Anti-Inflammatory Nutrition

Contributed by: Anna Filardo, MS, CPT

Education Program Manager, Drug Free Sport

It’s no secret that athletes are prone to injury, especially those causing inflammation around ligaments, joints, tendons, bones, even the brain. Inflammation may occur in the brain after a concussion or hard impact with the head.  A common response to inflammation is to reach for over-the-counter anti-inflammatory medications such as Ibuprofen and Aspirin.

But, did you know certain foods have anti-inflammatory properties? Nutrition is fuel for the body— helping it to heal and grow. Focus on eating foods rich in omega-3 fatty acids, vitamins, fruits/veggies, whole grains and drinking adequate water. Think: Brightly colored, minimally processed, whole foods.

Recommended Anti-Inflammatory Foods to Eat:

• Omega 3 Fatty Acids, specifically DHA

  

  Image courtesy of Harvard Health Publications: Harvard Medical School

• Salmon
• Trout
• Walnuts
• Spinach
• Chia Seeds

• Vitamins C, D, & E
• Bell peppers
• Oranges
• Kale
• Cauliflower
• Brussels Sprouts
• Broccoli
• Dairy Products
• Nuts

• Whole Grains
• Whole wheat bread/pasta
• Brown rice
• Oatmeal

• Fruits/Veggies
• The darker the veggie, the better
• Berries

• Water

Foods to Avoid:

• Alcohol
• Caffeine
• Salty food
• Sweets/candy
• Fried food

The bottom line:  take care of your body, especially when recovering from injury. For best results, work with a Sports Dietitian to determine the proper type and amount of foods to consume to optimize your path to recovery. You can also visit Drug Free Sport AXIS (dfsaxis.com) and look under the “Sports Nutrition” section for athlete-friendly recipes and nutrition handouts.

Concussion Resources:

NCAA Concussion Fact Sheet for Coaches

NCAA Concussion Fact Sheet for Athletes

Hydration 411

Water [n]: a transparent, odorless, tasteless liquid, a compound of hydrogen and oxygen, H2O. A need in life— especially when the weather is hot. Now that summer is in full swing and sport camps are gearing up, staying hydrated is extremely important. Proper hydration is crucial to keep your body moving, thinking, and performing to your highest potential.

Do you often find yourself reaching for water during practice or games; it’s probably because you are dehydrated. Read on to find tips and information about the importance of hydration as an athlete.  

*Graphic from U.S. Geological Survey

Water and the Body

The average human body is made up of 60% water. In fact, most of the body's organs are comprised on water.

• The brain and heart are approximately 73% water.
• 83% of the lungs are water.
• The skin is 64% water. 
• Muscles and kidneys are 79% water.
• Bones are even comprised of water, sitting at 31%.

No wonder our bodies cannot function properly when hydration is limited! Water is pivotal for performing at your capabilities.

Hydration

Hydration should not be forgotten when exercise, practice, or games end. Exercising in the heat without adequate fluid replacement is a sure way to cause dehydration and land you on the bench, watching your teammates practice or play.

               

“How much water is needed?”, you ask.

Well, that’s the million-dollar question. There is not a definite answer; in fact, total fluid needs and replacement protocols are quite specific to the individual. Sports dietitian, Nancy Clark, MS, RD, recommends that athletes:

·         Drink 2-3 mL of water per pound of body weight at least 4 hours before exercise, practice, or games.

·         Use your sweat rate to determine necessary water during exercise (see equation below).

·         Drink 50% more fluid than lost in sweat after exercise ends.

Graphic from the American College of Sports Medicine

Calculating your sweat rate is an important step to determine the amount of fluids you need every hour of exercise. Training with your individualized hydration protocol can not only delay fatigue, but also heighten energy and performance against your dehydrated competitors. For best results, work with a sports dietitian or certified athletic trainer familiar with personalized sweat rate calculations and hydration plans.

Hydration and Performance 

Water makes practice and games easier, and helps performance improve. When fluid is taken in the plasma, volume restores near the pre-exercise levels and assists to avoid adverse effects of dehydration on muscle strength, endurance, and coordination. In addition, pre-exercise hydration assists in improving thermoregulation, heat dissipation, and performance.    

