race or competition. This is
especially crucial for athletes competing in more than one event in a day. Similar
principles used to plan the pre-exercise meals can also apply to foods eaten at
all-day events. In a situation where there are just a few hours between events,
easily digested foods, like fruits or crackers for example, help refuel the body FOUR OR MORE HOURS BETWEEN EVENTS OR HEATS
while reducing the risk of GI upset. It may be a good idea to have a meal when four or more hours exist between events. Use
Along with types of foods, the amount of food consumed is important to the same guidelines for a pre-event meal in this situation. Choose a meal that is rich in
carbohydrates, moderate in protein, and low-to-moderate in fat. Meal examples include:
consider. It is best to consume a small, well-tolerated portion of food when little
• Turkey sandwich on two slices of whole wheat bread, Greek yogurt with fruit, and water or
time is available before an activity to allow for digestion. The more an athlete
a sports drink
eats, the longer it will take to digest, especially with any pre-competition nerves
• Spaghetti with lean meatballs, bread, salad with dressing, and water or a sports drink
or stress.
• Tortillas with grilled chicken, veggies, avocado, and salsa, along with fruit and water or a
sports drink
THE FOLLOWING GUIDELINES CAN HELP ATHLETES MAKE WISE
FOOD CHOICES AT ALL-DAY EVENTS

ONE HOUR OR LESS BETWEEN EVENTS OR HEATS While these guidelines work for most
• Prioritize carbohydrates that are in liquid form, such as sports drinks that are easiest on the athletes, each person may respond
stomach.
• If something solid can be eaten, try easily digested foods like fruits, pretzels, crackers, or
differently to food choices for fueling. If an
fruit snacks/gummies, etc. athlete feels their best with a certain meal
• Continue to sip on fluids to support hydration needs.
pattern before competitions, or on long event
TWO TO THREE HOURS BETWEEN EVENTS OR HEATS days, then they should stick to it. The idea
• Prioritize foods containing carbohydrates. is to consume enough energy to support
• Some protein and fat can be eaten as there should be enough time to digest them before
the next competition.
performance while doing
• Try consuming easy carbohydrate and protein combinations, such as cereal with milk, a so with the foods and
granola bar, jerky and fruit, pretzels and a cheese stick, chocolate milk, or an English muffin
with nut butter.
timing that works best
• Be sure to drink plenty of fluids like water or a sports drink for hydration, electrolyte for the individual.
replacement, and the restoration of glycogen stores.

12 13
 A NOTE ON SPORTS DRINKS
FUELING DURING
Sports drinks are beverages that contain electrolytes and carbohydrates
ACTIVITY to support energy and hydration needs around exercise.
Sports drinks are not the same as energy drinks, which typically
In addition to fueling before and after activity, there are many situations where have a much higher sugar content, contain stimulants like
consuming energy, specifically carbohydrates, during the activity can support caffeine, and are often carbonated.
performance. Generally, the longer the training or competition lasts, the more
that carbohydrate consumption can positively affect performance. When looking at sports drink labels, look for those with a
6-8% carbohydrate solution, for example, 36-47 grams of
CARBOHYDRATE CONSUMPTION GUIDELINES carbohydrates in a 20-ounce serving or bottle. Avoid drinks
with a carbohydrate solution of more than 10%, as this may
ACT I V I TY Amount of
Why lead to GI upset for some athletes.
D U R AT I O N carbohydrate
Sports drinks should also contain sodium to help replenish
MODERATE TO HIGH Proper pre-event fueling should the sodium lost through sweat and therefore support
INTENSITY ACTIVITY Not Needed have filled up glycogen stores hydration. Look for sports drinks with at least 100 mg of
lasting less than 45 minutes enough to support performance. sodium per 8 ounces and about three times as much sodium
As above, glycogen should not limit as potassium. This ratio of sodium to potassium is similar to
performance with prior adequate that found in sweat for many people.
MODERATE TO HIGH fueling. Even small amounts of
Small amounts Sports drinks that are very low in carbohydrates or sodium
INTENSITY ACTIVITY carbohydrates, like from a sports
lasting ~45-75 minutes drink, can boost performance from are generally not recommended as they do not provide those
‘sparking/energizing’ the nervous important components to support energy and hydration needs.
system. For more information on sports drinks and hydration, read the
Even with good pre-event fueling, Fluids and Hydration section.
glycogen stores can start to get
MODERATE TO HIGH low enough to impair performance.
INTENSITY ACTIVITY 30-60 grams per hour Carbohydrate intake provides CA LCU L AT ING CA RBO H YDRAT E CO N C E N T RAT I O N S
lasting ~1-2.5 hours immediate fuel for muscles and
spares the body’s existing glycogen To assess the concentration of carbohydrates in a sports drink, or any
stores from being used. beverage, use the following calculation:

