JADCO Nutrition Guide

Nutrition Guide
for
Jamaican
Athletes
A diet and hydration intake guide for
Jamaican athletes with a focus on Jamaican food
“Supported by the CHASE Fund”

I
Nutrition Guide for Jamaican Athletes
Acknowledgements
“The Jamaica Anti-Doping Commission wishes to express its gratitude to Dr. Christine Fray-Aiken for
her work in authoring this guide. Mention must also be made of the contribution of the Scientific
Research Council who provided technical and literary support.”

II
Table of Contents
Introduction....................................................................................................................................1
Benefits of Eating Well...................................................................................................................2
Part 1: Nutrition Goals and Eating Strategies..............................................................................4
General Principles........................................................................................................................................................ 4
Energy Availability, Energy Balance, Body Mass and
Body Composition...................................................................................................................................................... 5
Energy Availability.................................................................................................................................................. 5
Energy Balance........................................................................................................................................................ 5
Body Mass................................................................................................................................................................. 7
Body Composition.................................................................................................................................................. 7
Carbohydrates for Training......................................................................................................................................8
Protein Needs for Training........................................................................................................................................ 9
Fat....................................................................................................................................................................................11
Hydration......................................................................................................................................................................12
Vitamins, Minerals and Antioxidants for Training and
Staying Healthy..........................................................................................................................................................13
Iron.............................................................................................................................................................................14
Vitamin D.................................................................................................................................................................14
Calcium.....................................................................................................................................................................14
Vitamins A, C and E: Antioxidants...................................................................................................................14
Part 2: The Role of Dietary Supplements in Health and Sports
Performance.................................................................................................................................16
Protein Supplementation.......................................................................................................................................17
Branched-Chain Amino Acids (BCAA)................................................................................................................18
Glucosamine and/or Chondroitin Sulphate.....................................................................................................18
Caffeine.........................................................................................................................................................................18
Supplements That Show Some Potential.........................................................................................................19

III
Creatine.........................................................................................................................................................................19
Beta-alanine and Sodium bicarbonate.........................................................................................................20
Beetroot juice.........................................................................................................................................................21
Final Word on Supplements..................................................................................................................................21
Part 3: Nutrition Guidelines for Special Populations.............................................................22
Young Athletes...........................................................................................................................................................22
Female Athletes.........................................................................................................................................................23
Male Athletes..............................................................................................................................................................23
Vegetarian Athlete....................................................................................................................................................23
Part 4: Recommendations for Consumption Before, During,
and After Training and Competition...........................................................................................26
Pre-event Eating........................................................................................................................................................27
During-exercise Eating............................................................................................................................................27
Post-exercise Eating..................................................................................................................................................28
Guidelines for Hydration.........................................................................................................................................29
Pre-event Hydration............................................................................................................................................29
During-exercise Hydration................................................................................................................................29
Post-exercise Hydration.....................................................................................................................................29
Part 5: Event Specific Nutrition...................................................................................................30
Track and Field............................................................................................................................................................30
Football.........................................................................................................................................................................31
Netball...........................................................................................................................................................................31
Cricket............................................................................................................................................................................31
Swimming....................................................................................................................................................................33
Boxing............................................................................................................................................................................34
Sample Training Menu.............................................................................................................................................34

IV
Breakfast..................................................................................................................................................................34
Morning Snack.......................................................................................................................................................34
Lunch........................................................................................................................................................................34
Afternoon Snack...................................................................................................................................................35
Dinner.......................................................................................................................................................................35
Bedtime Snack.......................................................................................................................................................35
Best Choices for Breakfast Meal...........................................................................................................................35
Best Choices for Lunch or Dinner Meals............................................................................................................35
Foods to Avoid............................................................................................................................................................36
Part 6: Recommended Eating Strategies................................................................................37
Practical Solutions to Achieving Nutrition Goals...........................................................................................37
Eating Strategies for the Travelling Athlete.....................................................................................................37
Environmental Challenges.....................................................................................................................................37
Altitude.....................................................................................................................................................................37
Hot Environments................................................................................................................................................38
Cold Environments...............................................................................................................................................38
Cultural and Regional Issues.................................................................................................................................39
Impact of Jamaican Food on the Athlete..........................................................................................................39
Weight Management Issues..................................................................................................................................40
Obesity and Overweight....................................................................................................................................40
Eating Disorders....................................................................................................................................................41
The Female Athlete Triad...................................................................................................................................42
References....................................................................................................................................44
Bibliography................................................................................................................................46

1
Nutrition Guide for
Jamaican Athletes
Introduction
It cannot be disputed that nutrition is important in athletic performance and recovery from exercise.
Despite this, sports nutrition only emerged as a field in the 1980s and this was described as a relatively
late development considering the role that nutrition plays in enhancing talent and training for optimal
performance at any sport. The question could be asked do most Jamaican athletes along with their
coaches work with a sports nutritionist or sports dietitian. This emphasises the need for this nutrition
guide for Jamaican athletes.
Athletes have always gotten some guidance for eating but the specialized nutrition care which should
be a crucial part of the training strategy of all athletes needs improvement. Athletes today, train for
several hours daily utilizing various combinations of endurance, strength and aerobic activities in their
training programmes. There is no one-size-fits-all nutrition prescription for all athletes. Each athlete is
unique. Also, each sport is unique in regards to nutritional demand. Thus, depending on the type of
sport, some athletes require more energy, or nutrients than other athletes. In addition, nutrient timing
is also of importance. Despite this, it is possible to find broad scientific agreement as to what makes up
a healthy diet for sports in general.
The information provided in this booklet is a synopsis of the latest sports nutrition guidelines from:
•• Academy of Nutrition and Dietetics (Academy)
•• Dietitians of Canada (DC)
•• American College of Sports Medicine (ACSM)
•• 2003 International Olympic Committee (IOC) Consensus Conference on Nutrition and Sport
•• 2007 consensus statement of the International Association of Athletic Federations (IAAF)
The information provided in this booklet is solely for the purpose of education and is not intended to
be a substitute for individualized consultation, counselling, education, or treatment by a Registered
Nutritionist or Registered Dietitian.
This guide was prepared for the Jamaica Anti-Doping Commission (JADCO) by
Dr Christine Fray-Aiken Registered Nutritionist, Master Sports Nutritionist and Biochemist
Ava Simpson Registered Dietitian Nutritionist
March 2017

2
Benefits of Eating Well
Proper nutrition is important to enhance athletic performance, and a well-planned eating strategy
should be practiced throughout training. That way, by the time the athlete is ready to perform at his/
her official event, the best diet that allows that athlete to train well, promote efficient recovery between
training sessions, and optimize his/her genetic endowment would have been tried and tested several
times over. It is the rehearsal for the best performance.
Jamaican proverb: Laan fi daans a yaad bifuo yu go habraad.
Translation: Learn to dance at home before you go abroad.
 Key point:
Have an eating and hydration strategy
Figure 1: Water is important for hydration
In order to meet the physical demands of sports, it is important to have the proper fuel from food which
supplies carbohydrate, protein and proper hydration. Good nutrition is a sound investment and is a less
expensive strategy than taking supplements to get needed nutrients. In addition, the risk of contamina-
tion by banned substances is non-existent if the energy and nutrient sources are food and drink.
Jamaica has developed eight (8) Food Based Dietary Guidelines aimed at promoting healthy behaviours
and practices that will help the population aged 2 years and older to make to healthy food choices. The

3
Food-based Dietary guidelines (Figure 2) for Jamaicans recommend:
Figure 2: Food based dietary guidelines for Jamaica
•• Eat a variety of foods from all the food groups daily.
•• Eat a variety of fruits daily.
•• Eat a variety of vegetables daily.
•• Include peas, beans and nuts in your daily meals.
•• Reduce intake of salty and processed foods.
•• Reduce intake of fats and oils.
•• Reduce intake of sugary foods and drinks.
•• Make physical activity a part of your daily routine.

