Carbohydrates are easily broken down and used as the body’s main fuel source.

What are carbohydrates made of? Carbohydrates are made of simple sugars and complex sugars called starches.

What do carbohydrates do for our bodies? Carbohydrates are the body’s main fuel source. When you eat carbs, your body stores them as glycogen in your muscles and liver. This glycogen is converted into ATP which is what actually powers your muscles.

What about added sugars and processed carbs? Things like white bread, soda, candy, baked goods, etc. are forms of processed carbohydrates. These sources of carbohydrates are NOT ideal for promoting health because they don’t contain the fiber, vitamins, and minerals that they are supposed to have. This can lead to inflammation and other issues, which is why many people believe that “carbs are bad”. It’s more complicated than that blanket statement though.

Carbs are very important. It’s best to focus on whole food sources of carbs (potatoes, brown rice, whole wheat bread, fruit, vegetables, etc.) in your everyday life, and reserve more processed carbs for special occasions or for during workout or sporting events.

What percentage of our diet should come from carbohydrates? We should be getting about 45-65% of our daily calories from carbohydrates.

What is protein? Proteins are long chains made up of amino acids. Our bodies make many amino acids on their own, but there are 9 amino acids that we need to get from our food. Because we need to get them from our food, they are called essential amino acids.

What does protein do for our bodies? Protein does most of the work inside our cells like building and repairing tissue, and regulating organ functions. You need protein in order to rebuild your muscles after you break them down by working out.

What percentage of our diet should come from protein? We should be getting about 15-20% of our daily calories from protein.

For athletes that’s about 1-2 g/kg of body weight/day (multiply lb’s by 0.45).

What does fat do for our bodies? Fat helps protect the bodies organs, plays a role in growth and development, aids in organ function, helps maintain body temperature, and allows for the absorption of certain vitamins.

Why fat is important? Fat plays a vital role in the digestion of vitamins. Vitamins A,D,E and K are fat soluble vitamins, meaning they need fat in order to be absorbed into the body.

Examples of nutrient rich fat foods: Nuts and seeds (especially walnuts, chia, flax, and hemp), avocados, sprouts, leafy green vegetables, squash and berries.

What percentage of our diet should come from fat? We should be getting about 20-30% of our daily calories from fat.

What are micronutrients? Non-caloric food factors that are vitally important for good health. They include vitamins, minerals, fibers, and phytochemicals.

Using ANDI scores: The key to optimizing your health is to eat predominantly foods that have a relatively high proportion of nutrients (non-caloric food factors) to calories (carbohydrates, fats and proteins). Dr. Fuhrman’s ANDI scores can be used to analyze how nutrient-dense your diet is.

How do I know if I’m eating the right amount of each micronutrient? In general, if you are eating an adequate amount of food, and this food comes from a variety of nutrient-rich sources (whole grains, veggies, fruit, nuts & seeds, legumes, healthy fat and protein sources), your micronutrient levels are likely fine.

If you are concerned about a specific nutrient, you can refer to the NIH vitamin and mineral fact sheet here.

THE FOCUS: The nutrition focus before a workout or event should be on carbohydrates. Focusing on easy-do-digest carbohydrate-rich foods before exercise will help you be more energized. Examples include bananas, dates, other fruit, granola bars, cereals, breads, juice, etc.

TIMING: 2-4 hrs before exercise, you can probably get away with eating an entire meal, however as you get closer to starting practice, a game, or an event, avoid eating large amounts of food, as this can lead to gastrointestinal distress.

AVOID: It’s also wise to avoid large amounts of fiber and fat directly before exercising.

WHAT SHOULD YOU EAT? During athletic events, especially at higher intensities, the body utilizes primarily carbohydrates as fuel.

It is also extremely important to hydrate during athletic events. 300-800ml of fluid per hour is a good rule of thumb. If it is very hot/humid or you are a heavy sweater, including electrolytes may be a good idea. Research has shown that even with a 3% fluid loss, athletic performance suffers. Current studies indicate increased water consumption is essential for athletes competing at elevation. Sweat evaporates more quickly at high altitudes due to the lack of humidity.

HOW MUCH? The body can use anywhere from about 30-60 grams of carbs per hour for energy (a granola bar has about 25g). The amount you need is highly dependent on your individual factors, and this is something you’ll have to practice.

TIMING: If you have eaten within the last 3-4 hrs, you may not need to start fueling right away. However, regardless of your eating schedule you should probably start fueling starting after an hour of exercise, and sooner if you’re feeling depleted, or if the exercise is particularly intense.

WHAT TO EAT: Focus on protein, carbohydrates, and antioxidants. These foods will help repair damaged tissue, synthesizes new muscle fibers, re-stock your energy stores, and reduce soreness.

TIMING: Try to eat as soon as you can following a workout or event, even if it’s not a full meal.

SLEEP: Rest and recovery is essential for athletes, so aim for at least 8 hours of sleep a night. Your body needs to focus on repair and rest, not digestion: It may be beneficial to not consume food 3-4 hours before bed.