Glycogen levels will get low and AMOUNT OF CARHOBYDRATE IN GRAMS

impair performance significantly if 100 % CARBOHYDRATE SOLUTION
carbohydrates are not consumed VOLUME OF SERVING IN mL
MODERATE TO HIGH ~90 grams per hour to continue to provide fuel for the
INTENSITY ACTIVITY working muscles. It is a good idea to
lasting ~2.5-3 hours
(more in some cases) E X A M PL E
include both glucose and fructose
forms to increase gut absorption 25 G CARBS
capacity. 100 7.4% CARBOHYDRATE SOLUTION
340 ML
The above example would be a great sports drink to use because a 7.4% carbohydrate drink is within
the desired concentration of 6-8% carbohydrates.

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COOLER FUELERS: PLANNING AHEAD FOR SUCCESS TRAINING THE GUT
It can be hard to meet performance fueling needs with the types of foods It is common for some athletes to feel they can’t tolerate any food or drink
often available at tournaments and sport venue concession stands. Typically, prior to activity. However, it is worth it to ‘train the gut’ to handle nutrition
concession foods are high in fat, which can slow digestion and increase the risk of around activity to support performance. Aim to slowly introduce small
GI upset during competition. When you know that few performance-supporting amounts of carbohydrate-rich foods that are easy to digest, such as a few
options will be available, it’s helpful to bring snacks, drinks, and bites of cereal or fruit, and increase the amount over time. Carbohydrate-
even a cooler to have great fueling options readily available. rich fluids, like sports drinks, can be another good tool to help consume fuel
that doesn’t feel ‘heavy’ in the stomach.
HERE ARE SOME ITEMS TO CONSIDER PACKING UP TO SUPPORT
PERFORMANCE

CARBOHYDRATE- PROTEIN-RICH
PROTEIN &
CARBOHYDRATE-
RECOVERY NUTRITION
RICH ITEMS ITEMS
RICH ITEMS
Fueling after activity is beneficial for all athletes to help them recover more
• Crackers • Plain Greek yogurt • Protein-energy bar
quickly in preparation for the next event or training session, as well as to
• Pretzels • Cottage cheese • Chocolate milk
• Fresh fruits • Meat and poultry • PB&J sandwich
maximize the adaptive benefits of exercise. Carbohydrates and protein are
• Dried fruits • Protein shake • Deli meat sandwich the two main macronutrients to focus on for optimal recovery. For most
• Cereal • Protein bar • Egg sandwich athletes, carbohydrates should be consumed in greater quantities than
• Granola • Cheese • Tuna sandwich protein due to the need for glycogen restoration.
• Granola bars • Jerky • Trail mix
• Fig bars • Edamame • Flavored yogurt
• Marshmallow cereal bar • Eggs • Yogurt parfait SOME GUIDELINES TO SUPPORT MUSCLE TISSUE REPAIR AND
• Applesauce • Tuna • Hummus and crackers MUSCLE ADAPTATION INCLUDE:
• Breads, bagels • Bagel with nut butter Maximize muscle glycogen recovery after an intense or long training
• Pasta
• Rice
session or event with 1-1.2 grams of carbohydrates per kilogram of
• Sports drink body weight per hour for the first 4 hours following the activity. This
• Juice refueling strategy is most important after a very hard training session
and with another important session or event in the next 24 hours.

