Nutrition Guidelines for Athletes

Study Notes

Consume a variety of foods including vegetables, fruits, fish, meats, dairy, and grains.
Prefer fresh foods over canned, frozen, or pre-prepared options.
Include a high proportion of complex carbohydrates in meals.
Opt for grilling, steaming, or baking methods instead of boiling or frying.
Limit intake of fatty meals and sweet or salty snacks.
Ensure adequate fiber intake through whole grain products and opt for brown rice.
Use herbs and spices for flavor instead of salt.
Drink water and fruit juice regularly in small amounts.

High energy levels are crucial before training and competition.
Ideal pre-competition meal should be small (under 900 calories) and easily digestible.
Consume the meal 2.5 to 4 hours prior to the event.
Limit protein and fat intake as they digest slowly.
Avoid gas-producing foods.
Maintain hydration by drinking small amounts of water frequently.

Nutrients are generally unnecessary for events lasting less than one hour.
Events exceeding one hour may require carbohydrate drinks or fruit for energy.
For activities over two hours, small amounts of easily digestible complex carbohydrates (e.g., bananas, peanut butter sandwiches) can be consumed during breaks.
Ensure athletes do not fast during extended events (6-8 hours).

To replenish energy, consume readily available carbohydrates (e.g., fruits, carbohydrate drinks, granola bars) immediately after exercise.
Subsequent meals should focus on 65% complex carbohydrates for effective energy replenishment.

Autocratic Coaching:
- Coach makes all decisions; directive and dominating approach.
- Unidirectional exchange of knowledge.
- Coach sets rules, rewards, and standards with little personal empathy.
Democratic Coaching:
- Athletes participate in decision-making.
- Interactive communication with athletes' values included in goal-setting and evaluation.
- Fosters flexibility, empathy, and strong personal relationships.

Established rules provide a framework for coach behavior, influencing coaching methodologies and ethical considerations.
Ethical standards reflect social norms, legal obligations, and human rights.
Coaches and athletes must understand the evolving nature of ethical codes.

Developing a successful coaching philosophy requires major objectives and personal beliefs.
Coaches should be aware of their strengths and weaknesses, and understand their coaching context deeply.
Personalizing training to meet individual athlete needs enhances effectiveness.
Every coach possess a philosophy, whether instinctive or formally articulated, aimed at helping athletes achieve their aspirations.