Dehydration

Dehydration is shown when the amount of water (sweat) exiting the body exceeds the amount of water (or electrolytes) entering the body. The risk of dehydration greatly increases when practicing in hot, sunny, intense environments. Dehydration can be shown by a number of signs such as:

·         Thirst—first sign of dehydration

·         Headaches

·         Dry skin

·         Bright yellow urine (see urine color chart)

·         Difficulty concentrating

·         Increase in body temperature

·         Muscle cramps

·         Swollen fingers/toes

Dehydration and Performance

Dehydration can be detrimental to your performance, not only during practice and games but in the classroom/film room as well. Physical and mental performance is impaired when you’re dehydrated as little as 2% of your body weight. When dehydration reaches 5%, there is a 30% decline in performance. Endurance is also greatly impaired when severe dehydration sets in. The greatest danger is to the heart; plasma and blood volume fall, increasing blood thickness while lowering central venous pressure. This, in turn, causes difficulty when the body is trying to return blood to the heart. It is vital not only for exercise, but also for life.

Steps to take when dehydrated

1. Go to a cool or shaded area
2. Seek help from your sports medicine team
3. Drink clear fluids: water, electrolytes, pickle juice, etc.
4. Continue to drink these fluids until and after you are re-hydrated

Grab a water bottle and keep it by your side at all times! If drinking water is difficult for you, add flavors such a lemon, lime, or other fruit you enjoy. Athletes with high sweat rates should also consume fluids that replace electrolytes lost in sweat such as sodium and potassium. Challenge yourself and teammates to see who can meet their fluid needs each day. Drink up!

Drug Abuse and Addiction

As a student-athlete, you may know of someone who is struggling with drug abuse and addiction. It may be a close friend, a teammate, classmate or family member. Substance abuse and addiction can cause problems in the classroom, on the playing field and at home. It can often times leave individuals feeling alone and helpless, a potentially dangerous combination. It is for these reasons, that it is important to have a good understanding of the signs and symptoms of drug abuse and addiction.

Common signs of drug abuse and addiction:

-          Skipping class or flunking class, missing practice, and neglecting other day-to-day responsibilities

-          The use of drugs and/or alcohol during high risk situations (drinking and driving, before practice or a game)

-          Mood swings (fights with friends and/or family members, partners)

-          Legal issues (DUI, selling of drugs, possession charges)

-          A built up tolerance to drugs

-          Withdrawal symptoms

-          Constantly thinking about drug use

-          Understanding the risks of drug use, but continuing to participate

-          Losing interest in sports, socializing and other hobbies

Physical, behavioral and psychological warning signs:

-          Deterioration of physical appearance, grooming habits

-          Tremors, slurred speech

-          Bloodshot eyes, larger than normal pupils

-          Changes in appetite or sleep patterns

-          Sudden weight loss or gain

-          Always a need for extra money

-          Acting secretive about everything

-          Sudden change in friends

-          Lack of motivation

-          Anxious, fearful and paranoid

-          Angry outbursts and easily agitated

Recognizing that you or someone you know has a drug abuse or addiction problem is the first step, and often the most difficult step, on the road to recovery. Seeking help and finding support is crucial to any addiction recovery, and it takes a tremendous amount of courage to recognize that you or someone you know may need help.

If you feel that you or someone you know has an addiction problem, be proactive and contact any of the following individuals for support:

-          Family member

-          A close friend

-          A therapist or counselor

-          Your health care provider

-          Your athletic trainer, coach and/or another administrator

 Always remember, you are not alone and there are individuals that are willing to help!

 For more information on drug abuse and addiction, please visit the following resources:

http://www.mayoclinic.com/health/drug-addiction/DS00183 

http://www.drugabuse.gov/publications/drugfacts/understanding-drug-abuse-addiction

http://www.nlm.nih.gov/medlineplus/drugabuse.html

Binge Drinking: Who is at risk and why should we be concerned?

According to the Centers for Disease Control and Prevention (CDC), binge drinking is “the most common pattern of excessive alcohol use in the United States.” Visit almost any campus, on any weekend, and I would be willing to bet that you will find students and student-athletes participating in binge drinking.

Let’s look at a few facts:

-          Binge drinking is said to be more common amongst young adults aged 18-34

-          The prevalence of binge drinking among men is twice as much as women

-          90% of alcohol consumed by youth under the age of 21 in the United States is in the form of binge drinking

We also know, according the 2009 NCAA Study of Substance Use of College Student-Athletes:

-          83.1% of respondents indicated drinking within the year (male and female)

-          47% of those reporting alcohol usage reported drinking six to ten plus drinks in a sitting (binge drinking)

-          54% of the respondents indicated drinking both during their competitive and off season

-          Student-athletes are at a higher risk for such behaviors

As you can see, it’s no mystery that student-athletes are at risk for, or are participating in the act of, binge drinking. Alcohol consumption has been and continues to be an issue at the collegiate level.

