Proper Nutrition for Athletes

Use Specific Nutrition Information for Athletes to Better Fuel Your Body for Exercise and Recovery



As athletes, we often spend too much time putting together our workouts, trying to get each detail just right, each rep and set scheme, each training method, and each periodization model just right for our progress.


But, as coaches, we know that even if we train hard in the gym every day, we are only training about 5-6 hours total, not including practice, and maybe games or competition.


Regardless, that still leaves a lot of time, right?


The point is that it's what we do outside of the gym, or off the field, or outside of competition that allows us to get the most out of what we do--mostly sleep and athlete nutrition.


Although sleep is extremely important, the main focus of this page is nutrition.



The importance of Proper Nutrition for Athletes in Optimal Athletic Performance




Proper nutrition for athletes is one of the most important training factors and should be included in the foundation of a well-planned, comprehensive sports performance enhancement program.


Without proper fuel and nourishment for your body, you will not attain your full athletic potential and will be more susceptible to fatigue and injury.


Realizing the full benefits of a consistent and well-designed performance enhancement training program requires a balanced, healthy, nutrient dense diet coupled with specific nutrient timing.


Remember, the amount of work and effort an athlete exerts in performance training is only effective and beneficial if s/he puts the correct balance of healthy foods into his/her system AND the athlete gets sufficient sleep.


Having proper nutrition for athletes is crucial to performance enhancement and we strongly urge each athlete to treat it that way.


Reduce Injury Risk and Combat Fatigue by Eating the Right Foods

Research shows that most injuries occur in the last 20 minutes of practice or a game, which is typically, when fatigue increases.


Besides improper training preparation (specific conditioning and sports fitness, which is also known as energy system development), a decreased level of carbohydrate intake is one of the main factors responsible for the onset of fatigue.


What this means is that without the proper nutrition for athletes prior to and during competition, the body will run out of fuel and shut down, regardless of how well the athlete is trained from a physical standpoint...


You can't drive a brand new car on an empty tank!


The human body requires proper nutrition--Proper nutrition for athletes includes eating a healthy, nutrient rich, balanced diet.



Athlete Nutrition Guidelines:

(Proper Nutrition for Athletes Guidelines taken from "Advanced Exercise Nutrition version 1.1" by Marie Dunford, Human Kinetics, 2007--this is an excellent text and part of the online sports nutrition course offered by Human Kinetics)


Strength Trained Athletes Need:

  1. Energy: 30-60 calories per kilogram of body weight per day. Needs vary based on the specific sport and training regime.


  2. Carbohydrates: 5-7 grams per kilogram per day is typically adequate for high intensity, short duration training; 8-10 g/kg may be needed to support prolonged training


  3. Protein: 1.4-1.7 grams per kilogram of body weight per day


  4. Fats: At least 1.0 gram per kilogram of body weight per day and enough to meet energy needs



Endurance Trained Athletes Need:

  1. Energy: 35-50+ calories per kilogram of body weight per day. Needs vary based on the specific sport and training regime.


  2. Carbohydrates: 6-8 grams per kilogram of body weight per day; 8 to 10 g/kg during heavy training and competition. Ultraendurance athletes typically require a minimum of 8 g/kg during training and need substantially more than 10 g/kg during intense training and competitio


  3. Protein: 1.2-1.6 grams per kilogram of body weight per day


  4. Fats: At least 1.0 gram per kilogram of body weight per day and enough to meet energy needs


Additional Athlete Nutrition Guidelines:

Pre-Exercise: Guidelines for Proper Nutrition for Athletes

  1. One to four hours prior to exercise, athletes should consume meals that are high in carbohydrate, moderate in protein, low in fat, and adequate in fluids and energy. This type of meal will provide glucose, prevent dehydration, and delay fatigue.


  2. In the hour prior to exercise, the focus narrows to carbohydrate and fluid intake.


  3. The amount of food consumed is determined by the amount of time before the exercise begins. Smaller meals are eaten closer to an athlete’s starting time, and larger meals are eaten when there is more time for the meal to be digested. The athlete can set the stage for good performance by consuming the right amount of food and fluid at the right time.


During Exercise: Guidelines for Proper Nutrition for Athletes

  1. Recommendations for food and fluid intake during training or performance depend on the sport.


  2. The intensity of exercise, the amount of gastrointestinal distress, and the demands of high environmental temperatures and humidity are some of the reasons that food and fluid intake falls short


  3. For athletes who engage in prolonged exercise in the heat, carbohydrate, fluid, and electrolyte intake is absolutely critical for performance and health.


