Let’s get real. Gaining weight is way easier than losing it OR maintaining a healthy weight. And dieting stinks. Period. No one intends to gain excess weight – it sort of happens over time if you don’t pay attention. And as a registered dietitian, personal trainer and working mom, I’ve come to realize that I have to make a conscious choice to maintain a healthy body weight – everyday.

Some days are easier than others (ladies, you know what I mean) but it IS a choice. If I blame it on my overweight parents, negative relatives , my busy schedule, the economy, my finances, PMS or stress, I give up my power. And in the end, I give up on myself. I’m NOT doing that and neither should you.

Maintaining proper fluid balance is essential for every athlete since small levels of dehydration can negatively impact performance.  Not getting enough fluids, high humidity or environmental temperature can interfere with the body’s ability to maintain a normal temperature. This can lead to heat-related illness and death.  During most activities, adequate water intake can help prevent dehydration and heat exhaustion.  However, during endurance events or activities greater than 60 minutes, a sports drink with carbohydrates provides fuel for the nervous and muscular systems, and may enhance performance.  During multiple daily workouts and very long endurance events (e.g. ultra marathon) in which sweat losses are high, carbohydrate and electrolyte (e.g. sodium, potassium) intake is required.

General Fluid Requirements

• Fluids should be cold, palatable and selected based on the type and duration of the activity.
• Sports drinks should contain four to eight percent carbohydrate. Drinks greater than 10 percent carbohydrate may slow stomach emptying, cause abdominal cramping and impair performance.
• Drinks with a combination of glucose, glucose polymers and fructose may enhance water absorption.
• Solutions containing primarily fructose can cause an upset stomach and should be avoided.  Be sure to check the food label for ingredients.
  
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Optimal athletic performance requires food and nutrient intake that is tailored to each athlete’s sport, training schedule and individual needs. Many athletes, especially younger ones, gravitate toward typical eating patterns which can significantly decrease their chances to reach their peak performance. The basics of performance nutrition are discussed here to help maximize your physical potential and reach your performance goals.

Energy is the Foundation for Success
Your daily calorie intake should provide enough energy for all activities, muscle repair and optimal functioning. Energy needs for athletes vary considerably based on individual differences and activity level.  General guidelines are listed below: 

• Individuals who participate in general fitness (30 to 40 minutes of activity per day, 3 to 5 times per week) can meet their daily needs with 1,800 to 2,400 calories. This equates to approximately 11 to 16 calories per pound per day for people who weigh 110 to 175 lbs. Needs may be greater for those who weigh more.
• Athletes who train approximately 2 to 6 hours per day, 5 to 6 days a week need ~ 23 to 36 calories per pound of body weight per day. This equates to 2,500 to 8,000 daily calories for athletes who weigh up to 220 lbs.
• Elite athletes who train or compete heavily need significantly more – up to 12,000 calories per day.
• Athletes who weigh more than 220 lbs may need approximately 6,000 to 12,000 calories per day depending on training volume and intensity.
  
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