Include a moderate amount of protein, about 20-40 grams, in the

It is best not to try different and new foods recovery meal or snack to best support muscle repair and adaptation
before an important competition. Focus on trying to exercise. Continue to include protein in meals and snacks spaced
new foods around training to see what works in out about every 3-4 hours following the activity.

preparation for competition.

Many athletes can benefit from a recovery meal or snack with a 3:1
IF AN ATHLETE IS COMPLAINING ABOUT GI DISTRESS ratio of carbohydrates to protein, such as 60 grams of carbohydrates
OR STOMACH CRAMPING and 20 grams of protein.

• Ensure they are not consuming foods high in fat, fiber, or protein close to an activity.
• Consider having them keep a food log for a few training days to see if any food patterns
are associated with the GI issues.

16 17
RECOVERY SNACK IDEAS
GUT HEALTH
To be consumed within 60 minutes of the end of an activity Healthy gut function is essential to feeling good each day, avoiding GI-related
distractions from training and competition, supporting immune function, and more.
• A few cups of chocolate or flavored milk • Eggs with toast or bagel
The two biggest dietary ways to support good gut health are to focus on regular
• Greek yogurt with fruit and granola • Bagel or toast with nut butter and fruit
intake of probiotics and prebiotics:
• Trail mix and jerky • Crackers and cottage cheese
• Bowl of cereal with protein-rich milk • Protein shake and a banana PROBIOTICS are live microorganisms that have positive effects on the gut when consumed.
Probiotics are naturally found in fermented foods like yogurt, kefir, kombucha, sauerkraut, kimchi,
• Fruit and Greek yogurt smoothie
tempeh, pickles, and miso. While there are supplemental forms of probiotics available, food-based
probiotics are safe and effective.

RECOVERY MEAL IDEAS PREBIOTICS are types of fiber found in many plants that act as food for beneficial gut bacteria. Great
To be consumed within 2 hours of the end of an activity food sources of prebiotics include onion, garlic, pears, apples, bananas, whole wheat, asparagus, beans,
mango, Brussels sprouts, and dairy. All fruits, veggies, whole grains, beans, nuts, and seeds contain
• Turkey sandwich, side of fruit, and • Bean, meat, and veggie chili fiber and are healthy for the gut, even if not particularly rich in prebiotic fibers.
chocolate milk • Egg, cheese, and meat bagel sandwich
• Rice with chicken and veggie stir fry
• Baked potato with grilled steak and
asparagus
• Omelet with a side of potatoes/toast
and fruit
• Wrap with turkey, hummus, and veggies
BUILDING MUSCLE
It’s common for athletes to want to add more bulk to their bodies in the form of
• Pasta with sauce and meatballs • Steamed rice, teriyaki chicken, edamame, muscle. Many supplement products claim to build muscles. However, athletes
• Tacos with grilled chicken and toppings miso soup should take special caution when considering supplementation (please see
Supplements and Your Health section for additional information and cautions). Due
to the limited regulations of the dietary supplement industry, there is a considerable
risk of products being contaminated with unknown substances or substances
prohibited in sport with or without the manufacturer’s knowledge.

MAKE THE MOST Instead, good training and nutrition strategies are highly effective and should be
the focus for building muscle. First, it is important to perform regular training that
challenges the muscles, especially strength training.
OF YOUR TRAINING
USE THESE NUTRITION TIPS TO SUPPORT MUSCLE GROWTH
• Consume between 1.6-2 grams of protein • Eat regular meals and snacks each day. The

BE READY AGAIN FASTER per kilogram of body weight per day

(see earlier section on protein needs to
combination of three meals and 1-2 snacks
daily allows most people to have enough eating
AFTER COMPETITION understand protein quantities based on opportunities to meet nutrition needs for
body size). muscle building.
• Add 500 to 1,000 more calories each day • Include protein in each meal and snack
to current dietary intake. This provides the throughout the day. Aim for about 0.4 grams
fuel needed for the body to build new muscle per kilogram of body weight, or around 20-40
PRACTICE CONSISTENT
tissue and can prevent the body from using grams of protein, every 3-4 hours.

