Dietary Fat
Fat intake is important for all athletes and may be more important for female athletes due to caloric restrictions. Fat is used to provide energy for low to moderate intensity exercise. There are different types of dietary fat and some are better choices than others. Unsaturated fatty acids (i.e., mono and polyunsaturated fats) and omega-3 fatty acids are examples of "healthy" fats whereas saturated and trans fatty acids are "unhealthy" fats and should be consumed in limited amounts (4).
Endurance exercise training results in an enhanced ability to oxidize fat, which is potentially advantageous as these athletes may be able to "spare" the body's limited carbohydrate stores for use later in an event and improve their performance (4).
Daily fat intake for athletes is similar to carbohydrate and protein recommendations and should be calculated on an individual basis. However, a very general guideline for daily fat intake by athletes is approximately 1.0g/kg body weight. The Dietary Reference Intake (DRI) and the Dietary Guidelines recommend 20-35% of total caloric intake. For athletes, fat recommendations are usually calculated as the remainder of calories needed to meet energy requirements after calculating carbohydrate and protein requirements. See an example calculation here.
Examples of foods that are 100% or nearly 100% fat and the type of fat they contain, Click here
Endurance exercise training results in an enhanced ability to oxidize fat, which is potentially advantageous as these athletes may be able to "spare" the body's limited carbohydrate stores for use later in an event and improve their performance (4).
Daily fat intake for athletes is similar to carbohydrate and protein recommendations and should be calculated on an individual basis. However, a very general guideline for daily fat intake by athletes is approximately 1.0g/kg body weight. The Dietary Reference Intake (DRI) and the Dietary Guidelines recommend 20-35% of total caloric intake. For athletes, fat recommendations are usually calculated as the remainder of calories needed to meet energy requirements after calculating carbohydrate and protein requirements. See an example calculation here.
Examples of foods that are 100% or nearly 100% fat and the type of fat they contain, Click here
Dietary Sources of Various Fatty Acids - Type of fat and food sources
Rosenbloom, C.A. & Coleman, E.J. (2012). Sports Nutrition: A Practice Manual for Professionals, (5th ed.). Academy of Nutrition and Dietetics.
Dietary Fatty Acids - Position of the American Dietetic Association and Dietitians of Canada.
J Am Diet Assoc. 2007; 107(9): 1599-1611.
Rosenbloom, C.A. & Coleman, E.J. (2012). Sports Nutrition: A Practice Manual for Professionals, (5th ed.). Academy of Nutrition and Dietetics.
Dietary Fatty Acids - Position of the American Dietetic Association and Dietitians of Canada.
J Am Diet Assoc. 2007; 107(9): 1599-1611.
Hydration
Water is the most abundant substance in the body, comprising approximately 60% of an average person's body weight. Loss of body water can compromise the body's ability to regulate body temperature, which may in turn impair training, performance, and health. Athletes should be conscious of water losses and ensure adequate hydration and electrolyte replacement before, during, and after exercise (4).
Read more: Optimal Hydration Tips for Athletes General Hydration Recommendations:
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ACSM Position Stand: Exercise and Fluid Replacement
Sawka, M.N., Burke, L.M., Eichner, E.R., Maughan, R.J., Montain, S.J., Stachenfeld, N.S. (2007).
Medicine & Science in Sports & Exercise, 39(2):377-390.
Sawka, M.N., Burke, L.M., Eichner, E.R., Maughan, R.J., Montain, S.J., Stachenfeld, N.S. (2007).
Medicine & Science in Sports & Exercise, 39(2):377-390.
Calcium and Vitamin D
Calcium is a major structural element found in bones and teeth. Therefore, one of its primary functions in the body is maintenance of bone mass. It is also important for cell signaling during muscle contraction and is a cofactor for various enzymes and proteins.
Food sources of Calcium include dairy products, selected seafood (sardines, salmon, clams, oysters), green leafy vegetables, legumes (tofu), some nuts/seeds (almonds, pecans). Vitamin D is also important for bone health and its primary role is maintaining plasma calcium and phosphorus levels.
Most Vitamin D is made in the body from sunlight exposure. Small amounts of dietary Vitamin D are provided by some animal products including liver, eggs, fatty fish, cheese, and butter. A dietary plant source of Vitamin D is shitake mushrooms. Many foods are fortified with Vitamin D including milk, yogurt, cheese, butter, cereals, and OJ). Read more: The Academy of Nutrition & Dietetics Practice Paper: Nutrition & Women's Health To see a brief overview about Vitamin D, click here Read more: Optimal Bone Health in Athletes and The Sunny Side of Vitamin D from Sports Nutrition Fact Sheets provided by the Sports, Cardiovascular and Wellness Nutrition practice group of the Academy of Nutrition & Dietetics |
"Vitamin D is established as a major factor in preventing stress factors and optimizing bone health, both of which are of great importance to the athlete." Read more: Ogan, D. and Pritchett, K. (2013). Vitamin D and the Athlete: Risks, Recommendations, and Benefits. Nutrients, 5, 1856-1868
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Additional Resources
Nutrition and the Female Athlete: From Research to Practice
Beals, K.A. (2013). Boca Raton, FL: Taylor & Francis Group.
