Many factors contribute to success in sport, including talent, training, motivation and resistance to injury. When highly talented, motivated and well trained athletes gather for competition, the margin between victory and defeat is usually small. Attention to every detail can make that vital difference, and nutrition is a key element of the serious athlete’s preparation.​
The International Olympic Committee has a very long but useful document they created for nutrition and athletes. It covers topics of:
  1. Nutrition for the Elite Athlete - p.5
  2. Energy Needs - p.6
  3. Changing Body Composition - p.10
  4. Carbohydrates - p.14
  5. Dietary Protein - p.22
  6. Water and Salt - p.24
  7. Practical ways to manage Hydration - p.27
  8. Vitamins and Minerals - p.30
  9. Supplements and Sports Foods - p.34
  10. Nutrition for Strength Sports - p.52
  11. Nutrition for Power Sports - p.53
  12. Nutrition for Endurance Sports - p.54
  13. Nutrition for Team Sports - p.58

Coach Ragusa's Quick Tips for Nutrition

Fueling to Win, Kate Davis

Why does nutrition matter?
  • Improve your body composition
  • Decrease injury & illness risk
  • Increase strength & endurance
  • Improve concentration & coordination
  • Enhance training response
  • Supplement effectively
Hydration - 
  • If you lose more than 2lb per 100 lb of your body weight 
  • Monitor urine color
Eating During Exercise
Carbs - High intensity exercise fuel, digested quickly
Fats - All day energy, moderate intensity exercise fuel
Protein - Only fuels exercise if necessary, you do not want this to be your exercise fuel
What to eat pre-workout
​Pre-workout Granola Bar - What to look for?
  • Minimum 200-300 calories
  • Carbohydrate/Protein Ratio 
    • 2/1 - Anaerobic Athletes
    • 4/1 - Aerobic Athletes
What to eat post-workout
  • Chocolate Milk or
  • Snack with approximately 4/1 carb-protein ratio