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Sports Nutrition

Tips

Quick Tips for the Active Athlete

  • Tomato juice has more potassium than orange juice or a banana, and the salt in tomato juice can help keep an athlete with heavy sweat losses to stay better hydrated.
  • Drinking tea and caffeinated coffee or soda within 2 hours of a meal will decrease the amount of iron the body is able to absorb from that meal.
  • The first 15 minutes after strenuous activity are the most critical for replacing carbohydrates and building glycogen stores. Fruit juices rather than sports drinks pack more carbohydrate per ounce (with the exception of Gatorlode, which was developed specifically for carbohydrate replacement).
  • Chromium supplementation greater than 200 micrograms per day may cause iron deficiency.
  • In post-competition recovery, alcohol consumption interferes with rehydrated and the loading of carbohydrates in muscles (glycogen resynthesis), thus slowing recovery from strenuous activity and increasing risk of injury.
  • Thick-crusted veggie pizza ordered with extra sauce, and only 1/2 the amount of cheese instead of regular pizza, provides more carbohydrate, potassium, and other nutrients for exercise recovery.
  • In baked potatoes, the skin contains most of the vitamins and minerals; a large baked potato contains between 6 and 8 grams of protein; 1 tablespoon of sour cream has 1/2 the fat of 1 teaspoon of butter / margarine.