RECOVERY NUTRITION protein as fuel, allowing protein to be used

as the ‘building blocks’ for new muscle. This
• Busy days can make it difficult to keep up with
the energy and macronutrients needed for
can be accomplished by adding a hearty muscle growth. Plan ahead to avoid missed
snack or a few servings of calorie-rich foods meals and snacks or making less-than-ideal
like nut butter or juice each day or increasing eating choices. Bring snacks with you, grocery
portion sizes at each meal. shop to have your desired foods at home, and
do meal prep to set yourself up for success.
18
19
FLUIDS AND may still be dehydrated. Preventing dehydration means being proactive
in understanding fluid losses, being ready with needed hydration, and

HYDRATION
practicing intentional fluid consumption around training and competition.

Approximately 60% of body weight is water. As an athlete trains or UNDERSTANDING

competes, fluid is lost through the skin in the form of sweat and
through the lungs while breathing. If fluid is not replaced at regular FLUID NEEDS
intervals during practice or competition, it can lead to dehydration.
A dehydrated athlete has a decreased volume of blood circulating There are two techniques to monitor hydration during and
through the body, and consequently: following activity to determine fluid needs.

• The amount of blood pumped with each heartbeat decreases. WEIGHING SELF BEFORE AND
• Exercising muscles do not receive enough oxygen.
AFTER ACTIVITY
• Exhaustion sets in and the athlete’s performance suffers. Measure body weight before training, ideally with as little
1
• By-products of exercise are not flushed out of the body as clothing as possible to get an accurate measure.
quickly.
2 Keep track of fluid consumption amount during training.
Research has shown that losing as little as 2% of total body Measure body weight after training, again with little
weight can negatively affect athletic performance. For example, 3 clothing.
if a 150-pound athlete loses 3 pounds during a workout or
competition, their ability to perform at peak performance is 4 Calculate the difference between pre- and post-training
reduced due to dehydration. Proper fluid replenishment is the key weight, add the amount of fluid consumed during training,
to preventing dehydration and reducing the risk of heat injury in and divide by the duration of the training (remember
athletes engaged in training and competition. 16 ounces = 1 pound).

E X AM P LE
PREVENTING Pre-Training Weight: 140 lbs. Post-Training Weight: 138 lbs.
Fluid consumed during training: 16 oz. Length of training: 1 hour
DEHYDRATION
Find difference between pre- and post-training weight
The best way to prevent dehydration is to maintain body fluid levels
1 140 lbs. – 138 lbs. = 2 lbs.
by consuming plenty of fluids before, during, and after a workout
Convert training weight difference found in Step 1 to
or competition. Many times, athletes wait to drink until they are 2 ounces (remember: 16 ounces = 1 pound) 2 lbs. = 32 oz.
thirsty. Thirst is not an accurate indicator of how much fluid an
athlete has lost nor a good indicator of how much fluid to drink to Add amount of fluid consumed during training to the
replace fluid losses.
3 training weight difference conversion found in Step 2.
16 oz. consumed during training + 32 oz. lost during
Athletes who wait to replenish body fluids until feeling thirsty are
training = 48 oz.
likely already dehydrated. As a matter of fact, most individuals
do not become thirsty until more than 2% of body weight is lost. Divide ounces determined in Step 3 by the duration of
4 training. 48 oz. / 1 hour of training = 48 oz. fluid per hour
When athletes only drink enough to quench their thirst, they
consumption goal.

20 21
USE URINE COLOR TO ESTIMATE
HYDRATION STATUS
FLUIDS WITH
Check your urine color. Urine that is dark gold in color likely indicates dehydration. CARBO HYDRATES
Urine similar in color to pale lemonade is a sign of a hydrated athlete.
Sports drinks containing between 6-8% carbohydrates can provide energy
to the working muscles that water cannot, which increases exercise
capacity and improves performance. Athletes who consume a sports
Overhydrated Hydrated
drink can maintain blood glucose levels at a time when muscle glycogen
stores are diminished. This allows energy production to continue at high
rates. Beverages containing more than one kind of sugar (i.e., glucose and
fructose) can increase carbohydrate absorption rates because each sugar is
absorbed via different channels. This is especially helpful to ensure enough
energy is consumed during events lasting a few hours.

