Sports Nutrition

Protein Needs in Athletes

  • Water is the most important nutrient for active people.

  • When you sweat, you lose water, which must be replaced. Drink fluids before, during, and after workouts.

  • Water is a fine choice for most workouts. However; during continuous workouts of greater than 90 minutes, your body may benefit from a sports drink.

  • Sports drinks have two very important ingredients - electrolytes and carbohydrates.

  • Carbohydrates in sports drinks provide extra energy. The most effective sports drinks contain 15 to 18 grams of carbohydrate in every 8 ounces of fluid.

  • Carbohydrates are sugars and starches, and they are found in foods such as breads, cereals, fruits, vegetables, pasta, milk, honey, syrups and table sugar.

  • Sugars and starches are broken down by your body into glucose, which is used by your muscles for energy.

  • Building muscle depends on your genes, how hard you train, and whether you get enough calories.


  • The best way to make sure you are not getting too many or too few calories is to check your weight from time to time.


  • Lack of calcium can contribute to stress fractures and the bone disease, osteoporosis.


  • The average American diet has more than enough protein for muscle building. Extra protein is eliminated from the body or stored as fat.


  • For health and peak performance, more than half your daily calories should come from carbohydrates.