4
Part 1: Nutrition Goals
and Eating Strategies
This section discusses the importance of the nutrients for
athletic performance.
General Principles
In the previous section (Benefits of Eating Well), energy from food and drink
was mentioned. Energy is supplied by food and is measured in kilocalories.
There are 3 energy nutrients:
•• carbohydrate
•• protein
•• fat
The amount of energy that can be metabolized from the diet is dependent
on the amount of carbohydrate, protein, and fat that are present in the food
and drink that make up the diet.
During training or competition, there is an increase in the metabolic rate.
This means that the rate of energy use is increased and the body uses the
energy nutrients at a faster rate. In addition, the sweat rate also increases
during training and competition which means that the rate of water loss
is also increased. As a result, it is important for the diet to supply adequate
energy and fluid.
In general, the athlete’s diet should be high in complex carbohydrates, mod-
erate in protein, and provide adequate fat.
Key Point
Food refers to what we eat and drink.
Figure 3: Food is what we eat and drink
☞ Quick point 1
Food and drink contain
nutrients.
☞ Quick point 2
Energy is obtained from
the nutrients in food as
a result of metabolism.
☞ Quick point 3
Energy from food is
measured in kilocalories.
☞ Quick point 4
Kilocalories are
commonly called
Calories.
☞ Quick point 5
The speed at which
the body uses energy
is called the metabolic
rate.

5
Energy Availability, Energy Balance, Body Mass and
Body Composition
The amount of energy an athlete needs is dependent on (but not limited to) the following factors:
•• age
•• body mass
•• body composition
•• gender
•• physical activity
Energy Availability
•• Energy availability considers energy intake in relation to the energy cost of exercise.
•• Energy availability is the amount of energy that remains for use by the body after the energy
needed for exercise (e.g. training or competition) has been subtracted. Please see sections:
Female Athletes (pg. 23), and The Female Athlete Triad (pg. 42).
•• Energy use and availability are affected by body mass and composition.
Energy Balance
Energy balance refers to the relationship between the energy content of the food and drink consumed,
and the energy expended by the individual. The energy expended or used up by the individual in-
cludes the energy the body uses for its metabolic processes (to stay alive) and the energy used for
physical activity (sitting, walking, running, and jumping).
When someone consumes the same amount of food energy as he/she uses up, then there will be no
change in his/her weight (body mass). This is called energy balance. In this case, energy intake matches
energy need (Figure 4).
Figure 4: Energy Balance: Output is equal to intake

6
When someone consumes more food energy than he/she uses up, i.e., energy intake is more than en-
ergy needed this is called positive energy balance. In this case, he/she will gain weight (Figure 5).
Figure 5: Energy Balance: Output is less than the input
When someone consumes less food energy than he/she uses up, then he/she will lose weight. This is
called negative energy balance. In this case, energy intake is lesser than energy need (Figure 6).
Figure 6: Output is greater than input
Athletes will require different states of energy balance based on their
body composition and training needs (see  Reminder 1).
Reminder 1
Other factors that affect
energy balance include age,
body mass and gender.

7
Body Mass
•• Body mass refers to body weight and is usually measured in pounds or kilograms.
•• In very simple terms, body mass can be divided into lean body mass and fat mass.
•• Body mass is an important physical attribute for athletes because of its contribution to athletic
success.
Body Composition
•• Body composition is another important physical attribute considered to contribute to athletic
success.
•• Body composition is the proportion of fat mass and fat-free mass. Fat-free mass includes the
muscles, organs, bones and blood.
•• Factors affecting the body composition of an athlete include:
o Genetics
o Training
o Age
o Nutrition
o Sex
•• Body composition is more important than total body weight/mass and contributes to athletic
performance by affecting the athlete’s:
o Endurance
o Power
o Strength
o Agility
o Appearance
•• When significant manipulation of body composition is needed, it should occur long before the
competitive season. That way, the impact on event performance or reliance on rapid weight
loss techniques would be minimized.
•• Having a high fat mass or high body fat percentage is associated with lower performance
among most athletes; however, accurate prediction of athletic performance cannot be based
on body mass and body composition alone.

8
Carbohydrates for Training
Figure 7: Green bananas are
good sources of complex carbohydrates
Carbohydrate is the main fuel source for en-
ergy production during exercise.
•• Carbohydrate is stored as glycogen in
skeletal muscle and liver.
•• The storage of carbohydrate in the body
is important because it is the source of fuel
for the brain and muscle during exercise.
•• Carbohydrate is versatile because it can
support exercise over a large range of in-
tensities due to its use in the presence of oxygen (oxidative or aerobic)
or in the absence of oxygen (anaerobic) to obtain energy.
•• The amount of glycogen that can be stored is relatively small and the body uses it quickly
during exercise. In fact, the greater the exercise intensity, the faster carbohydrate is used up by
the body, and the quicker the glycogen store is depleted.
•• When the glycogen store is depleted, the athlete experiences fatigue (Figure 8).
 Key Point
Fatigue occurs when glycogen is depleted
Figure 8: Tired athlete
The overall nutrition goal is to maximize the body’s storage of glycogen. Having good glycogen re-
serves results in a longer time to reach fatigue and aids in endurance performance.
☞ Quick point 6
Carbohydrates are
generally classified as
simple and complex. It is
preferable that athletes
consume complex
carbohydrates.
☞ Quick point 7
Fatty acids are also used
for energy production
during exercise (see
Fat on pg. 14 for more
information).

9
General carbohydrate recommendations for different exercise loads:
•• General recommendation: 3 – 10 g/kg/d
•• Light: 3 – 5 g/kg/d
•• Moderate: 5 – 7 g/kg/d
•• High: 6 – 10 g/kg/d
•• Very high: 8 – 12 g/kg/d
Note that these are suggested intake values. For individualized guidance, athletes should be referred to
a sports nutritionist or sports dietitian.
Examples of sources of complex carbohydrates include:
•• Yams
•• Potatoes (Irish or sweet)
•• Green bananas
•• Pasta
•• Oats
 Key Point
Carbohydrates are the main energy fuel for the body
Figure 9 Yams are good sources of complex carbohydrates
For information on the timing of carbohydrate consumption, please see Part 4: Recommendations for
Consumption Before, During, and After Training and Competition (page 26).
Protein Needs for Training
Protein serves several functions:
•• maintenance of existing muscle and other tissue
•• growth of new tissue
•• repair of injury
☞ Quick point 8
g/kg/d stands for gram/
kilogram body weight/ day
☞ Quick point 9
Proteins are made up of
amino acids.

