The 10 Golden Rules of Nutrition - Elite Sports Clubs (2024)

FAQs

The 10 Golden Rules of Nutrition - Elite Sports Clubs? ›

Moderation Is Key

Practice moderation with portion sizes and avoid overeating. Pay attention to serving sizes recommended for different types of foods and try to avoid consuming excessive amounts of high-calorie or high-fat foods.

Moderation Is Key

Practice moderation with portion sizes and avoid overeating. Pay attention to serving sizes recommended for different types of foods and try to avoid consuming excessive amounts of high-calorie or high-fat foods.

Choose energy-packed foods such as whole grain crackers with low-fat cheese, tortilla wraps with veggies and lean meat, hard-boiled eggs, vegetable or bean soups, small boxes of non-sugary cereal, fresh fruit, mini-whole wheat bagels with peanut butter, pita bread with hummus or pasta with grilled chicken.

The athlete's diet

An athlete's diet should be similar to that recommended for the general public, with energy intake divided into: 45 to 65% from carbohydrates. 15 to 25% from protein. 20 to 35% from fat.

The 80/20 Rule: Each meal and snack is an opportunity to replenish your body optimally. Choose the foods that are best for you 80% of the time and incorporate some of those foods that may not be the best, but are your favorites, 20% of the time! Life is about balance!

The 90/10 rule is a lifestyle approach; 90% of your diet should be clean, healthy foods or drinks then the other 10% you can enjoy without guilt. One of the many things patients love about Prescribe FIT is that oftentimes, you can still eat your favorite things and still see meaningful results!

A typical healthy breakfast for athletes will contain a carb source such as fruit and vegetables, whole grain cereal such as porridge or muesli, and rye bread. Proteins (and natural fats) will be derived from eggs, nuts, cheese, yoghurt, milk and meat. Nutrition for athletes includes eating right and staying hydrated.

In terms of elite endurance athletes, a small collection of studies has examined their protein requirements. One found that 1.6 g/ kg (0.73 g/ lb) was needed in six elite male endurance athletes (29). Another advised that 1.46 g/ kg (0.66 g/ lb) was optimal for 5 elite endurance runners.

Best overall: Mediterranean diet

It limits processed foods and encourages you to eat fruits, vegetables, and whole grains, along with heart-healthy fats like olive oil, nuts, and seeds. These foods are rich in many nutrients that are especially important for athletes, including iron, magnesium, and calcium ( 1 ).

What is the 10 10 5 rule for nutrition? ›

There's a general guideline known as the '10 10 5 rule' to help you choose healthy food options. Look at the average quantity per 100g column and aim for foods that have less than 10g sugar, less than 10g fat and more than 5g fibre.

The 5/20 rule is a framework to help grocery shoppers understand which nutrients an item has a lot of and which it has little of. If a nutrient is noted as meeting 20% or more of your daily value, that's generally a lot. If a nutrient has a daily value of 5% or less, that's generally low.

Endurance-based athletes should consume ~1g/kg of high glycemic carbohydrates 30-60 minutes before exercise and competition. If exercise exceeds 90 minutes, consume about 30-60g of simple carbohydrates in a carbohydrate/electrolyte solution every 10-15 minutes throughout the exercise bout.

1. Common Observations and Tradition. “Do unto others as you would have them do unto you.” This seems the most familiar version of the golden rule, highlighting its helpful and proactive gold standard.

The Feingold diet eliminates artificial food colors, flavorings, sweeteners, preservatives, and some salicylates (naturally occurring compounds found in some fruits and vegetables), and is intended to reduce or eliminate ADHD symptoms in certain children.

The Mediterranean diet has also been shown to shrink waistlines and improve mental function. This approach is considered the “gold standard” of lifelong good health.

The Golden Rule is the principle of treating others as one would want to be treated by them. It is sometimes called an ethics of reciprocity, meaning that you should reciprocate to others how you would like them to treat you (not necessarily how they actually treat you).