Nutrition

For all individuals, whether physically active or inactive, a prudent diet is recommended for general health and the prevention of disease. The Optimal Performance Calculator - OPC nutrition program is designed to help athletes maximize performance by utilizing scientifically proven sport nutrition and weight management practices. The OPC nutrition program will allow athletes to identify and maintain an ideal competition body weight.

The program is unique in that dietary intake goals are based upon the integration of the body composition assessment and physical activity requirements. The goal of a diet for athletes is to maintain a body weight in a healthy range by balancing calories from foods and beverages with calories expended.

Athletes are also required to increase energy intake due to the demands of the sport. The primary fuel source for athletes is carbohydrates. When dietary carbohydrate intake is low, bodily stores of carbohydrate will fall leading to premature fatigue and a feeling of staleness.

During exercise, water is lost primarily through sweat. To stay properly hydrated, you must drink the same amount of fluid that is lost in sweat.

Upon completion of the body composition assessment, all information will be entered into the OPC. The OPC will automatically calculate an ideal body weight for the athlete using an optimal % body fat. In addition, the OPC nutrition program will construct a food intake plan that is suited to meet the nutritional needs and desires of the athletes to promote weight loss, maintenance or gain.

The program is designed for use on a daily or weekly basis so that athletes may enter food intake using food exchanges as determined by the American Dietetic Association to ensure that they are meeting daily recommendations for weight loss, maintenance or gain. The quality and amount of food eaten is essential in a healthy diet. The OPC nutrition program prescribes a high quality balanced diet of 55-60% carbohydrates, 20-30% fat, and 10-15% protein. The amount of food prescribed in the OPC nutrition program is determined by food exchanges or serving sizes.

Resources
(courtesy Diane King, MS, RD, CSSD, ATC)
Tips on measuring/calculating portion sides - click here.
Information chart on food groups - click here.