Overview

 Food and water are the fuels that power athletes. Choosing the right combinations and amounts of food and water help the athlete to perform at an optimal level.  Despite what advertisers and sports drink makers tell people, proper nutrition and hydration for athletes is not difficult. Essentially it comes down to 

• drinking water frequently, and 
• eating a well balanced diet (i.e. consult the Canada Food Guide)

 Supplements and Vitamins

 There is no shortage of marketers trying to sell athletes the latest and greatest supplement or vitamin. This ethos seems to fit in with the modern notion of "taking a pill solves everything." Unfortunately, there are no short cuts in training; hard work and smart training produce results, not pills, powders, and potions. 

.A good rule of thumb about supplements and vitamins is avoid them.  At best, most supplements and vitamins are a waste of money - athletes are literally peeing away their money. Few well-documented scientific studies support the claims of marketers. At worst, possible side affects include stomach upset, non-absorption of other key nutrients, and worse. Moreover, some supplements sold in health food stores may contain banned performance enhancing substances.

 There are two possible exceptions to the avoidance rule. If the athlete knows that he or she is not eating properly, then a simple multivitamin supplement may be useful. In addition, for some athletes, particularly women, low iron can be a problem. Thus an iron supplement (if suggested by a medical professional) can be helpful. 

 Sports drinks are somewhat useful for replacing fluid and essential nutrients.  Water is absorbed better when taken with a bit of carbohydrate.  Unfortunately however, most people tend to overuse sports drinks.  In addition, the high amount of sugars contained in sports drinks can cause stomach upset if taken during competitions or workouts. To minimize this, diluting sports drinks with water can help. In most cases, however, water is the best fluid replacement. 

 A Few Tips

 
• Eat a well balanced diet. Following the Canada Food Guide should ensure adequate nutrition. Aim for an intake of 65% carbohydrate, 20 to 25% fat, and 10 to 15% protein.   While athletes do require more protein than non-athletes, the average North American diet contains more than enough protein for the vast majority of athletes.
• Avoid alcohol. Alcohol is a diuretic (i.e. dehydrator). In addition, alcohol inhibits oxygen uptake. Moreover, most alcoholic drinks are high in empty calories. While the odd beer will not drastically affect an athlete, alcohol consumption does little or nothing to help the athlete's performance. 
• Avoid excessive amounts of caffeine. Caffeine, like alcohol, is a diuretic. In addition, high amounts of caffeine inhibit iron absorption. Again, like alcohol, caffeine does little to enhance performance. (See below for a possible exception.)

• Emphasize complex carbohydrates. Athletes burn more calories than non-athletes. Since the Canada Food Guide is written for a general audience, athletes will require more calories than the general population. To ensure optimal nutrition, most of these calories should be carbohydrates - the athlete's primary fuel source. Complex carbohydrates (e.g. pasta, breads, fresh fruit, etc.) provide the most nutrient-rich additional fuel source.
• Drink water frequently, even when not thirsty. An adequate supply of water is needed to permit the needed biological and chemical reactions necessary to produce the energy for running. After a workout, water helps in recovery by "flushing out" waste products through urination and defecation. It is very difficult (but not impossible) to "overdose" on water.
• Train with a water bottle. See the above discussion in point #6. There is no extra benefit from training in a dehydrated state; in fact, training or racing while dehydrated can be dangerous.
• Try to eat within 30 minutes of completing a workout. Quick recovery from the affects of a workout relies, in part, on an adequate fuel source. Eating soon after a workout ensures that the body has the needed fuel to start regenerating broken down tissues.
• Avoid difficult to digest foods before training and competition. Highly acidic foods (e.g. orange juice, spicy foods), high protein foods (e.g. meat, milk), and high fat foods (e.g. ice cream) eaten before a competition or workout may cause stomach upset. Athletes should stick to high complex carbohydrate foods before a competition or workout. Individuals should not experiment with new foods prior to competition; the potential for stomach upset is too great.
• Consider caffeine loading before competition. A few cups of coffee drunk 60 minutes before competition have been shown to aid athletic performance. However, athletes using caffeine loading are advised to try it a few times in practice before using it in competition. Caffeine can cause stomach upset to athletes who are not accustomed to it. Additionally, a little extra hydration is needed to deal with the diuretic affect of the caffeine.