Top Three Nutrition Tips for Improving Performance
1. Drink enough fluid.
All the training in the world won’tmake you a better runner if you
are dehydrated.
Develop a fluid plan and stick with it. Choose a sport drink to
replace fluids, provide carbohydrate, and electrolytes. Find
a flavor of sport drink that you can enjoy during
exercise—the drink flavor you like at rest may be different
from what you want when you are hot and sweaty.
2. Eat carbohydrates at every meal and snack.
Good choices include whole grain or enriched breads, rolls,
low-fat muffins, waffles, pancakes, and cereals.
Vegetables and fruits, vegetable and fruit juices, brown
rice, pasta, and baked white or sweet potatoes are also
good carbohydrate choices.
3. Eat well during training.
Good Training should include fuel training. Just as you plan your
training, you should plan to properly fuel your body.
Work with a sports dietitian to learn about nutrition
recommendations and create a meal
and snack plan that works with your training schedule
and performance goals.
Copyright ©2006 American Dietetic Association. This handout may be duplicated.
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