10
Protein is needed for the body to make:
•• enzymes
•• antibodies
•• hormones
The way in which the athlete’s body uses protein during and after exer-
cise is influenced by a number of factors which include:
•• sex
•• age
•• intensity, duration, and type of exercise
•• the amount of kilocalories eaten
•• availability of carbohydrates
The overall nutrition goal is to consume enough dietary protein to sup-
port muscle adaptation to training, muscle repair, and muscle remod-
elling. This should be done by the consumption of moderate amounts
of high-quality protein throughout the day and after strenuous training
sessions.
It is important that enough energy is consumed, particularly from car-
bohydrates, to match the energy being used up during training. This
way, the protein is spared to do its various functions instead of being
used for energy.
It is recommended that protein should be consumed at 0.3 g/kg BW
after key exercise sessions and every 3 to 5 hours over multiple meals.
This eating strategy is to maximize muscle adaptation to training. These
targets can be met from the consumption of food.
Protein recommendations:
•• General recommendation: 1.2 to 2.0 g/kg/d
•• Strength athletes: 1.2 to 1.7 g/kg/d
•• Endurance athletes: 1.2 to 1.4 g/kg/d
•• Ultra-endurance athlete: 1.2 to 1.4 g/kg/d
•• Vegetarian athletes: 1.3 to 1.8 g/kg/d
Note that these are suggested intake values. An athlete’s protein requirement can fluctuate based on:
•• “trained”status (e.g., experienced athletes require less)
•• training (e.g., sessions involving higher frequency and intensity)
•• carbohydrate availability
•• energy availability
Examples of low-fat high-quality dietary proteins:
•• Eggs, egg whites, and egg substitutes
•• Low-fat cheese and cottage cheese
•• Low-fat yogurt (regular and Greek)
☞ Quick point 10
There are two general types
of amino acids: essential and
nonessential.
Essential amino acids have
to be supplied by the diet.
Nonessential amino acids
can be made by the body.
☞ Quick point 12
The body uses protein/
amino acids as energy
sources when carbohydrate
stores are limited or
depleted (e.g. as occurs
during endurance exercise).
It is important to consume
sufficient amounts of
carbohydrate to allow
amino acids to be spared to
do their various functions
instead of being used for
energy.
☞ Quick point 11
High-quality proteins have
all of the essential amino
acids.

11
•• Low-fat milk
•• Low-fat soy milk
•• Lean meats (beef, pork, chicken, turkey, mutton)
•• Fish (fresh and canned)
•• Soy foods (tofu, soy nuts, soy vegetable protein)
For individualized guidance, athletes should be referred to a
sports nutritionist or sports dietitian.
For information on the timing of protein intake, please
see Part 4: Recommendations for Consumption Before,
During, and After Training and Competition (page 26).
Fat
Fat is also an energy nutrient and therefore also fuels active muscles especially in endurance events. As
exercise duration increases, the use of fatty acid for energy predominates.
Figure 10: Jamaican ackee
is a good source of fat
Fat is also important for the:
•• transport of fat-soluble vitamins
•• provision of essential fatty acids
Despite fat’s importance in
events of long duration, ath-
letes need diets that supply
only an adequate amount of
fat. High-fat diets are not rec-
ommended. Research has shown that the use of high-fat diets among
endurance athletes does not enhance endurance performance. Even
the leanest of athletes have ample supply of energy from stored fat.
Please bear in mind:
•• Fat is an efficient energy source because it provides more than twice the amount of energy per
gram when compared with carbohydrate and protein.
•• When carbohydrate, protein and fat are eaten in excess, this excess is stored as fat.
Therefore fat intake by athletes should be in accordance with public health guidelines. Current guide-
lines for fats are an intake of 20%-35% of total energy and limited in saturated and trans fats.
For individualized guidance, athletes should be referred to a sports nutritionist or sports dietitian.
☞ Quick point 13
During the time that
muscles are being used for
exercise, they are referred
to as‘active’. When muscles
are not being used for
exercise, they are referred to
as‘resting’.

12
Hydration
The major component of blood is water. Blood transports the oxygen and nutrients needed for physical
activity.
During exercise, the body’s metabolic activity increases. High metabolic activity produces heat, which
results in the sweat rate increasing, thereby cooling the body.
Figure 11: Water is excellent
for hydration
Maintaining fluid balance by having ad-
equate fluid intake before, during and
after exercise, is important for high lev-
el athletic performance and recovery.
The goal of drinking appropriate fluids
during exercise is to replace as much
of the sweat loss as is practical. The hy-
dration goal is to drink enough fluid to
prevent dehydration during exercise
without overdrinking. With the increased sweat rate, there is a substantial loss of water and electrolyte.
Sweat rate can also be intensified by environmental conditions e.g. hot temperatures.
It is important to start exercise adequately hydrated with a normal body electrolyte status. This is called
prehydration. In prehydration, the meals and fluid intake even several hours before the activity should
be such to enable fluid absorption and allow urine output to be normal.
Drinking water or sports drink (depending on type of sport or duration of exercise) during training or
competition is necessary. Dehydration impacts physical performance negatively (see  Reminder 2).
Hyperhydration is also problematic. In this case, the athlete drinks in ex-
cess of his/her sweat rate. Since the sweat rates of individual athletes
differ, fluid replacement during exercise has to be customized. In order
to do this, sweat rates should be estimated by measuring body weight
before and after exercise.
After exercise, fluid balance should be restored. The overall aim is to
replace fluid and electrolyte deficits and restore the body to optimal
status. To determine fluid loss, the athlete should weigh in before and
after training. Body weight loss is a measure of fluid loss. This fluid loss should be restored by drinking a
volume of fluid that is equivalent to ~125–150% of fluid loss (body weight loss). For example, if the fluid
deficit is 1 lb (0.45 kg), then 20 – 24 oz (0.6 – 0.7 L) fluid should be consumed. This is 1.25 –1.5 L fluid for
every 1 kg bodyweight lost.
For individualized hydration plans, athletes should be referred to a sports nutritionist or sports dietitian.
☞ Quick point 14
The electrolytes sodium,
chloride, and potassium
are needed to maintain
normal metabolism and
function and are lost during
sweating.
Reminder 2
Your hydration programme
should be fine-tuned during
training. Remember the
Jamaican proverb:“Learn to
dance at home before you
go abroad”.

13
 Key Point
The athlete can opt for drinking sports
drink during training or competition at
moderate to high intensity that lasts more
than 60 minutes.
Vitamins, Minerals and Antioxidants for Training and
Staying Healthy
•• Vitamins and minerals (collectively known as micronutrients) serve
several functions:
• energy production
• fluid balance
• building and maintenance of healthy bones
• haemoglobin synthesis
• immune function
• protection against oxidative damage (antioxidant micronutrients
do this function)
• synthesis and repair of muscle tissue during recovery from exer-
cise and injury
•• Some micronutrients serve as antioxidants as indicated above.
•• The overall nutrition goal is to consume enough micronutrients in
a balanced diet. Athletes who do so typically do not need to take
vitamin and mineral supplements.
•• The diet of athletes should provide at least the Recommended Di-
etary Allowance (RDA)/Adequate Intake (AI) for all micronutrients
(☞ Quick point 19).
•• Medical and/or life cycle situations where multivitamin/ mineral
supplementation is recommended:
• folic acid requirements for women of childbearing years
• athletes who are dieting in order to lose weight
• athletes who are limiting specific food groups
The micronutrients of key interest for athletes are:
•• Iron
•• Vitamin D
•• Calcium
•• Vitamins A, C and E (these have antioxidant functions)
☞ Quick point 15
Vitamins and minerals
take part in the
production of energy
from the energy
nutrients but do not
themselves provide
energy.
☞ Quick point 16
Haemoglobin is a
protein needed to carry
oxygen in red blood
cells. That way the body
cells can be supplied
with oxygen by blood.
☞ Quick point 17
Life cycle situations are
situations that arise
during an individual’s
lifespan e.g. pregnancy,
or maturity.
☞ Quick point 18
The immune system
protects the body
against disease. The
function of the immune
system can be affected
by a number of factors.