  4. The American College of Sports Medicine guidelines for fluid replacement during exercise are the consumption of 150 to 350 ml (~ 5 to 12 ounces) at 15 to 20 minute intervals beginning with the onset of exercise.


  5. During prolonged exercise most athletes consume a beverage containing 6 to 8% carbohydrate.


Post Exercise: Guidelines for Proper Nutrition for Athletes

  1. Within the first hour after exercise at least 1 gram of carbohydrate per kilogram of body weight should be consumed. One of the most important factors in muscle glycogen resynthesis (replacing energy stores in the muscles) is the consumption of carbohydrate immediately after exercise.


  2. Consumption of a small amount of protein is also beneficial.


  3. Carbohydrate and fluid consumption should continue for at least the next four to six hours.


  4. Taking a scale weight before and after exercise can help the athlete estimate how much fluid was lost during exercise and determine how much fluid needs to be consumed. Along with weight, monitoring urine color and thirst are simple ways to evalute current hydration status


Using a Registered Sports Dietitian for Specific Nutritional Services


CLIENT TESTIMONIALS
Christian Hanson"Coach Jeremy Hoy and Finish First is one of if not the main reason I am where I am today. If it were not for his sport-specific training programs, I could only have dreamt of making it this far. Any athlete who has any aspirations of making it to the next level is foolish to not train with Finish First. Regardless of your current skill, going anywhere else to train is a waste of time, money and talent."
--Christian Hanson, NHL Boston Bruins/AHL Providence Bruins
Miss Pennsylvania America 2011, Juliann Sheldon "Training for the Miss America pageant included 6 weeks of intense training at Finish First Sports performance. Coach Jeremy Hoy put my physical endurance to the test and pushed me to my limit. In those intense weeks of physical preparation, I truly learned what It meant to be an athlete. Training at FFSP can help ANY pageant girl become an athlete - She will look and feel her very best. ..."
--Miss Pennsylvania America 2011, Juliann Sheldon
Matt Bartkowski with the Bruins "As you progress in hockey and aspire to get to higher levels, your off season training becomes increasingly important. Once I started training at Finish First I noticed a difference in my strength, speed, and power on and off the ice. There is no better place for a hockey player to train than Finish First. Where I am now in my career I can credit to Finish First, and I know continuing my training there will get me where I want to be."
--Matt Bartkowski, NHL Boston Bruins/AHL Providence Bruins
Miss Pennsylvania America 2010, Courtney Thomas "Working out at Finish First Sports Performance with Jeremy Hoy was by far the best workout experience I've ever had. I spent six weeks going to FFSP two and three times a day and each time I had a unique workout that helped me achieve the results I desired. Jeremy was always so encouraging and pushed me both physically and mentally to reach my full potential. I went to Miss America in the best shape of my life and felt so confident and prepared..."
--Miss Pennsylvania America 2010, Courtney Thomas
Brianne McLaughlin, Goaltender, USA Women's Olympic Ice Hockey Team "Finish First has helped me to perform at my best and to be in the best shape possible in order to compete at the highest level. Jeremy's motivational attitude and custom workouts allow me to get the most out of my training - which is geared towards making me a better hockey player AND stronger athlete. His specialized drills and exercises for goalies, and for improving my dynamic vision, have had an immediate transfer to what I need on the ice. ..."
--Brianne McLaughlin, Goaltender, USA Women's Olympic Ice Hockey Team
Miss Pennsylvania America 2009, Shannon Doyle "I spent six weeks at Finish First Sports Performance working intensely with Coach Hoy to prepare for the Miss America pageant. I worked out three times a day, every day! Coach Hoy pushed me harder than I ever could have imagined possible. When I felt defeated, he always had an inspirational story or quote to re-inspire me, and then he would push me harder. Jeremy saw an inner-strength and confidence in me even when I struggled to see it in myself. ..."
--Miss Pennsylvania America 2009, Shannon Doyle
Chris Kushneriuk, Professional Hockey Player for the Bakersfield Condors "Prior to training with Jeremy Hoy and the team at Finish First, one of the biggest knocks I received from coaches was my endurance. I would slowly wear down as the season went on, which would make me lose a step in a game where every inch is so important. Since I began my off-season training with Jeremy's programs in the summer of 09' this has no longer been an issue. ...Jeremy has made me a much more explosive and confident power forward. ..."
