FUELING IN ATHLETE’S

WHAT IS FUELING?
 Does not literally in taking fuel or gas (THIS ARE ONLY FOR CARS) .
 Fueling is consuming a food/meal/nutrient for energy to improve performance or to be able to
do something.
WHEN IT COMES TO CAR
There are different kinds of fuel for a CAR there are Petrol, Diesel, and LPG.The kind of fuel you buy
depends on the kind of fuel engine runs on.
WHEN IT COMES TO OUR BODY
Our body runs on the fuel it gets from WHAT WE EAT!
If it doesn’t get the kind of fuel then it doesn’t work very well or, it could break down
WHAT FUEL DO YOUR BODY NEED?
Protein Vitamins
Carbohydrates Minerals
Fat Water
WHAT IS PROTEIN?
 Protein is needed for your body to build and repair muscles. Small amounts of protein may also
be used for energy. Protein can be found in lean meats like chicken and turkey, eggs, and Greek
yogurt.
 There are 20 chemicals called amino acids, which join together in different ways to make
thousands of different proteins.
 Where do they come from?
 11 of these amino acids are made by your body and are called 'non-essential' amino
acids.
 The other 9 'essential' amino acids you have to get by eating the right foods.
 What does protein do?
 It is a very important nutrient because it builds up your muscles, organs and glands. It
helps
repair and replace them too, so that your body can keep on working.
Some of the things it makes:
• haemoglobin - which carries oxygen around the body in your blood.
• antibodies - to fight diseases
• It helps cuts and grazes heal up.
 Where do you get it?
 meat, chicken, fish, eggs, nuts, dairy products, legumes, and Plant foods
 Protein from animal foods has all the essential amino acids you need
 If you are a vegetarian [don't eat animal foods] then you have to make sure that you still
get the right amount of amino acids.
How?
You need to eat a wide variety of plant foods.
You could mix cereal with milk, nuts and fruit or have a peanut paste sandwich and a
piece of fruit.
WHAT ARE CARBOHYDRATES?
 There are two types of carbohydrates.
 Sugars - simple carbohydrates (because your body digests them quickly and easily)
 Starches - complex carbohydrates (it takes your body longer to digest them).
  What do carbohydrates do?
 They give energy to all the cells in your body.
 They produce glucose.
 Glucose gives you quick energy, but your body cells can't use heaps of it all at
once so it saves some in your liver and muscles, as glycogen
It's a bit like having two tanks of petrol, the one your car is using and a reserve
tank in case you run out of fuel. So, if your body runs out of glucose it switches
to the reserve tank, glycogen. Once there is enough glycogen stored in your liver
and muscles the rest turns into fat. Some simple carbohydrates come from
'sometimes' foods like fizzy drinks and lollies, which have lots of sugar and don't
have important vitamins which your body needs. But many come from foods
such as apples, bananas, grapes, raisins, as well as low-fat ice cream and yummy
frozen yoghurt. These give you extras such as vitamins and minerals. Complex
carbohydrates come from food like bread, cereals, pasta and vegies like corn,
potatoes and carrots. They give you energy more slowly so it lasts longer and
they have heaps of vitamins and minerals, which your body needs.

During short bursts of exercise such as sprinting, basketball, gymnastics, or soccer, your body relies on
glycogen to keep your blood sugar levels stable and thus maintain your energy. If you don’t have
enough glycogen, you may feel very tired or have difficulty sustaining the activity – effects that will,
undoubtedly, impact your performance! During longer exercise, your body uses your glycogen stores
first, next turning to fats stored in your body to fuel performance.