Dehydrated
FLUIDS WITH
ELECTROLYTES
Ingesting sodium during exercise may help with the maintenance or
restoration of blood volume during exercise and recovery. Consuming
sports drinks containing sodium and carbohydrates can aid in hydration
by helping retain water in the body and may increase water absorption in
the gut compared to plain water. Some parents, coaches, and athletes feel
that sports drinks may contain too much sodium. However, most sports
or electrolyte drinks are not that high in sodium compared to other ways
Extremely Dehydrated people may get sodium. Most Americans consume much more sodium
through processed and convenience foods, not through sports or electrolyte
drinks. Sweat sodium concentrations vary widely between people. Sports
drinks typically provide sodium in quantities that match the lower end of
sweat sodium concentrations and therefore potential sodium replacement
needs for an individual. Athletes who lose a lot of sodium during exercise
via high overall sweat volume and/or salty sweat may want to increase
(consult a doctor) sodium intake during exercise beyond what typical sports drinks provide.
Additional sodium intake may also be of greater importance for athletes
who have a history of muscle cramps during activity, and when the training
or competition takes place in a hot and humid environment.

22 23
 FLUIDS WITH
CARBOHYDRATES AND
ELECTROLYTES • Avoid carbonated drinks, which can cause GI distress.
• If you have never had a sports drink, don’t drink one for the
The ideal hydration beverage is one that tastes good, does first time on competition day. Practice consuming fluids while
not cause GI discomfort or distress when consumed in large you train until you discover the fluids that work well for you
volumes, promotes rapid fluid absorption and maintenance and encourage hydration.
of body fluid, and provides energy to working muscles during • Aim to replenish fluid losses and rehydrate by consuming
intense training and competition. Research suggests that a 6-8% 1.5x the amount of fluid lost during exercise. For example, if 2
carbohydrate sport drink with at least 110 mg of sodium per pounds were lost during exercise, aim to drink 48 ounces of
8-ounce serving empties from the stomach just as fast as plain fluid after training. Remember: 1 pound = 16 ounces
water and provides helpful quantities of carbohydrates for energy • It can be difficult for many athletes, especially those with high
and sodium for hydration support. sweat losses, to drink enough fluids during exercise to fully
replace losses. In these cases, priority should be placed on
replacing fluids as close as possible to their needs without the
HYDRATION TIPS fluid consumption getting in the way of performance.
• Conversion reminders for fluid calculations:
• Don’t wait until right before exercise to start hydrating. Maintaining 16 ounces = 1 pound
good hydration throughout each day is not only important for 28 mL = 1 ounce
overall health, but helps an athlete enter a training session or 1 Liter = 36 ounces
event well hydrated. 1 Liter = 1 kilogram
• Consider drinking 14-18 ounces of fluid 2-4 hours before
the activity, and another 8-12 ounces in the hour before
the activity. Spacing out fluid intake allows time for
absorption and voiding excess fluids via urine before the RESEARCH SHOWS AVERAGE SWEAT RATES
activity. RANGE FROM 0.3-2.4 LITER/HOUR AND SWEAT
• For intense training and longer workouts, a sports SODIUM CONCENTRATIONS RANGE FROM
drink containing carbohydrates and sodium is 0.5-1.8 GRAMS/LITER. WITH THIS LEVEL OF
likely more beneficial for energy and hydration VARIATION, IT IS IMPORTANT FOR AN ATHLETE
support than plain water alone.
TO DEVELOP A PLAN FOR THEIR OWN NEEDS.
• Drink 4-8 ounces of fluid during the activity PROFESSIONALS LIKE SPORTS REGISTERED
every 15-20 minutes.
DIETITIANS CAN HELP TO DETERMINE SODIUM
• Don’t wait to feel thirsty to start drinking. Be AND FLUID REQUIREMENTS.
proactive about consuming fluids, even early in the
timeline of the activity.