14
Iron
•• Having an iron deficiency can result in impaired muscle function
and limited work capacity. As a result, athletes may experience fa-
tigue and decreased performance.
•• Athletes at greater risk for iron depletion and deficiency include:
• Endurance athletes (for example long-distance runners and cy-
clists)
• Female athletes
• Vegetarian athletes
These athletes should be screened regularly for iron deficiency.
•• Athletes who have iron deficiency anaemia should be followed up a
by sports physician and a sports dietitian or sports nutritionist.
•• Routine, unmonitored iron supplementation by athletes is not rec-
ommended. Athletes should never take iron supplements without a
recommendation from a health care provider. Taking too much iron
can result in negative health consequences.
Good food sources of iron include:
•• Organ meats e.g. liver, heart, kidney
•• Red meat
•• Dried peas and beans
•• Dark green leafy vegetables e.g. callaloo, Chinese cabbage (pak choi), spinach, broccoli
Vitamin D
Vitamin D is important in the maintenance of bone because it regulates the absorption and metabolism
of calcium and phosphorus. One of the means of obtaining vitamin D is via exposure to sunshine. For
the most part, Jamaica has year-round sunny climate. With athletes training outdoors and a balanced
diet, no vitamin D supplementation ought to be required. However this exposure must be monitored
as many times it is affected by dark skins, use of sunscreens, protective clothing and avoidance of the
high temperatures in the mid-day.
Calcium
Athletes who have a tendency for low calcium intakes include those who:
•• restrict their energy intake in order to lose weight
•• have an eating disorder
•• avoid dairy products or other calcium-rich foods
There are Jamaican athletes who may avoid dairy products due to lactose intolerance/preference; how-
ever, there are other sources of calcium that can be substituted for milk/ dairy products.
☞ Quick point 19
The Recommended
Dietary Allowance
(RDA) is the average
daily dietary intake
of nutrients that is
sufficient to meet the
nutrient requirements
of nearly all healthy
individuals in a given
population.
Adequate Intake (AI) is
similar to RDA but is for
nutrients that do not
have enough scientific
evidence to determine
an RDA.

15
Calcium rich sources include:
•• Cheese
•• Yogurt
•• Bones of canned sardines and mackerel
•• Dark green leafy vegetables (calaloo, Chinese cabbage (pak choi), broccoli)
Common foods that may be fortified with calcium:
•• Soy milk, tofu
•• Orange juice
•• Breakfast cereals
Vitamins A, C and E: Antioxidants
Antioxidants are important for the protection of the body from oxidative
damage caused by free radicals produced during exercise.
Anantioxidantrichdietisrecommendedratherthansupplements.Research
does not fully support that antioxidant supplements enhance athletic per-
formance, but instead may negatively influence training adaptations.
Examples of antioxidant-rich sources:
•• Fruits
•• Vegetables
•• Nuts
Overall
Once the athlete is consuming a diet that provides an adequate amount
of energy from a variety of nutrient-dense foods e.g. fruits, vegetables and
lean protein foods, vitamin and mineral supplement use becomes less nec-
essary.
Figure 12: Jamaican fruits
☞ Quick point 20
During exercise
the body produces
damaging oxidative
by-products in muscle
fibres.
☞ Quick point 21
Nutrient-dense foods
provide other nutrients,
not just sugar or fat e.g.
an orange would be
more nutrient-dense
in comparison to an
orange soda.

16
Part 2: The Role of Dietary Supplements in
Health and Sports Performance
The first option that an athlete should consider when he/she wants to improve athletic performance
is to incorporate a carefully designed, nutritionally balanced diet. Unfortunately, many athletes do not
seek guidance from suitably qualified sports nutritionists or sports dietitians and practice ad-hoc sup-
plementation which may not yield the desired results.
Figure 13: Supplements
It must be understood that the manufacture and marketing of supplements are not strictly regulated.
Therefore, it is quite possible for an athlete to take a dietary supplement without realizing that there is
a possibility that they may also be unintentionally consuming a banned or illegal substance. Regardless
of the rationale or intent of taking the supplement, ultimately, the responsibility for everything con-
sumed lies with the athlete.

17
Dietary supplements include:
•• vitamins
•• minerals
•• amino acids/protein
•• botanicals
•• herbal products
•• other chemical or biological substances
Athletes are motivated to use supplements for many reasons which include:
•• performance or recovery enhancement
•• health improvement or maintenance
•• increase in endurance
•• compensation for poor nutrition
•• immunity support
•• gaining muscle mass
Protein Supplementation
It is not necessary to take protein supplements to gain muscle mass. Athletes can get all the protein
they need that will supply all of the essential amino acids (see ☞ Quick point 11) for muscle building
from the diet.
Some protein supplements however can be convenient to use for example the use of protein powder
in protein shakes after resistance exercise or in between meals.
Supplements that have both protein and carbohydrate stimulate greater strength increase when com-
pared to supplements that contain carbohydrate alone.
If the athlete is not lactose intolerant, fat-free milk can be used instead as a recovery drink after a bout
of resistance exercise, and is a cheaper alternative than protein supplements and shakes.
For athletes who are lactose intolerant, they can opt for lactose-free milk which is available on the Ja-
maican market.
Vegetarians/persons who do not drink milk can opt for soy protein instead which has been shown to
increase lean muscle mass gains, just not as rapidly as milk or whey protein.
Please note that there is always the possibility of the protein supplement being contaminated with
banned substances.

18
Branched-Chain Amino Acids (BCAA)
Branched-chain amino acids (BCAA) can be used as fuel by skeletal muscle during ultra-endurance
events when glycogen stores are low.The athlete can get all of the branched-chain amino acids he/she
needs from the diet.
Although supplementation with BCAA is generally considered safe, it does not improve athletic per-
formance.
Glucosamine and/or Chondroitin Sulphate
Glucosamine is made by the body and is important in the maintenance of joint cartilage. Chondroitin
is also made by the body and is important for cartilage elasticity.
They are sold as supplements to help reduce joint pain and improve joint function. However, the ev-
idence that glucosamine and/or chondroitin supplements can protect joints from wear and tear and
prevent osteoarthritis is lacking.
Caffeine
Caffeine has been used in the past to reduce fatigue but it is not recommended in large doses whether
in or out of competition.
Small amounts may be tolerated.
Caffeine reduces the feeling of fatigue thereby enabling the athlete to exercise for a longer duration or
at a sustained optimal intensity.
Caffeine may be helpful in endurance events for example distance running and cycling.
Caffeine may be helpful in high-intensity events that last more than 20 min-
utes.
Only a small amount of caffeine is needed. The recommended dose of caf-
feine is 2 to 3 mg/kg body weight. Therefore, for an athlete who weighs 110
pounds (50kg), the recommended dose range for caffeine is 100 – 150 mg.
This can easily be obtained from a cup of brewed coffee or some sports
drinks.
Caffeine is safe at recommended doses. Caffeine is not recommended for
athletes under the age of 18.
☞ Quick point 22
Serving: This is the
amount of food
recommended in
consumer education
materials such as
Dietary Guidelines for
Jamaicans or Nutrition
Labels on foods
Portion: This is the
amount of a food eaten
at any one time. A
portion may be more or
less than a serving.

19
Not all athletes respond to caffeine in the same way. Too much caffeine can result in nervousness and
anxiety which can be harmful to athletic performance.
Table 1: Caffeine content of common foods1
Food Serving Size Caffeine (mg)
Coffee or coffee based beverages
Coffee, brewed 250mL (1 cup or 8 oz) 100 – 170
Coffee, instant 250mL (1 cup or 8 oz) 76 – 106
Coffee,iced 250mL (1 cup or 8 oz) 59 – 80
Espresso, brewed 30 mL (1 oz) 64 – 90
Cappuccino or Latte 250mL (1 cup or 8 oz) 45 – 75
Decaffeinated coffee 250mL (1 cup or 8 oz) 3 – 15
Coffee liqueur 45 mL (1½ oz) 4 – 14
Tea
Iced Tea, sweetened 1 can (341-355 mL) 15 – 67
Tea, leaf or bag (black, flavoured black) 250mL (1 cup) 43 – 80
Tea (green, oolong, white) 250mL (1 cup) 25 – 45
Decaffeinated tea 250mL (1 cup) 0 – 5
Herbal tea, all varieties 250mL (1 cup) 0
Soft Drinks and Energy Drinks
Energy drink, various types 250mL (1cup) 80 – 100
Diet cola 355 mL (1 can) 25 – 43
Cola 355 mL (1 can) 30
Source:“Canadian Nutrient File 2016”
Supplements That Show Some Potential
Creatine
Creatine is a compound found in the muscle that is used as an energy source in the form of creatine
phosphate.
Based on current available research creatine supplementation is safe at recommended doses. Creatine
is not recommended for athletes under the age of 18.
1 The caffeine content in foods can vary a lot

