Sports Nutrition: Fuel up on Information

The President's Council on Physical Fitness and Sports has a "Frequently Asked Questions" page that tackles some key areas of sports nutrition. The answers here explain what electrolytes are, the function of carbohydrates and protein in exercise recovery, pre-competition eating suggestions, as well as facts about iron, calcium, and other nutrients instrumental in sports preparation and recovery. After reading this page, head over to "Fast Facts About Sports Nutrition" for a rundown of memorable nutrition tips for athletes of all ages.

The Australian Institute of Sport, part of the Australian Sports Commission, has useful facts and resources on sports nutrition, both in general and for specific sports. Download PDF fact sheets on nutrition for about 30 sports. The "Recipes" section publishes easy meal ideas and the "Research" area discusses controversial or new discoveries in sports nutrition, such as the effects of alcohol, supplements, the glycemic index, and more.

The American Dietetic Association has useful information for athletes, including a series of fact sheets on diets, fats, nutrients, and more. Read the PDF article entitled "Clearing Up Calorie Confusion" to shed light on how the body uses calories and how to manage portions. Check out the site's sports nutrition reading list for some suggested books on the topic.

FindaNutritionist.com is a slightly outdated directory of nutritionists practicing in the United States (most listings were added in 2005), but the calculators and charts on this site are useful. Calculate your Body Mass Index, and get a general range of how many calories you need per day based on your age, height, weight, and activity level. You'll also learn how much of your caloric intake should come from fats, carbohydrates, and proteins.

NutritionData is a reference site under the Condé Nast umbrella, offering a thorough index of nutritional information and useful tools and calculators to aid in your athletic diet. A particularly valuable feature is the "Food Category Explorer" that lets you analyze foods based on specific goals. Select the "Better Choices for optimum health" option from the drop-down menu for a chart listing the highest-rated foods on the site (ratings are based on nutrient content).

GoldsNutrition.com is a source for articles on sports nutrition and fitness written by nutritionists, dieticians, coaches, and athletes. There are tips on important foods for athletes, safe weight loss methods, advice for specific sports, and discussions of serious sports nutrition issues like eating disorders. They also have a "Resources" section with many helpful links to other sports nutrition sources.

Peak Performance is a British company that publishes books, Web articles, and a subscription-only newsletter on fitness, sports, health, and nutrition. There are many articles under the "Nutrition" category discussing protein and carbohydrate use, the effects of supplements like creatine, metabolism, nutrients, diets, and more. The book, Nutritional Supplements for Athletes, has its own promotional page where you can learn about some of the topics, myths, and facts discussed in the text, or purchase the book.

FoodFit.com is an online service providing customized nutrition plans. The site also has a lot of free information about sports nutrition, including basic tips on carbohydrate and protein use. You'll also find an article called "Snacking for Your Sport," which explains the function of glycogen in the body and emphasizes the importance of small, frequent meals and snacks to replace glycogen stores while exercising. Within the articles are links to free recipes on the site.

Nutrition for Serious Athletes is a slim but valuable online resource created by Dan Benardot, an R.D. (Registered Dietician) and professor who studies elite athlete performance at Georgia State University. The site draws on Benardot's book, Nutrition for Serious Athletes, and has useful one-sheet downloads that are particularly convenient for coaches and athletes. These explain carbohydrates, protein, fat, pre-game fueling, fluids, supplements, and more.