--Chris Kushneriuk, Professional Hockey Player for the Bakersfield Condors
Brock Meadows, Professional Hockey Player, Texas Brahmas "Jeremy Hoy and Finish First Sports Performance has by far been the best sport-specific training I've ever experienced. I've played for many teams and have had countless different trainers and training programs, and they weren't even close. The program is designed for me as a hockey player, to improve my performance on the ice. Hoy's program allowed me to stand out in hockey and move on to the next level. ..."
--Brock Meadows, Professional Hockey Player, Texas Brahmas
Elyse Healy, Top 10 Miss PA 2010 "Having competed at the local, state and national levels before coming to Jeremy, I always knew how I wanted to look but never got precisely the results I was striving for. With FFSP, I was able to SURPASS my expectations and become the strongest competitor I could be. Combined with expertise in training, nutrition and overall health, I thank Jeremy and his staff for making me both mentally and physically STRONG! ..."
--Elyse Healy, Top 10 Miss PA 2010
Shauna Rice, 2009 & 2010 Preliminary Swimsuit Winner and Top 5 Finish "I trained under Jeremy Hoy at Finish First Sports Performance in preparations for the 2009 and 2010 Miss Pennsylvania pageants. I am proud to say that I was a preliminary swimsuit award winner both years! Jeremy gives his full attention to his clients and creates their routines and diet plans specifically for them. Jeremy trained me in ways I have never experienced before. New exercises, new muscles, and new pains! ..."
--Shauna Rice, 2009 & 2010 Preliminary Swimsuit Winner and Top 5 Finish
Denny Urban, Professional Hockey Player, Reading Royals "Each and every year you need to make sure that you are in your top shape when heading into the season. With the customized training that Jeremy Hoy and Finish First gives you, you get into your top shape so you have that edge over the other people. I can credit Finish First and Jeremy Hoy for where I am now in my career and where I want to be. If you are serious about making it to the next level and want to gain that edge over the others then I recommend training with Jeremy Hoy and Finish First."
--Denny Urban, Professional Hockey Player, Reading Royals
Michael Houser, Goaltender, London Knights (OHL) "Jeremy and the coaches at Finish First Sports Performance have helped me prepare for each hockey season through intense hockey specific training. With the rigorous schedule of major junior hockey, my training experience at Finish First has helped me to stay strong and not wear down through the long season, and helped me to finish the year as strong and explosive as I started it."
--Michael Houser, Goaltender, London Knights (OHL)
OHL Player of the year 2011-12
CHL Goaltender of the year 2011-12
Theo 'Teddy' Ruth, NHL Columbus Blue Jackets/AHL Springfield Falcons "Even though I live and train in Chicago during the summer, I am able to stay in touch with Coach Hoy and get weekly programs that really help me prepare for the upcoming season."
--Theo "Teddy" Ruth, NHL Columbus Blue Jackets/AHL Springfield Falcons
Derek Schooley, NCAA Division 1 Men's Ice Hockey Head Coach "Jeremy Hoy knows hockey and hockey specific training. I have watched many elite players over the years train with him and they are always prepared, in good shape and ready to go when the season starts."
--Derek Schooley, NCAA Division 1 Men's Ice Hockey Head Coach
Anthony Noreen, Head Coach, Youngstown Phantoms USHL Ice Hockey Team "We pride ourselves on being the hardest working/best conditioned team in the USHL and Coach Hoy makes that possible. His knowledge, attention to detail, and no-nonsense approach to training pushes our players to their maximum potential. When players leave our program I have no doubt that they will bring with them the strength, power and conditioning to help them excel at the level. We have Jeremy to thank for that."
--Anthony Noreen, Head Coach, Youngstown Phantoms USHL Ice Hockey Team
Maeve Gallagher, 3-Sport College Athlete, MTV Made Celebrity "Training with Coach Hoy at Finish First not only helped me in my MTV Made pageant performance but also as a collegiate athlete -- it was the best training I've received in 20 years of being an athlete. Going into my pageant experience as an athlete I felt I had the advantage of the fitness and swim suit routine, but soon realized I was wrong... Coach Hoy provided me with a workout that not only got me in phenomenal pageant shape but also was still helping with my athletic career..."
--Maeve Gallagher, 3-Sport College Athlete, MTV Made Celebrity


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