So what is “binge drinking” and why should we be concerned?

Binge drinking is typically defined as, for men, consuming five or more drinks within a period of two hours. For women, four or more drinks within the same time period is typically classified as binge drinking.

Some of the common issues that we see associated with binge drinking include:

-          Memory issues – disrupting sleep cycles and prohibiting one’s ability to retain information.

-          Hydration issues – decreasing the body’s state of hydration, which can be a real problem for student-athletes that are trying to perform at the highest level.

-          Injury issues – poor food choices, dehydration and depletion of nutrients can all lead to injuries.

-          Alcohol poisoning – always dangerous and can sometimes lead to death.

-          High blood pressure, stroke or other cardiovascular issues – it can and does happen.

-          Unintended pregnancy and sexually transmitted diseases – it can be prevented.

As you can see, none of the above issues associated with binge drinking is conducive to a student-athletes career. It is our job as educators to make sure that student-athletes are aware of the risks associated with the use of alcohol, and in particular, binge drinking. There is no one method that is a cure-all to this issue, but here are a few links that may be helpful.

myPlaybook

Expert Speakers

Prevention Strategies

Student-Athletes Speak Against Binge Drinking

APPLE Conferences

Drug Testing: Life of a Student-Athlete

My name is Jarrett Sutton, and I am a former student athlete at the University of Missouri. While at Missouri, I was selected numerous times for random drug tests. The whole time thinking, “What is the point? I’m clean.” I also took part in our athletic department administered drug test we had to complete every year. Speaking from personal experience, all athletes hate to do a drug test. It’s time consuming, it’s a hassle, and you never want to be the person who gets randomly selected. After being at Drug Free Sport for a month, I can assure you that drug testing is vital in the protection of not only the sport, but the health and well-being of student athletes. Sure, it may be a hassle. But the reality is it’s important!

As a former student athlete, and as someone who participated in multiple random drug tests, I know first-hand what drug testing is all about. A drug test is not trying to punish student athletes, or trying to ruin an athlete’s athletic career. A drug test is conducted to keep the integrity of not only the sport, but the student athlete, intact. We are out to give all student athletes a fair playing field, where cheating and doping are banned at the highest level. We want the integrity of athletics to remain clean, and to protect the health of our student athletes for years to come. A work ethic, staying active with exercise, and promoting a healthy lifestyle are the tools to being the best athlete you can be. Cheating is a first class ticket to ruining not only a playing career, but life outside of sport. Drug Free Sport is here to protect the interest and integrity of what athletics are all about. With being an athlete come stress and pressures. As an athlete, at any level, we are pushed to perform at the highest level on and off the field. This sometimes pushes athletes to participate in drug, alcohol, and supplement use. It’s important to stay on track, keep a clear head, and always remember to do things the correct way.

Testing is a necessary and effective drug-use prevention tool to develop athletes who are committed to success on and off the field. Athletic participation is a privilege, and athletes cannot be allowed to abuse drugs at their expense, the expense of their teammates or at the expense of their sport. Research shows that most athletes are drug free. Therefore, we at all times treat athletes with dignity and respect. There are multiple resources around student athletes to go to for help. You have your coaches that can be a great resource to go to first. You can go to your athletic director for help, or in most cases, your athletic trainer who knows the harm alcohol, drugs, and supplement use has on your body.

The National Center for Drug Free Sport (Drug Free Sport™) is a company devoted to preventing drug abuse in athletics.  As the premier provider of drug-use prevention services for athletic organizations, Drug Free Sport provides strategic alternatives to traditional drug-use prevention programs.  More importantly, Drug Free Sport is a SPORT drug-use prevention company.  Unlike traditional third-party drug-testing administration companies that conduct primarily workplace and insurance testing, Drug Free Sport works exclusively with sports organizations and their athletes. The National Center for Drug Free Sport, Inc. was founded in 1999 by Frank Uryasz, previously director of sports sciences for the National Collegiate Athletic Association (NCAA). Drug Free Sport was created because there was no national entity that focused on the specific needs of sports organizations. Many organizations tried to conduct their own drug testing, using inappropriate workplace models. Moreover, sports organizations needed specific, student-athlete targeted testing, as well as independent drug-testing program management.  Drug Free Sport has developed a number of programs to help institutions evaluate and implement effective policies. Our Speakers Bureau provides expert advice, pertaining to athlete safety and fair game, to student-athletes, athletics directors and athletic trainers.