24 25
 MORE IS NOT
VITAMINS AND ALWAYS BETTER
MINERALS The Recommended Dietary Allowance (RDA)/Dietary Reference Intake (DRI), for
Vitamins and minerals, when not consumed in food form, are classified by the vitamins and minerals are to be used as a guide in determining nutritional needs.
Federal Drug Administration (FDA) as dietary supplements. Many athletes These allowances have a large margin of safety built into the recommendations.
believe they do not get enough vitamins and minerals in their diet and wonder It is true that a severely inadequate intake of certain vitamins and/or minerals
if they should start taking some sort of supplement; while other athletes are can impair performance, but very few athletes actually experience such severe
on a constant quest to find the latest diet or supplement that will give them a nutritional deficiencies. Even marginal deficiencies do not appear to markedly
competitive edge. The reality is that making wise food and beverage choices is affect the ability to exercise efficiently. The goal for any athlete should be to meet
crucial for peak performance and maintaining good health. DRI/RDA vitamin and mineral recommendations, as consuming more than these
established quantities has not been shown to further improve performance and
Athletes have increased energy needs, which allows for more opportunities to excess consumption can actually be harmful.
obtain the nutrients they need through a balanced diet composed of a variety of
whole foods. Whole foods contain a matrix of various nutrients that researchers Self-prescribed supplement users should heed overdose warnings and look for
are continuing to discover and learn more about. Often, individual nutrients don’t symptoms of toxic levels of supplementation, such as diarrhea, skin rashes that
work as effectively when isolated in a pill or supplement form. do not fade, and unexplained joint pain. For example, fat-soluble vitamins (A,
D, E, and K) can be toxic when overconsumed. Unlike water-soluble vitamins in
Beyond practicing a well-rounded and varied diet, athletes should consult with a which excess amounts are excreted in the urine, fat-soluble vitamins are stored in
sports dietitian, or other health care professional, to determine whether vitamin body fat and remain in the body.
and mineral supplementation is needed.
One micronutrient of interest to many athletes, especially as sub-optimal
levels can be common, is iron. Low dietary iron intake, having menstrual cycles,
vegetarian diets, high sweat rate, and altitude exposure are all factors that can
increase risk for low iron status. Low iron status can lead to negative health and
performance effects such as fatigue, low mood state, and difficulty concentrating.
While supplementation is not automatically recommended for athletes who are
at higher risk, it is important to be aware of the risks for low iron status and
potential need for supplementation following guidelines
from a qualified professional such as a
physician or registered dietitian.

26 27
 FOOD SOURCES SUPPLEMENTS &
OF MICRONUTRIENTS
Vitamins and minerals are found in a wide variety of foods. Incorporating many
YOUR HEALTH
Athletes searching for a competitive edge often look to a supplement or a
types of foods, especially those in their whole forms, is the best approach to
special combination of nutrients to find it. However, there are no quick-fix
meeting health and performance needs for vitamins and minerals.
supplements for improving sports performance. Consuming a wide variety of
Use this chart to think about foods and food groups to consume regularly to foods and staying well hydrated are the basic cornerstones to reaching athletic
ensure your micronutrient needs are met. potential.