WHAT IS FAT?
 In your body, it is the way you store energy - for later.
 There are three types of fat that we eat.
 Saturated fatty acids - from animal foods, dairy foods and some oils that come from
plants.
 Unsaturated fatty acids - from plants, fish and most plant oils.
 Mono unsaturated fatty acids - from some plant products such as olive oil and canola
oil.
 What does fat do?
Some good things about fat.
FAT:
 acts as the body's reserve tank of energy
 protects our organs - like a cushion
 helps our bodies stay warm in cold weather
 helps hormones keep blood pressure steady
 helps keep skin and hair healthy
 gives some vitamins a place to stay and helps them get round in the blood to
where the
body wants them.
 Where do you get it?
 There is fat in lots of good foods such as meat, eggs, cheese - but sometimes there is
too
much in fast foods, chips, biscuits and many of the 'sometimes' foods.
Remember you only need to eat a little of these to get all the good things from fat. If you eat
too much fat you will find out the bad things about too much fat.
 Fat can:
 lead to obesity
 lead to illnesses when you're older (heart disease)
 make you feel bad because you're not getting enough of the good foods
to keep you healthy
 make you feel bad about what you feel you look like.
How to avoid too much fat:
 Choose low fat milk, yoghurt, cheese etc.
 Cut fat off meat before cooking/eating.
 Avoid fried food and pastries (make them 'sometimes foods').
 Avoid chicken skin.
 When you use fat (margarine or cooking oil, for example) choose
unsaturated fat products because they are healthier for your body.
 FAT is an important source of energy used to fuel longer exercise and endurance activities, such
as hiking, cycling, and long-distance running. Eating a diet that is too low in dietary fat may
decrease athletic performance and cause other health problems, such as deficiencies of certain
vitamins, which require fat to be absorbed. Good sources of fat include avocados, salmon, nuts
and nut butters, and olive oils.
VITAMINS AND MINERAL
This are not sources of energy, but they have many important functions in the body. For
example, VITAMIN D and CALCIUM are needed for strong bones, and iron is needed for blood cells to
carry oxygen throughout your body. Certain minerals, like potassium, calcium, and sodium are called
electrolytes. They are important during exercise because they have an effect on the amount of water in
your body and on how your muscles work. Athletes should eat a balanced diet with a variety of foods to
make sure they get enough vitamins and minerals. It is fine to take a regular multivitamin, but
supplements with high doses of vitamins and minerals do not improve performance and may actually be
harmful.
DRINK WATER!
Your body needs water to work well too. The water in blood carries food to all parts of your
body.
Water is essential to keep you hydrated. Dehydration (when your body doesn’t have enough
fluids to work efficiently) can cause muscle cramps, and dizziness or lightheadedness. When you are
physically active, dehydration is not only dangerous, but can also keep you from performing your best.
What fluids should i drink and how much do I need?
 Before exercise: The goal of drinking fluids before exercise is to be well hydrated before you are
physically active. Different people need different amounts of water before they exercise
depending on a wide variety of factors, including their weight, how much they sweat before
exercising, and how much they’ve eaten. In general, teens should drink 2-2.5 cups of fluid at
least four hours before physical activity; they should then drink 1-1.5 cups of water 10-15
minutes before the activity.
 During exercise: Fluid needs during exercise depend on how intense and long your workout is,
weather conditions, and how much you sweat. If you will be exercising for less than 60 minutes,
drink ½-1 cup of fluid every 15-20 minutes during your workout. If you are going to be exercising
for more than one hour, it is recommended that you drink ½ -1 cup of a fluid every 15-20
minutes.
 After exercise: Calorie-containing drinks (such as milk, juice, or a sports drink) can replace water
and glucose. Milk will also provide protein to help rebuild and repair muscles. You can figure out
if you’re well hydrated by looking at the color of your urine. A clear color is a sign of good
 hydration. However, if you see a darker yellow color, this means that you need to drink more
fluids. You can drink fluids until you notice your urine is light yellow or clear. You can also weigh
yourself before and after exercise. For each pound lost, you should drink 2 ½- 3 cups of water.
To restore hydration, you should try to regain the fluids in the 2 hours after you finish the
exercise.
Should I drink sports drinks?
 In general, water is the best fluid to drink before, during, and after exercise. Sports drinks such
as Gatorade® or Powerade® help replace water, carbs, and electrolytes. However, remember
that these all contain calories as well. If you are exercising for 30-60 minutes it is likely that
water will be the best source of fluid unless exercising vigorously or in the heat.
Remember:
Athletes need more food and fluids than non-athletes. Regular meals and healthy snacks will
help fuel your body before and after exercise. It’s important to give your body enough of the right fuel
in order to feel good and have the energy you need to perform your best.

10 Foods to Fuel Athletic Success

 1. TOMATOES -Bright red tomatoes get their color from an antioxidant called lycopene.
Research has linked DIETS abundant in tomatoes to lower cancer rates. Refrigeration diminishes
their flavor, so store fresh tomatoes at room temperature.
 2. WINE - Research shows drinking moderate amounts of alcohol (such as red or white wine)
with a meal can help lower your risk of developing heart disease and diabetes.
 3. LEAFY GREEN - Arugula, mustard greens, and other leafy greens are great sources of fiber and
antioxidant vitamins, such as beta-carotene and vitamin C. Mediterranean cuisines feature leafy
greens in many ways, from simple salads to the quintessential Greek spinach pie spanakopita.
 4. PASTA - Whole-wheat pasta has a lower glycemic index (or GI) than "white" pasta. This is key
for anyone at risk of diabetes, since low GI foods keep blood-sugar levels from spiking. With
either pasta, including vegetables and unsaturated fats (like olive oil) also lowers a meal's GI.
 5. FRUIT - Most Mediterranean cuisines serve fruit for dessert, from figs stuffed with
mascarpone to strawberries and mangoes in sweet wine. Low in calories, fruit is high in fiber,
vitamins A and C, and essential minerals such as potassium and magnesium.
 6. FISH - A source of lean protein, fish is also plentiful in omega-3s. These fats protect against
abnormal heart rhythms and reduce inflammation, which may help runners recover faster. Fish
that are rich in omega-3s include salmon, mackerel, herring, tuna, sardines, and lake trout.
 7. BEANS - Whether dried or canned, beans provide a generous amount of fiber and plant-based
protein, making them a healthy alternative to meat in everything from soups to casseroles. The
classic Italian dish pasta fagioli combines beans and pomodoro sauce.
 8. BROCCOLI - In addition to abundant fiber and antioxidant vitamins, broccoli and its
cruciferous cousins—including cabbage, cauliflower, and Brussels sprouts—contain cancer-
fighting substances called isothiocyanates.
 9. SWEET PEPPERS - Red, yellow, green, and even chocolate-colored, sweet peppers add a
painter's palette of colors to meals—along with a healthy dose of vitamins A and C. Roasting or
grilling intensifies their flavor and gives them a creamy texture.
 10. GARLIC - Garlic helps keep total cholesterol and blood pressure down. Different varieties
taste different, so experiment to find ones you like. Store garlic away from heat and sunlight to
prevent it from sprouting.