Introducing myPlaybook: Web-Based Drug and Alcohol Education for Student-Athletes

Drug Free Sport has partnered with Prevention Strategies to bring myPlaybook to colleges, universities, and high schools across the US. myPlaybook is a new, web-based, interactive drug and alcohol education program created specifically for student-athletes.

Background

Prevention Strategies is a research company devoted to providing online education products that aim to prevent alcohol and drug-related harm among teens and young adults. With the support of the NCAA, PS created a program specifically for student-athletes. Over 5,000 current student-athletes have already completed myPlaybook, giving PS data showing the program works to change attitudes, beliefs, and behaviors related to alcohol and drug use.

Because of our involvement with drug testing and the NCAA, Drug Free Sport partnered with Prevention Strategies to make myPlaybook available to institutions across the country.

The Program

myPlaybook is an evidence-based program designed to prevent alcohol and other drug related harm. This interactive, web-based program engages students using state-of-the-art instructional design. There are two separate programs for college and high school. The collegiate program was created specifically for student-athletes. The high school program is designed for the general student population and also includes an extra component for those participating in athletics.

Pilot studies have shown that the program works, with student-athletes demonstrating immediate gains in knowledge of NCAA drug testing procedures and banned substances, negative alcohol expectancies, and negative marijuana expectancies. Over 83% of students felt they benefited from taking myPlaybook.

The core program covers:

• NCAA Banned Substances & Drug Testing
• Alcohol
• Marijuana
• Performance Enhancing Drugs/Dietary Supplements
• Tobacco
• Prescription/Over-the-Counter Drugs

Booster sessions are offered for students who have completed the core program. The boosters contain content that is new and applicable to student-athletes along with content that reinforces the core program. The REC will help choose booster topics based on the questions student-athletes are asking the most.

Want to know more?

You can learn more about myPlaybook by visiting the website (click here) or contacting Ryan Carpenter (816-474-8655). You can also Click here to sign up. Drug Free Sport can set you up with a full user account so that you can see the program the same way student-athletes see it or you can choose to receive a one-on-one tour from a DFS staff member and ask questions as you learn about the program.

What should I eat???

One of our primary responsibilities at the REC is to answer questions from athletes on dietary supplements. We are always warning them about the risks of supplement use and encouraging them to turn to food for their dietary needs and performance goals. In an effort to provide alternatives, we are working to increase our knowledge of sports nutrition by working with a great group of registered dietitians, Collegiate and Professional Sports Dietitians Association (CPSDA - http://www.sportsrd.org/).  

This group of registered dietitians is founded on the fundamental “food first” principle that “whole foods are the best fuel”. With all the questions we get asked about sports nutrition and our desire to offer athletes alternatives, who better to turn to than CPSDA? Below is a collection of blogs where you can go to get relevant and reliable information from experts on sports nutrition.

Dana Angelo White, MS, RD, ATC

Sports Dietitian and Clinical Professor, Quinnipiac University Nutrition Consultant Certified Athletic Trainer Nutrition Expert for FoodNetwork.com

http://danawhitenutrition.com/

http://foodnetwork.com/healthyeats

Dave Ellis, RD, CSCS

CPSDA President

http://www.daveellisbio.com/www.daveellisbio.com/Blog/Blog.html

Jamie Mascari, RD, LDN

Registered Dietician

Louisiana State University Athletics

http://healthytiger.blogspot.com/search/label/Welcome

http://leslieschilling.wordpress.com/

 http://www.atlantasportsnutrition.com/
Marie Spano, MS, RD, CSCS, CSSD
Nutrition Communications and Sports Nutrition
Leslie P. Schilling, MA, RD, CSSD, LDN
Schilling Nutrition Therapy, LLC

Nancy Clark RD CSSD

Sports nutrition counselor

http://community.active.com/blogs/NancyClarkRD

Sally Berry, MA, RD, CSSD
Team Dititian, Orlando Magic
The "Diet Diva" on The Daily Buzz TV show
Nutrition Consultant, UCF Athletics
http://www.ebodyfuel.com/blogpage.html

Tara Gidus, MS, RD, CSSD, LD/N
Registerd Dietician
Bodyfuel inc.
http://www.healthline.com/health-experts/diet-diva

Bob Seebohar, MS, RD, CSSD,CSCS
Registerd Dietician/Sport Dietitian

http://fuel4manceblog.blogspot.com/

***This list will grow so please continue to check back. ***

What is a Registered Dietitian?