20
Creatine supplementation is popular among strength and power athletes who take it to help increase
creatine and phosphocreatine storage in their muscles as extra fuel. However, not everyone respond to
creatine supplementation and maybe related to creatine stores of the individual athlete.
Athletes who are creatine responders experience improved ability to train harder and recover faster.
Creatine supplements are not necessary for muscle building. Resistance exercise is effective for muscle
building.
Taking creatine alone without a steady resistance training regimen will not result in muscle building.
Adequate creatine can be obtained from the diet. The major food sources of creatine are beef and fish.
In addition, vegetarian athletes are able to make creatine from the protein-rich foods that they con-
sume.
Creatine supplementation is associated with weight gain which may be problematic in weight-sensi-
tive sports. Also, creatine may cause gastrointestinal discomfort.
Recommended doses: 20 to 25 g of creatine a day for 5 to 6 days followed by 5 g a day thereafter.
Athletes who might benefit from creatine supplementation include:
•• Power lifters
•• Sprinters
•• Body builders
Beta-alanine and Sodium Bicarbonate
High-intensity events (sprints) use the anaerobic energy system thereby
producing lactic acid in the muscle. The athlete may experience this build-
up of lactic acid in the muscle as fatigue.
Beta-alanine and sodium bicarbonate are supplements that work by help-
ing to lower the amount of lactic acid thereby reducing fatigue.
Beta-alanine is converted to carnosine in the muscle which reduces the
effect of lactic acid. In addition, beta-alanine may enhance the capacity for
training.
Sodium bicarbonate also reduces the effect of lactic acid thereby improv-
ing performance. Sodium bicarbonate however, may cause gastrointestinal
problems.
More research is needed on the safety and efficacy of beta-alanine supple-
mentation.
☞ Quick point 23
Beetroot is also known
as beet.
☞ Quick point 24
Nitrate is a compound
that can improve
tolerance for exercise.
☞ Quick point 25
Having a lower oxygen
demand means that
the athlete can exercise
more efficiently with
lower amounts of
available oxygen than
they normally would.

21
Beetroot Juice
Beetroot juice seems to have the potential to increase the efficiency of skeletal muscle in endurance
athletes due to a lower oxygen demand. This is due to beetroot juice being naturally high in nitrate.
There are safety concerns however. Further research is needed. However the normal consumption as is
done by Jamaicans is healthy and acceptable.
Final Word on Supplements
It is better to get your nutrition from food.
Do not assume that a supplement is safe simply because you can purchase it over the counter.
Dietary supplements are not well regulated and may contain banned substances.
Please note that the supplements spoken about in this booklet does not imply endorsement. It howev-
er summarizes the current research and recommendations for each supplement.
The athlete is responsible for the presence of the banned supplement in his/her system, regardless of
how it got there.

22
Part 3: Nutrition Guidelines for
Special Populations
Young Athletes
Young athletes are still undergoing growth and development while taking part in intense physical
training. These athletes should therefore have diets that are sufficient to allow for peak performance
and normal growth and development. In addition, the diets of young athletes should allow for growth
spurts which begin around the age of 10 or 11 in girls and around age 12 or 13 in boys.
Not consuming enough energy can result in:
•• muscle and fat loss
•• menstrual dysfunction
•• loss of or failure to gain adequate bone density
•• increased risk for injury, fatigue, and illness
Sports of particular concern are those that favour restricted intake of energy in combination with a high
energy output. Such sports can impact growth in young athletes. Sports falling in this category include:
•• gymnastics
•• swimming
•• track and field
•• tennis
It is important that support systems are put in place to ensure that young athletes are properly hydrat-
ed especially since they have a tendency to ignore thirst. Fluids should be available at their disposal
before, during, and after exercise. Water is adequate for most young athletes.
Young athletes are not to be given supplements for performance enhancement. Of special note:
•• Athletes under 18 years are not to be given caffeine drinks or supplements. Neither should they
be given energy drinks. The consumption of caffeine by teens is associated with:
o agitation
o anxiety
o poor sleep
o rapid heart rate
o altered mental states
•• Athletes under 18 years are not to be given creatine supplements. Creatine supplementation
among young adults may be a potential risk for:
o dehydration
o kidney problems
o increased risk for injuries
Young athletes should be encouraged to eat a variety of foods including adequate amounts of fruits
and vegetables in their daily diets.

23
Female Athletes
Females are physiologically different from males. As a result, the nutrient requirements of female ath-
letes differ from the nutrient requirements for male athletes. The micronutrients of particular impor-
tance for female athletes are calcium (page 14) and iron (page 14).
Female athletes lose iron via a number of routes which include:
•• menstruation
•• gastrointestinal bleeding
•• foot-strike hemolysis (bursting of red blood cells as the foot hit the pavement during running)
•• sweat loss
•• iron malabsorption
•• also, females tend to have inadequate intake of iron from the diet
Male Athletes
The main differences that exist between the genders are the quantitative
differences due to body size, body composition, and the presence or ab-
sence of testosterone.
Males in general have greater muscularity compared to females due to the
secretion of testosterone by the male testes.Testosterone has a powerful anabolic effect which enables
the male body to be more muscular.
Male endurance athletes are also at risk of low iron status but not to the same extent as female athletes.
The main routes of iron loss include:
•• gastrointestinal bleeding
•• foot-strike hemolysis
•• sweat loss
Vegetarian Athlete
Vegetarian diets have been generally promoted as
healthier than meat-containing diets. However, re-
search regarding the influence of long-term vegetari-
anism on athletic performance is lacking.
Figure 14: The vegetarian diet is based mainly on foods from
plant sources
There are different types of vegetarian athletes. Those
who consume vegetarian diets that include foods
from animals for example milk, eggs, cheese and/or
☞ Quick point 26
Testosterone is the male
sex hormone.

24
fish are at a lower risk for the development of nutrient deficiencies than athletes who follow a plant-
based only vegan diets. Vegans or strict vegetarians do not consume anything that is of animal origin.
Nutrient concerns for vegetarian athletes is dependent on the level of lim-
itation of the diet and their understanding of food complementation to
maximize their nutrient intake. These concerns may include the following,
especially if the athlete is a vegan:
•• Energy
•• Protein
•• Carbohydrate
•• Fat
•• Iron
•• Zinc
•• Iodine
•• Vitamin B12
•• Calcium
•• Riboflavin
•• Vitamin D
Athletes can perform well on vegetarian diets however, these diets must be carefully planned so as
to decrease the risk of low bone mineral density and stress fractures, and to allow for the demands of
training and competition.
Good sources of protein for vegetarian athletes include:
•• Beans
•• Peas
•• Nuts
•• Seeds
•• Cow’s milk
•• Soy milk
•• Tofu
Except for cow’s milk, all of the above protein sources can be consumed by vegans.
The following can be substituted for milk for vegans. They are good sources of calcium if fortified:
•• Soy milk
•• Rice milk
•• Almond milk
Complementation to ensure complete proteins include:
☞ Quick point 27
Complementation is
important because it
pairs plant based foods
in order to provide the
full complement of
essential amino acids
(see Table 2).