MEATS, For athletes subject to sport drug testing, taking nutritional or dietary
WHOLE EGGS, supplements carries the risk of a positive test for a prohibited substance that
VEGGIES FRUITS DAIRY
GRAINS NUTS,
BEANS may not be disclosed on the product label. In accordance with all applicable
rules for a positive test result within a sport, a sanction may be imposed.
Leafy greens, Meats,
Asparagus, Poultry, There are several ‘third party’ companies that perform supplement testing and
Banana,
B VITAMINS Mushrooms, All types Milk, Yogurt Seafood, certification, which supplement companies can then display on their product.
Prunes
Cauliflower, Eggs, Beans, These programs can reduce the risk that a supplement is contaminated or
Potatoes Nuts, Seeds
contains an undisclosed ingredient. However, it does not eliminate this risk.
Leafy greens, Fortified Athletes who take dietary or nutritional supplements, even those claiming to be
CALCIUM All types Almonds
Broccoli orange juice “approved” or “verified,” do so at their own risk of committing an anti-doping
rule violation or suffering from negative health side effects.
Tomatoes, Citrus,
Broccoli, Berries, Keep in mind, not all testing and certification programs are the same. Some
VITAMIN C Cabbage, Kiwi,
don’t test for substances prohibited in sport, while others don’t test every batch
Peppers, Mango,
Papaya
of product. Read USADA's most up-to-date recommendation for the best third-
Leafy greens
party certification program to reduce your risk of positive anti-doping tests
Brown rice, Nuts, Seeds, and adverse health effects. See [Link]/Supplement-Connect for more
Leafy greens, Banana,
MAGNESIUM Fortified Yogurt Beans, information.
Potatoes Avocado
items Edamame

Brazil nuts,
Milk, Yogurt,
Green beans, Many Eggs, Seafood, TAKING SUPPLEMENTS CAN NEVER MAKE UP
SELENIUM Banana Cottage cheese,
Broccoli types Poultry,
Cheeses FOR A DIET LACKING IN NUTRITIOUS FOODS.
Meats
SCAN THE CODE TO TAKE A DEEPER DIVE INTO
Beans, Soy, SUPPLEMENTS WITH OUR SUPPLEMENT GUIDE.
Leafy greens, Dried Meats,
IRON apricot Most types
Potatoes Seafood,
Poultry

Nuts, Seeds,
FIBER All types All types All types
Bean, Soy

28 29
 BACKGROUND ON
SUPPLEMENTS
Dietary supplements are defined as products containing “dietary ingredients” advantage of many consumers’ desires for maximized sport performance or
intended to supplement the diet. These include vitamins, minerals, amino aesthetic improvements, and advertising them as healthy and safe products
acids, botanicals, herbs, and substances like enzymes, organ tissues and when they’re not.
glandulars, metabolites, etc.
Most Americans are unaware that designer steroids and other dangerous
Some argue that the increased visibility of many vitamins, minerals, herbals, drugs are intentionally being sold as dietary supplements and that current law
and other dietary supplements can be attributed to the passage of the Dietary makes it too easy for these products to get to the market. At any given time,
Supplement Health and Education Act (DSHEA) in 1994. Under DSHEA, the there could be many thousands of dietary supplements for sale that contain
Food and Drug Administration (FDA) DOES NOT evaluate any supplements these dangerous ingredients or other substances prohibited in sport. Initial
for safety or effectiveness before they are sold. The FDA will only step in and evidence of supplement contamination was established in a 2004 market
take regulatory action after a supplement has hurt someone or made them survey from an International Olympic Committee accredited lab, during which
sick. Often, a supplement must sicken dozens or hundreds of people before 15% (94) of the 634 supplements analyzed were found to contain hormones
the FDA takes action. or prohormones not listed on the supplement label. Since the study, numerous
other reports of contamination, mislabeling, and alteration of supplements
Additionally, the passing of DSHEA allowed manufacturers to publish only
have been observed.
limited information about the benefits of dietary supplements. It is easy
for products to get to the marketplace without pre-market controls, and if
necessary, they are extremely difficult to remove, even when serious health CONTAMINATION CAN ALSO OCCUR
concerns are raised about their safety. Athletes who test positive from contaminated or intentionally spiked
The Anabolic Steroid Control Act of 2004 (SB 2195) took effect on January supplements containing undisclosed prohibited substances can be made
20, 2005, as an amendment to the Controlled Substances Act. The Act ineligible for competition.
classifies a number of prohormones or steroid precursors, previously Given the overall possibility of supplement contamination, the risk of taking a
manufactured as dietary supplements, as controlled substances, making mislabeled supplement is a real threat to the careers of American athletes and
their distribution illegal without a medical prescription. According to this Act, the health of all consumers. Some products can be unintentionally adulterated
possession and/or distribution of these substances can be punishable by up to with substances, such as pesticides or heavy metals, while others may be
five years in prison. inadvertently contaminated with sport-prohibited substances due to cross-
contamination. While there certainly are supplements that are safe and pure,
it is possible for one batch of a product, for example, to become contaminated
DID YOU KNOW? with a drug or other substance prohibited in sport when manufacturing
equipment isn’t cleaned properly and contains remnants of ingredients
While some mainstream supplements are made by responsible from a previous product. This is similar to what can happen in a factory that
manufacturers, a growing number of supplement products contain dangerous manufactures nut products along with other products like cereals and breads.
and undisclosed ingredients, including steroids, stimulants, and other If the machines aren’t cleaned correctly or if particles or dust permeate
dangerous drugs. One major issue is that unscrupulous companies are manufacturing areas, the breads or cereals can contain remnants or traces of
marketing supplements spiked with these dangerous substances, taking the nuts, which can be potentially dangerous to those with nut allergies.