A registered dietitian is a food and nutrition expert who has met academic and professional requirements including:

• Earned a bachelor's degree with course work approved by ADA's Commission on Accreditation for Dietetics Education. Coursework typically includes food and nutrition sciences, foodservice systems management, business, economics, computer science, sociology, biochemistry, physiology, microbiology and chemistry.
• Completed an accredited, supervised practice program at a health-care facility, community agency or foodservice corporation.
• Passed a national examination administered by the Commission on Dietetic Registration.
• Completes continuing professional educational requirements to maintain registration.

Approximately 50 percent of RDs hold advanced degrees. Some RDs also hold additional certifications in specialized areas of practice, such as pediatric or renal nutrition, nutrition support and diabetes education.

Registered dietitians who are members of the American Dietetic Association are not only food and nutrition experts—they are leaders in the field of dietetics. Every one of ADA's wide array of member benefits is designed to advance their knowledge and skills and enhance their networking opportunities.  (http://www.eatright.org/students/education/)

The all night cocktail – Adderall/Caffeine/Energy Drinks

There is no way around it, if you are in college you are probably going to do some  studying  to avoid failing a class, or to pass those dreaded finals to graduate.  Of course, the best method is a consistent nightly routine dedicated to specific classes and projects.  That would allow you to avoid cramming and make adequate time for rest (especially needed by collegiate athletes). From my personal experiences however, I know that “some” people may procrastinate and wait to study until the last minute before an exam.

What we know

College students cram for academic finals and student-athletes cram for academic and sport finals, but student-athletes have a great deal to lose when cramming.  Students and student-athletes alike are turning to caffeine (pill form), energy drinks (beverages that contain modest to relatively high levels and concentrations of caffeine; range: 50-505 mg caffeine/serving; 2.5-35.7 mg caffeine/oz) and Adderall to stay awake.  A scary trend is the combination of all three (more is not better…) to get the “best” effect.  It is estimated that 34% of students have used Adderall not prescribed to them to aid their studying.  A University of Kentucky study revealed that an estimated 75 % of students know someone who takes Adderall without a prescription.  All three include or are central nervous system stimulants and carry individual adverse reactions that increase in severity when combined.

Adderall (amphetamine and dextroamphetamine)

·         Can be habit-forming

·         If you are taking other drugs (prescribed or not) or supplements you should consult your doctor before taking Adderall.

·         Overusing Adderal may cause sudden death or serious heart problems such as heart attack or stroke.

·         Bottom line if you don’t have a prescription, don’t take the drug.

Energy drinks and caffeine

·         Caffeine has been clearly associated with adverse health effects in susceptible individuals.

·         Energy drinks frequently contain high and unregulated amounts of caffeine

·         Energy drinks have no therapeutic benefit and many ingredients are understudied and not regulated

Adverse reactions

Increased heart rate, increased blood pressure, insomnia and nervousness, headaches and tremors, and GI distress.

Easy Study Tools

Plan ahead and try to avoid cramming for your finals!!!  If that doesn’t work keep these tips handy for increased productivity.

·         Location - Avoid your couch, bed, dimly lit rooms, bean bags, etc...You want a good firm chair, strong lighting and a desk for all those books. 

·         Hydration - You are an athlete and this should be a staple in your daily routine.

·         Fuel – Just like you feed the body for on field/court workouts your mental workouts require that you fuel your body for success.  Avoid the junk food and try an apple or cereal to give you energy.

·         Breaks - Short 10-15 minutes, watch TV, text or talk on the phone, music, get creative.

·         Exercise - The last thing an athlete wants to hear I know…so try dancing, or take a short walk and after hop in the shower for some additional alertness!

If you can’t keep your eyes open no matter what you do, then it is time to go to bed.  Remember, your body recovers while you sleep and without sleep your muscles will not fully recover for your next workout or competition.