25
Table 2: Complementation of food groups
Food Complement Complement examples
Beans Grains
1 cup stewed peas with 2 whole wheat dumplings or rice and
peas
Nuts/seeds Legumes 1 ounce sunflower seeds with 1 ounce peanuts
Vegetables
Grains, nuts,
seeds
Leafy green vegetable with whole wheat bread. (can be en-
riched with some sesame seeds)
Corn Legumes Cornmeal dumpling with three bean stew
Figure 15: Traditional Jamaican dish of rice and gungo peas shows
protein complementary

26
Part 4: Recommendations for
Consumption Before, During, and After
Training and Competition
Nutrient timing is a method of meal planning aimed at:
•• the optimization of performance during training and competition
•• enhanced recovery and tissue repair following training and competition
•• improved muscle protein synthesis
•• better mood states
Figure 16: Curried Chicken served with Yellow Yam
and an Otaheite Salad
In order to fulfil these aims, the eating strategies implemented in the pre-, during-, and post-training
should:
•• address the nutrition factors related to fatigue and deterioration in performance output
throughout the sporting event
•• achieve gut/gastrointestinal comfort, avoid feelings of hunger or discomfort and gastrointesti-
nal upsets throughout the sporting event
•• provide continued nutritional support during competitive events that span days and weeks

27
Pre-event Eating
Figure 17: Sandwiches can be a pre-event meal option
•• Pre-event eating is the diet before training and competition and is an integral part of the ath-
lete’s training plan.
•• The pre-event diet should be part of the training routine and thus well tested as this was inte-
grated into the training and preparation schedule. That way, the type, timing and amount of
foods and fluids have been individualized according to the preferences, tolerance, and experi-
ence of each athlete.
•• The pre-event diet should be high in carbohydrate and should also provide necessary protein
and fat. The general guidelines recommend ingestion of 1 – 2 grams of carbohydrate/kg BW
and 0.15 – 0.25 grams protein/kg BW taken 3 – 4 hours before competition.
This will ensure optimal glycogen stores during the competition. As the glycogen levels diminish, the
athlete’s ability to maintain exercise intensity, pace and work output decreases.

During-exercise Eating
Endurance during exercise/training is
maintained by the availability of carbohy-
drate and muscle glycogen levels.
If the exercise duration goes beyond 60
min, then it is important to consume a
source of carbohydrate to maintain blood
glucose and muscle glycogen stores. This
can be done by drinking 1 – 2 cups (8 – 16
fluid ounces) of a 6 – 8% carbohydrate solu-
tion every 10 – 15 minutes.

28
Figure 18: Sports drinks can be useful during exercise
Adding protein to create a carbohydrate: protein ratio of 3 – 4:1 may increase endurance performance.
In addition, this mixture of carbohydrate and protein stimulates the body to make more glycogen.
Post-exercise Eating
•• Eating carbohydrate within 30 minutes of completing exercise stimulates the muscle to make
glycogen. The amount of carbohydrate consump-
tion should be between 8 – 10 g CHO/kg/day.
•• Adding protein to carbohydrate consumption at a
ratio of approximately 3:1 (carbohydrate: protein)
has been shown to stimulate glycogen re-synthesis
more than having carbohydrate alone.
Figure 19: The choice of post-event meals is based on a
number of factors

29
Guidelines for Hydration
Pre-event Hydration
•• It is essential to be adequately hydrated before exercise.
•• Hydration should be planned just as food intake is planned and initiated several hours before
exercise.
•• Urine output should be at normal levels prior to the exercise event.
During-exercise Hydration
•• All athletes should have a customized hydration regimen to replace fluid lost as a result of
sweating during exercise.
•• This can be done by consuming beverages that contain electrolytes and carbohydrates.
Post-exercise Hydration
•• Rapid and complete recovery from excessive dehydration can be obtained by drinking ~1.5 L of
fluid for each kilogram of body weight lost when weighed at the end of exercise.

30
Part 5: Event Specific Nutrition
Track and Field
Track and field events can be:
•• high intensity, short duration
o 100-meter sprint
o 200-meter sprint
o hurdles
o high jump
o long jump
o triple jump
o pole vault
o shot put
o javelin
o discus
o hammer throw
•• high intensity, short duration requiring several minutes of all-out maximum effort:
o 400-meter run
o 600-meter run
o 800-meter run
•• endurance events:
o distance running
o marathon
Figure 20 Track and field
The diet of a track and field athlete should be high in carbohydrate.
On intense training days, the athlete should eat 2.3 to 3.2 grams of carbohydrate per pound of body
weight per day (5 to 7 grams per kilogram). Protein the athlete needs 0.6 to 0.8 grams per pound (1.3
to 1.8 grams per kilogram).
On less intense training days or when side-lined by injury, the athlete should eat 1.4 to 2.3 grams of
carbohydrate per pound (3 to 5 grams per kilogram).
Track and field athletes sometimes train and compete in hot environments. They lose a lot of fluid as a
result. It is important that a hydration schedule be established for each athlete. In order to do so, they
should be weighed before and after practice to determine how much fluid they lose.

31
Football
Football is a team sport. The average football player covers 5½ miles during a match with midfielders
averaging 6½ miles. In addition, football players display great agility during the match as they change
speed or direction every 4 to 5 seconds.
On average per game:
•• elite female players burn 1,000 kilocalories
•• elite male players burn 1,500 kilocalories
Figure 21: Football player
The diet of a footballer should consist mostly of carbohydrate.
weight per day (5 to 7 grams per kilogram). Protein the athlete needs 0.6 to 0.8 grams per pound (1.3 to
1.8 grams per kilogram). All choices for fats should be healthy fats
Netball
Netball is a team sport. Netball athletes demonstrate endurance, strength, speed, agility, and coordina-
tion. This sport involves a stop-and-go style of play.

32
The netballer’s diet should supply adequate amounts of carbohydrate.This is important for maintaining
muscle glycogen storage. As with all sports, the diet for netballers should be balanced, moderate in fat
and with good choices of foods rich in vitamins and minerals. Vitamins and minerals are best supplied
from fresh fruit, vegetables and staples supplying complex carbohydrates.
Hydration is important. These athletes should consume fluids before, during and after training and
matches as outlined on page 15. Netball is both an indoor and outdoor game. In an indoor air-condi-
tioned environment, the athletes may not realize that they are becoming dehydrated due to the slower
sweat rate when compared with playing outdoors in a sunny environment. Hydration should never be
ignored.To be sure of hydration needs in the cooler environment, be sure to weigh before and after the
match or training session. Athletes should drink 1.5L of fluid (water or sports drink) for every kilogram of
weight loss. Drinking adequate water alone should be fine for this sport during training.
Cricket
Cricket is a team sport. Cricketers need speed, agility, stamina, and heat tolerance.
The team consists of specialist batsmen, specialist bowlers, a wicket keeper and a few all-rounders.
Cricket is an outdoor sport normally played in hot conditions. Cricket is a sport of skill: theoretically, all
members of the team get to bat and field, while only the specialists are required to bowl.
Cricket matches have various durations:
•• limited-over (one-day) match
•• two-day match
•• four-day match
•• test series (five- day match)
Meals for cricketers should be based on principles of healthy eating with adequate intakes of complex
carbohydrates, protein, fibre, vitamins, minerals and moderate in fat:
•• eat 2-4 hours before the game begins
•• include snacks every 1-3 hours while waiting to bat
Cricket matches usually have lunch and tea breaks. The meals consumed during these breaks should
be easy to digest and provide:
•• carbohydrate to maintain glycogen storage
•• moderate amount of protein
•• vitamins and minerals
•• moderate amount of fat
Cricket matches generally have hourly drink breaks. In general, cricketers should drink at least half to
one 8 ounce cup of fluid to keep hydrated. Active players for example batsmen, bowlers and the wick-
etkeeper can opt for sports drinks containing carbohydrate.