30 31
HEALTH CONSEQUENCES ARE REAL
The consumption of dangerous hidden drugs, such as designer steroids, is a
BOTTOM LINE
known cause of liver injury, stroke, kidney failure, and pulmonary embolism. Nutrition plays a critical role in athletic performance, and optimal athletic
The inclusion of stimulants in supplement products also has the potential performance can be increased by consistently practicing good nutrition habits.
for harmful effects. Some stimulants can cause increased blood pressure, It is imperative that athletes stay current on accurate nutrition issues as they are
irregular heart rhythm, stroke, or even death. ever-changing, and it is easy for athletes to fall prey to nutrition misinformation
and fad diets in the search for a quick fix to improve performance. By making
PROTECT YOURSELF informed nutrition choices, athletes will have an advantage over those who do
not leverage the power of nutrition for health and performance.
Rather than relying on advertisements from companies who are trying to
sell you their product, as a consumer, you have the responsibility to educate
yourself. In the world of anti-doping, strict liability applies, and athletes are RESOURCES
responsible for what is in their systems at the time of a drug test. It is up to
the athlete or consumer to research reliable sources of information that can [Link]/Supplement-Connect USADA’s Supplement Education Center
point out the many substances that are known to be included in supplements [Link] American College of Sports Medicine
and that may damage one’s health or athletic career.
[Link] Academy of Nutrition and Dietetics
[Link]/food U.S. Food and Drug Administration
MORE INFORMATION [Link]/safety/recalls FDA Recalls, Market Withdrawals, & Safety Alerts
There is no risk-free way to choose a supplement, as the only way to have [Link]/cnpp Center for Nutrition Policy and Promotion
zero risk is to not use supplements. If using a dietary supplement is needed, [Link] Dietary Guidelines for Americans, 2020-2025
the best way to reduce the risk of using a low-quality or contaminated [Link] National Agricultural Library, U.S. Department of Agriculture
product is to choose one that is certified by a USADA-recommended third
[Link]/nhic National Health Information Center - U.S. Department of
party. See [Link]/Supplement-Connect for more information.
Health and Human Services
[Link] Collegiate and Professional Sports Dietitians Association
[Link] Sports, Cardiovascular, and Wellness Nutrition, a dietetic practice
group of the Academy of Nutrition and Dietetics, Sports, Cardiovascular, and
Wellness Nutrition Dietetic Practice Group.
Sports Nutrition: A Handbook for Professionals. 6th ed., Chicago: Academy of
Nutrition and Dietetics. 6th Edition. 2017.

ACKNOWLEDGEMENTS
A very special thanks to TrueSport Expert Stephanie Miezin, MS, RD, CSSD, as
well as all past contributors for providing the content for this publication.

Note: The content of this publication is provided for informational purposes only and is subject to change.
This information is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
Individuals should always seek advice from a qualified health professional.

32 33
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©2012 U.S. Anti-Doping Agency. All rights reserved. Last revised 2024.
Permission to reprint or redistribute altered or excerpted materials will be
granted on a case-by-case basis; all requests must be made in writing to USADA.