References

·         Mayo Clinic (accessed 5/5/2011) Energy Drinks Can Have a Variety of Adverse Effects on the Body http://www.mayoclinic.org/medical-edge-newspaper-2009/may-29b.html

·         Arria, A PhD; O’Brien, M, The “High” risk of Energy Drinks The Journal of the American Medical Association (JAMA). 2011; 305(6): 600-601(accessed online 5/5/2011)

·         Juliano, L, Griffiths, R, A critical review of caffeine withdrawal: empirical validation of symptoms and signs incidence, severity, and associated features. (2004) Psychopharmacology; 176: 1-29

·         Pubmed Health (accessed 5/5/2011) Dextroamphetamin and Amphetamine http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0000166/

The Water Soluble Vitamins: Vitamin C and the B Vitamins

Water soluble vitamins, Vitamin C and the B Vitamins, are absorbed directly into the bloodstream and travel freely. For the most part, these vitamins are not stored in tissues to a great extent and excesses are excreted from the body. This also means that these must be ingested each day. While these vitamins seldom reach toxic levels, high amounts in some supplements can cause levels in the body to reach toxicity.

Vitamin C (ascorbic acid): Vitamin C works to maintain connective tissue and assists enzymes in performing their jobs, in particular enzymes involved in formation and maintenance of collagen. Collagen helps heal wounds, mend fractures, and support capillaries, preventing bruises. Immune system cells maintain high levels of Vitamin C as well. Vitamin C promotes iron absorption in the intestines.

A popular belief is that Vitamin C will prevent colds. Studies have shown that taking extra Vitamin C does not actually prevent a cold, although it may shorten its duration and lessen the severity of the symptoms.

Too much Vitamin C can be dangerous for people who have an overload of iron in their system or for those on medications to prevent blood clotting.

DRI: Men 90mg/day; Women 75mg/day
Food sources:
½ c red pepper 142mg
½ c orange juice 62mg
½ c strawberries 43mg
½ c sweet potato 20mg

B Vitamins: B Vitamins work together, and as a whole, help the body use fuel from carbohydrates, fat and proteins. Thiamin, Riboflavin, Niacin, Biotin and Pantothenic Acid support energy metabolism in every cell of the body.

Thiamin (B1) also aids nerve function.
DRI: Men 1.2mg/day; Women 1.1 mg/day
Food sources:
½ whole wheat bagel .19mg
¾ cup enriched cereal .38mg
1 baked potato .22mg
½ cup green peas .23mg

Riboflavin (B2) also supports normal vision and skin health.
DRI: Men 1.3mg/day; Women 1.1mg/day
Food sources:
1 c milk .45mg
1 c cottage cheese .32mg
½ c spinach .21mg
3 oz pork chop .23mg

Niacin (B3) contributes to skin health and nervous and digestive system function.
DRI: Men 16mg/day; Women 14mg/day
Food sources:
3 oz chicken breast 8.9mg
3 oz tuna 11.3mg
¾ c enriched cereal 5.0mg
1 baked potato 3.3mg

Biotin
DRI: 30 micrograms/day
Food sources: Meat, milk, egg yolk, legumes, most vegetables

Pantothenic Acid
DRI: 5mg/day
Food sources: meat, eggs, most vegetables, whole grain cereal products

Folate helps the body make new cells.
DRI: 400 micrograms/day
Food sources:
1 c spinach 58 micrograms
½ c avocado 45 micrograms
½ c pinto beans 145 micrograms

Vitamin B12 (cobalamin) helps to convert folate to its active form and helps maintain the sheath around nerve cells.
DRI: 2.4 micrograms/day
Food sources:
3 oz sirloin steak 2.0 micrograms
1.5 oz Swiss cheese 1.5 micrograms
1 c cottage cheese 2.0 micrograms

Vitamin B6 (pyridoxine) is needed in protein metabolism and helps convert one amino acid to another.
DRI: 1.3mg/day
Food sources:
1 Banana .66mg
3oz chicken breast .35mg
½ c spinach .22mg

Athletes may need more of some water soluble vitamins than their non-athlete counterparts. Typically, the higher needs are met by the increased number of calories that an athlete already needs to power performance and maintain energy levels, as long as the calories come from a combination whole grains, vegetables, fruits, meat and dairy, and not from an extra bag of chips. There have not been conclusive studies showing that supplementation of the B Vitamins or Vitamin C can actually increase performance.

Next week, we will discuss the fat soluble Vitamins A, D, E, and K.

Sources:
Bonci, L. Sports Nutrition for Coaches. 2009.
Sizer, F. and E. Whitney. Nutrition Concepts and Controversies, 10th ed. 2006.
Skolnik, H. and A. Chernus. Nutrient Timing for Peak Performance. 2010.