33
For multiple day matches, it is important for cricketers to have a recovery plan in place to replenish fluid
and carbohydrate at the end of each day so that they can perform optimally the next day.
Swimming
Swimming is a low impact sport due to the support of the watery environment. This sport works all
major muscle groups. Training sessions for swimmers can last for hours at a time. Also the competitive
season usually lasts up to 8 months.
The diet of a swimmer should consist mostly of carbohydrate-rich sources.
weight per day (5 to 7 grams per kilogram). All choices for fats should be healthy fats
These are recommended eating strategies for swimmers depending on available time before heavy
training or competition:
3 to 4 hours
•• consume a low-fat meal with about 200 to 300 grams of carbohydrate and 30 grams of
lean protein. This should allow for the stomach to be empty before swimming.
1 to 2 hours
•• eat a snack
Less than 1 hour
•• Consume liquids for example a sports drink or a low-fat liquid meal replacement
These are recommended eating strategies for swimmers during heavy training or competition:
Event lasting longer than 1 hour or for all-day swim meets
•• pack poolside snacks
•• eat 30 to 60 grams of carbohydrate every hour
These are recommended eating strategies for swimmers after heavy training or competition:
•• Consume a carbohydrate- and protein-rich snack
Hydration Strategies:
Swimmers can experience dehydration after 30 minutes of swimming.
Water is best for most athletes:
•• Drink about 2 cups (16 ounces) of water 2 to 3 hours before a workout or swim meet.
•• Then drink 1 cup (8 ounces) of water 10 to 20 minutes before diving into the pool.
•• Most workouts are long and strenuous, so drink about 1 cup of fluid every 10 to 20 minutes
during your workout.
•• Keep a sports bottle filled with water at poolside so it is easy to reach.

34
Sports drinks
Swimmers can opt for sports drinks if they have:
•• Long, hard workouts
•• to race many times during a meet
Follow the same drinking schedule as for water.
Boxing
Boxing involves the use of strength and speed. As strength athletes, boxers have high calorie require-
ments. They need a supply of calories for daily activity and intense training and competition and to
build and repair muscle mass. It is important that boxers maintain their body weight close to their
weight category.This way, they will not feel the need to employ dehydration strategies to make weight.
During rigorous training days, boxers should eat 6 to 10 grams of carbohydrate per kilogram of body
weight per day. Protein needs are around 1.4 to 1.7 grams per kilogram. All choices for fats should be
heart-healthy fats. Boxers in lower weight categories should eat at the lower end of the ranges of car-
bohydrate and protein.
Boxers should maintain adequate hydration. This can be done with water throughout the day. Water or
sports drinks can be used during training and competition.
Sample Training Menu
Eating three meals a day plus two to three snacks is crucial to providing the body with enough energy.
Here is a sample menu providing approximately 2,600 kilocalories and 112 grams protein for a typical
training day:
Breakfast
1 c. oats + ½ cup low fat milk or porridge
1 hard-boiled egg
2 slice whole grain toast/bread
1 ripe banana
Morning Snack
5 large whole grain crackers with 1 Tbsp. peanut butter
1 orange
Lunch
2 cups peas/chicken soup + 1 fruit
Or
2 chicken sandwich with vegetables + 1 cup fruit juice

35
Afternoon Snack
1 cup low fat yogurt + 1 fruit
Or
2 fruits + nuts (small pack of peanuts)
Dinner
1½ cups rice and peas
1 slice yam/3 ozs baked potatoes
1 chicken breast/4 oz fish
½ cup steamed vegetables
Green salad with 1 tsp. low fat dressing
1 cup fruit juice
Bedtime Snack
1 fruit + 1 small pack nuts
Best Choices for Breakfast Meal
•• Porridge/Cereal –with low-fat milk
•• Yogurt –low-fat, plain or fruit
•• Fruit
•• Whole grain bread/ Toast –with limited
amounts of butter or margarine
•• Egg (not fried)
•• Sardines, mackerel, tuna
•• Potato, green bananas, plantains –not fried
•• Muffins –try jam or jelly, not butter
•• Beverages –Athletes should drink plenty of
fluid!
•• Water
•• Fruit juice –fresh, canned, cartons
•• Skim milk
Best Choices for Lunch or Dinner Meals
•• Fruit and vegetables, fruit and vegetable juices
•• Soups
•• Meat, Fish, Poultry –broiled, roasted, baked, barbecued, poached (reasonable portions; trimmed
fat; skin from chicken removed)
•• Cold cuts –turkey, chicken, lean beef, lean ham
•• Meat alternatives –beans, peas, and lentil dishes if these are familiar foods; gas produced when
these foods are not part of the usual diet can cause discomfort.
•• Vegetables –steamed, stir fried, baked

36
•• Potatoes –baked, boiled, mashed (with limited butter/margarine)
•• Rice –steamed, plain
•• Noodles/ Pasta –plain or tomato or vegetable sauce
•• Bread –rolls, crackers, all breads
•• Salads –bean, peeled fresh vegetables, fruit salad,
•• Desserts –fruit, yogurt (low fat), custards, puddings
•• Cheese –in moderation
Foods to Avoid
•• Fatty foods, because they are slow to digest
•• Protein-rich food, because they are slow to
digest and are not needed as fuel during
exercise
•• Alcoholic beverages such as wine, and
beer, because they can have a dehydrating
effect.
•• Spicy foods may be difficult to digest prior
to exertion.
•• Immediately prior to exercise, fibre-rich
foods like whole-grain bread, cookies, and
whole-wheat cereals, dried fruits (prunes,
etc.) stimulate digestion and induce elimi-
nation.
•• Gas-producing foods like cabbage, broc-
coli, onions, and carbonated drinks, make
some athletes feel bloated.
•• Coffee, tea, cola, and chocolate may cause
diarrhoea, which can have a dehydrating
effect.

37
Part 6: Recommended Eating Strategies
Practical Solutions to Achieving Nutrition Goals
Having optimal nutrition is imperative for athletes to perform well by delaying fatigue during activity,
improving recovery from illness or injury, and enhancing the ability to train effectively. Optimal nutri-
tion involves:
•• Appropriate food combinations and ratios
•• Proper nutrient timing
•• Adequate amount of food and fluid consumed
.
Eating Strategies for the Travelling Athlete
•• Plan ahead. The menu should be known ahead of
time
•• Traveling by bus? Pack non-perishable foods and
fluids
•• Research your destination. What are the meal
options at the venue?
•• When traveling in other countries, athletes can
bring a few favourite spices if they are already
used to them
•• Eat food you are familiar with
•• Drink bottled water
•• If you have to eat at a restaurant, ask for healthier
versions of food for example:
o Baked or grilled meats as opposed to
fried
o Whole grain bread and rolls instead of white
o Sauces, gravies, and dressings on the side
Environmental Challenges
Athletes sometimes have to face different challenges with respect to their physical environment. Re-
gardless, optimal performance is still expected. Below, a number of these environments are discussed
below.
Altitude
Higher altitudes tend to be environments that are cold and have low oxygen concentration. In fact, the
higher the altitude, the lower the oxygen concentration. Exercising and competing optimally require
some level of adaptation for Jamaican athletes who live and train at sea level. Otherwise, they may
experience altitude illness.
Among the effects that may be experienced at higher altitudes by athletes who live at sea level are
headaches and nausea.