Healthy eating tips for athletes:

  Eat a variety of foods. Because different foods have different nutrients, you should eat a variety
of foods to get all the nutrients you need to stay in peak condition. For example, oranges
provide vitamin C and carbohydrates, but not iron or protein. A piece of grilled chicken provides
iron and protein, but not vitamin C or carbohydrates.
 Eat regular meals and snacks. Skipping meals will hurt your performance. Eating regular meals
and healthy snacks is the best way to fuel your body for athletic events.
 Eat enough calories. Calories fuel your body for exercise and replace energy that is used up
during sports performance. Cutting calories keeps you from performing your best. As exercise
and athletic training demands energy above and beyond your body’s day-to-day needs, it is
essential to meet these needs in order to compete at full strength and recover quickly after a
workout.
 Drink plenty of fluids. Athletes need more fluids than non-athletes. Do not wait until you are
thirsty to start drinking water, because thirst means that you are starting to dehydrate.
Remember to drink even more in hot and humid weather.

What should I eat to fuel my exercise?

 Before exercise: The food you eat before you exercise greatly affects the quality of your athletic
performance. These tips will help you plan your pre-exercise meals to prevent low blood sugar,
to keep you from feeling hungry, and to fuel your muscles for training and competition.
 Eat a larger meal if you have 5-6 hours before you begin your exercise. Smaller “mini” meals are
better if have 2-3 hours before your workout begins. Meals that are high in complex
carbohydrates (foods rich in carbohydrates for long-lasting energy power) are best because they
fuel your muscles. Pasta, bagels, baked potatoes, rice, and fresh fruit are all good sources of
complex carbohydrates.
 Avoid high-bulk (high-fiber) foods such as broccoli, baked beans, or bran cereal right before
exercise. These foods may cause stomach pains during exercise due to their passing more slowly
through your digestive system. However, high-fiber foods are loaded with good nutrition, so be
sure to include them at other times of the day.
 Sugars and sweets (especially soda and candy) don’t provide lasting energy, and therefore aren’t
recommended to fuel your exercise.
 Limit foods that are high in dietary fat such as fast food, eggs, meat, and cheese for your pre-
exercise meal. These foods take much longer to digest and may make you feel sluggish and tired
if you eat too much of them.
 Don’t try new foods before a competition. You may have trouble digesting a food you have
never eaten before. Choose foods that are familiar to you.
 1-2 Hours Before Exercise
Eat: Fresh fruits such as melon or vegetables (low fiber, such as tomatoes), crackers, granola, or cereal
bars
Drink: Water, fruit or vegetable juice
 2-3 Hours Before Exercise
Eat: Granola bar and yogurt, ½ bagel and peanut butter, cereal and milk, or oatmeal and fruit
Drink: Water, fruit, or vegetable juice
 3-6 Hours Before Exercise
Eat: Fruits, vegetables, breads, bagels, peanut butter, lean meat, cheese, yogurt, full sandwich, cereal
with milk and fruit, baked potato
Drink: Water, fruit, or vegetable juice
  After exercise: It’s very important to refuel your body after a hard workout. Because your body
replaces glycogen stores in your muscle within the first few hours after exercise, it’s important
to eat carbohydrates and some protein soon after your workout.
Follow these tips when planning your post-exercise meal:
 Even if you aren’t hungry, try eating a snack that contains carbohydrates (such as a yogurt or
half a sandwich) within 30 minutes after a workout. This will help your body recover quickly.
 You should eat a larger meal that’s high in carbohydrates and has some protein within the next
2-3 hours to replace muscle glycogen stores that were used up during exercise. This will help
you be in top shape for the next time you exercise.
What is carbohydrate loading?
 Carbohydrate loading is a technique used to increase the amount of glycogen in muscles. It
involves eating extra carbohydrates during the week before a competition, while at the same
time cutting back on your training. Carbohydrate loading is intended for marathon runners and
other competitive athletes and isn’t helpful for most athletes.
Should I eat extra protein or use protein supplements?
 Although some extra protein is needed to build muscle, most people get plenty of protein from
food. Getting extra protein from supplements won’t have any added benefit. Eating enough
calories is actually more important for building muscle. Without enough calories, your body
can’t build new muscle.
Should I eat energy bars?
 It depends. There are many different energy bars you can buy. Some are high in carbohydrates
and protein or both; energy bars may also be high in sugar. They don’t contain any magic
ingredients that will help your athletic performance. Foods that have some carbohydrate and
protein in them such as yogurt, cheese and crackers, or peanut butter and fruit are typically just
as good (if not better) and may cost less than energy bars. However, energy bars are convenient
and may help you fit in a snack when you otherwise couldn’t.