Sports, Cardiovascular and Wellness Nutrition (SCAN)
SCAN is the largest dietetic practice group of the Academy of Nutrition and Dietetics. Members are Registered Dietitians with nutrition expertise in the areas of sports, physical activity, cardiovascular health, wellness, and the prevention and treatment of disordered eating and eating disorders.
SCAN Nutrition Resources for Collegiate Athletes
Fact Sheets, Articles, and Webinars. Topics include Fueling During Exercise, Eating Frequency, Fueling for Endurance, Nutrient Timing and Reading Food Labels. Resources and topics will be added and updated on a continual basis.
Collegiate and Professional Sports Dietitians Association (CPSDA)
CPSDA represents the vast majority of Advanced Practice Registered Dietitians in the United States who work full-time with athletes in colleges, professional sports, Olympic training centers, the U.S. Military and in law enforcement. CPSDA is founded on the fundamental “food first” principle that “whole foods are the best fuel,” and that athletic programs operating at every level of competition will best serve their athletes when employing the full-time services of CPSDA-member Sports RDs.
ACSM Position Stand: The Female Athlete Triad
Nattiv, A., Loucks, A.B., Manore, M.M., Sanborn, C.F., Sundgot-Borgen, J. & Warren, M.P. (2007). Medicine & Science in Sports & Exercise, 39(10):1867-1882.
Position of the American Dietetic Association, Dietitians of Canada, and the ACSM: Nutrition and Athletic Performance
J Am Diet Assoc. 2009; 109(3): 509-527.
Physical activity, athletic performance, and recovery from exercise are enhanced by optimal nutrition. These organizations recommend appropriate selection of foods and fluids, timing of intake, and supplement choices for optimal health and exercise performance.
U.S. Olympic Committee Nutrition Resources and Fact Sheets for Athletes
The U.S. Olympic Committee’s Sport Performance Division delivers focused, applied and performance-impacting sport science, technology and medical services to America’s top coaches and athletes. The team is comprised of experts in nutrition, biomechanics, medicine, physiology, strength and conditioning, psychology and performance technology.
Beals, K.A. (2013). Boca Raton, FL: Taylor & Francis Group.
Sports, Cardiovascular and Wellness Nutrition (SCAN)
SCAN is the largest dietetic practice group of the Academy of Nutrition and Dietetics. Members are Registered Dietitians with nutrition expertise in the areas of sports, physical activity, cardiovascular health, wellness, and the prevention and treatment of disordered eating and eating disorders.
SCAN Nutrition Resources for Collegiate Athletes
Fact Sheets, Articles, and Webinars. Topics include Fueling During Exercise, Eating Frequency, Fueling for Endurance, Nutrient Timing and Reading Food Labels. Resources and topics will be added and updated on a continual basis.
Collegiate and Professional Sports Dietitians Association (CPSDA)
CPSDA represents the vast majority of Advanced Practice Registered Dietitians in the United States who work full-time with athletes in colleges, professional sports, Olympic training centers, the U.S. Military and in law enforcement. CPSDA is founded on the fundamental “food first” principle that “whole foods are the best fuel,” and that athletic programs operating at every level of competition will best serve their athletes when employing the full-time services of CPSDA-member Sports RDs.
ACSM Position Stand: The Female Athlete Triad
Nattiv, A., Loucks, A.B., Manore, M.M., Sanborn, C.F., Sundgot-Borgen, J. & Warren, M.P. (2007). Medicine & Science in Sports & Exercise, 39(10):1867-1882.
Position of the American Dietetic Association, Dietitians of Canada, and the ACSM: Nutrition and Athletic Performance
J Am Diet Assoc. 2009; 109(3): 509-527.
Physical activity, athletic performance, and recovery from exercise are enhanced by optimal nutrition. These organizations recommend appropriate selection of foods and fluids, timing of intake, and supplement choices for optimal health and exercise performance.
U.S. Olympic Committee Nutrition Resources and Fact Sheets for Athletes
The U.S. Olympic Committee’s Sport Performance Division delivers focused, applied and performance-impacting sport science, technology and medical services to America’s top coaches and athletes. The team is comprised of experts in nutrition, biomechanics, medicine, physiology, strength and conditioning, psychology and performance technology.