38
Due to the lower concentration of oxygen, the athlete’s body will compensate by increasing the num-
ber of red blood cells (erythropoiesis) so as to carry more oxygen thereby supporting athletic perfor-
mance. This adaptation may take days or weeks. Therefore, the athlete’s nutrition has to support this
transformation. This may require the consumption of iron-rich foods with or without iron supplemen-
tation before and during altitude exposure.
Hot Environments
On average, the normal core temperature measured orally is between 98.0° and 98.6°F (36.7°C – 37.0°C).
A healthy human body maintains a constant core temperature, within ±1°F (±0.6°C), day in and day out.
The temperature of the skin however, rises and falls with the temperature of the surroundings. The skin
has the ability to lose heat to the surroundings.
Heat is produced in the body during exercise. This heat is then transferred from the deeper organs and
tissues to the skin. Two of the ways in which heat is then dissipated to the air and other surroundings
from the skin are by radiation, and evaporation of sweat.
When the temperature of the surroundings is higher than body temperature, heat cannot be dissipated
by radiation. If the humidity is high, the ability to dissipate heat by sweat evaporation is reduced. Such
situations can lead to an increase in core temperature thereby resulting in serious health implications.
Specific strategies to reduce high skin temperatures and excessive sweat losses should include:
•• regular monitoring of hydration status
•• beginning exercise sessions well hydrated
•• consuming cold fluids during exercise
Cold Environments
Jamaican athletes live in a warm climate and may find exercising in a cold environment challenging.
The main concerns in cold environments are the maintenance of:
•• adequate hydration
•• body temperature
Exercising in a cold environment can result in the athlete experiencing hypohydration due to several
factors including:
•• having an impaired thirst sensation
•• having a reduced desire to drink
•• imposing self-restrictions on intake of fluid so as to lessen the need to urinate
One of the responses to a cold environment is for the body to produce heat by shivering thereby main-
taining core temperature. Shivering increases energy requirements from carbohydrates. This means
that competing or training in cold environments places greater demands on an athlete’s carbohydrate
stores. Glycogen would be depleted at a faster rate which can impair exercise performance.
Thus, appropriate fluid and carbohydrate intake are needed.

39
Cultural and Regional Issues
Jamaica has earned medals at the Olympics over the years:
Table 3: Medals won over the last 5 Olympic games
GAMES MEDALS
Gold Silver Bronze
Rio de Janeiro 2016 6 3 2
London 2012 4 4 4
Beijing 2008 6 3 2
Athens 2004 2 1 2
Sydney 2000 0 6 3
Quite a feat, considering Jamaica’s small size. However, it does not appear that nutrition was given its
rightful importance. For the Rio 2016 Olympics, an 88 member strong delegation of athletes and offi-
cials went to Rio de Janeiro, Brazil. I am not aware that there was either a Sports Nutritionist or a Sports
Dietitian in the delegation. Jamaicans are talented, yet, no matter the genetic endowment, or expert
training, nutrition can give that athlete the edge. Perhaps we have several athletes or potential athletes
who have never seen their best performance simply because they have never had the opportunity to
recover well from injury with the help of nutrition, or have never had the opportunity to work with a
sports nutritionist or sports dietitian.
Impact of Jamaican Food on the Athlete
Professor Errol Morrison, Director General, National Commission on Science & Technology and former
President of the University of Technology, Jamaica (UTech, Jamaica) has hypothesised that Jamaica’s
success in sprinting may be attributed to yam and green banana in the diet. He has dismissed the
speed gene as a myth but believes that Jamaican athletes do have a biomechanical advantage.
According to Prof Morrison, yam has diosgenin as one of its active components. Diosgenin is a precur-
sor of anabolic steroids. Green banana contains phytate which is capable of replenishing the energy
supply in the phosphagen system.
Yams and green bananas are part of the normal Jamaican diet. They belong to the staple food group
which is important for providing carbohydrate in the diet. Carbohydrates are important in fuelling both
anaerobic and aerobic energy systems.

40
Figure 22: Ground provisions found in Jamaica
Weight Management Issues
Obesity and Overweight
For most sports, athletes with low body fat have the advantage. However, there are sports where ath-
letes tend to have higher body fat percentages for example shot-put and golf. There are also sports
where athletes have great muscle mass and low amount of body fat for example weight lifting, wres-
tling, and boxing.
The body composition of an athlete is influenced by several factors which include the type of sport the
athlete does, and genetics.
Athletes who are overweight or obese should not use starvation or other unsafe methods of weight
loss. They should instead aim to lose body fat mass while preserving their muscle mass. Athletes can
reach their body composition goals with the help of a Sports Nutritionist or Dietitian.

41
Obesity puts athletes at risk of:
•• developing various chronic diseases for example
o heart disease
o High blood pressure
o Stroke
o Type 2 diabetes
o Certain cancers
o Osteoarthritis
o Gall stones
o Renal disease
•• musculoskeletal conditions for example:
o osteoarthritis
o rheumatoid arthritis
o fibromyalgia
o soft tissue injury
o joint replacement surgery
In addition, overweight and obesity compromise the cardiorespiratory system, eventually impairing
athletic performance and overall health.
Eating Disorders
Eating disorders are more common in women, adolescents, young adults, and athletes.
Athletes with eating disorders have a tendency to deny having a problem and are often resistant to
seeking care.
In a large study of top athletes it was found that eating disorders existed in 13.5% of them with an inci-
dence rate of 20.1% in female athletes and 7.7% in male athletes.
Although eating disorders can occur in any sport, it is more common in weight-focused or lean-build
sports e.g. track, gymnastics, and wrestling.
Inadequate nutrition has a negative effect on
the muscles, bones, performance, recovery,
and overall health of athletes.
The treatment of eating disorders requires a
team approach of mental health specialists,
the registered dietitian, and medical special-
ists.
There are 3 main eating disorders:
•• Anorexia Nervosa
•• Bulimia Nervosa
•• Binge Eating Disorder
Reminder 3
Please note that athletes
with chronic conditions
must be managed by a
Registered Dietitian or
Registered Nutritionist.
Figure 23: Individuals with anorexia see themselves
as heavier than their actual weight

42
Anorexia Nervosa
In anorexia nervosa, there is an intense fear of gaining weight or becoming fat.The athlete restricts food
consumption thereby restricting energy intake relative to requirements, leading to significant weight
loss. Even after attainment of a significantly low body weight, this individual will continue to prevent
weight gain due to fear of gaining weight.
Bulimia Nervosa
In bulimia nervosa there are recurrent episodes of binge eating during which there is a sense of lack of
control over eating. These episodes are followed by compensatory behaviours to prevent weight gain.
During binge eating, a massive amount of food is eaten in a discrete period of time.
Behaviours to prevent weight gain include:
•• self-induced vomiting
•• misuse of laxatives, diuretics, or other medications
•• fasting
•• excessive exercise
Binge Eating Disorder
In binge eating disorder there are recurrent episodes of binge eating with a sense of a lack of control as
seen in bulimia nervosa. Unlike bulimia nervosa however, the binge eating is not followed with com-
pensatory behaviour to prevent weight gain.
The Female Athlete Triad
The female athlete triad refers to the interrelationships among:
•• energy availability
•• menstrual function
•• bone health
Energy availability = dietary energy intake - exercise energy expenditure
Having low energy availability may result from:
•• A severe diet restriction.
•• Exercising for long durations without increasing dietary energy intake.
A diet restriction may not necessarily be due to an eating disorder.
Low energy availability may result in amenorrhoea (absent menstrual cycle) thereby indirectly leading
to impaired bone health (Figure 24).
Low energy availability can also directly impair bone health (Figure 24).

43
Figure 24: The female athlete triad
The body of the female athlete undergoes certain physiological changes when energy availability is
too low, which impair health in a number of ways including reproductive health and reduced Bone
Mineral Density (BMD). Having menstrual irregularities and low BMD increase the risk of developing
stress fractures.
The prevention and treatment of the female athlete triad require a team approach which should in-
clude a physician and a registered dietitian. If the athlete also has an eating disorder, a mental-health
practitioner should also be on the team.

44
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Bibliography
Photo courtesy of Chef Christopher Sinclair-McCalla of Chris’s Kitchen

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Notes

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Notes

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