NUTRITION
or anyone concerned with proper nutrition, fat intake is a big part of the conversation. As with all nutrients, some foods benefit us more than others, and eating too little or too much can have negative con- sequences on performance. The topic of dietary fat is a big one, too big to cover in one article. But I want to share some thoughts on why fat, in proper propor- tions, is necessary for all volleyball athletes. I also will provide some guid- ance on choosing healthy fats as part of your meals and snacks.
The skinny on fat F
should be reserved for “special occasions” and not eaten as the base of your performance plate.
Many healthy fats come in the form of foods you can
For starters, let’s talk about why you need fat in your diet. There are three pri- mary reasons: • When you’re playing or practicing, your muscles rely primarily on carbohydrates, but when you’re resting after exertion, fat is your main source of fuel. Anytime you’re standing in line for a drill, or taking a water break or even waiting in your serve-receive position, you’re drawing on fats as your energy source. • Fat provides essential nutrients that
are important for good health. We need fat to make hormones and for a healthy im- mune system, and fat in foods also helps our bodies absorb fat-soluble vitamins like A, D, E, and K.
• Fat helps us feel satisfied after we eat. That’s important. If you’re not getting enough healthy fats in your diet, you may spend much of your day feeling hungry, and that can lead to unhealthy choices such as snacking on non-nutritious foods between meals.
One of the challenges in monitoring fat intake is that unhealthy fats are often hidden in things we like. For instance, you don’t see the butter in cookies and cakes and you can’t see the fat in a hamburger. Foods that are breaded and fried are also rich in fat, and many restaurant meals are prepared with butter and oils that we don’t typically cook with at home. These meals are prepared to taste good, not with performance fueling in mind. These foods
58 | VOLLEYBALLUSA • Digital Issue at
usavolleyball.org/mag
By Shawn Dolan
Fat is an important source of fuel for athletes, but you have to choose the right fat – and the right amount.
SOURCES OF FAT IN DIET
Added in small amounts • Avocado • Ground flax or flaxseed oil • Olives or olive oil • Wheat germ • Nuts, seeds, and nut butters • Coconut oil or dried coconut flakes • Low-fat Greek yogurt, milk, or cottage cheese.
Reserved for special occasions • Baked goods and sweets (e.g. pie, croissants, cheesecake, ice cream, chocolate, pastries, candy bars, donuts)
• Meats (e.g. bacon, sausage, ham burger, ribs, salami)
• Breaded and deep fried foods (e.g. fried sushi rolls, fish & chips, wings, breaded chicken sandwich, tempura vegetables, egg rolls, fried packaged noodles, chimichanga, burros, taquitos)
• Snack foods (e.g. chips, crackers, chocolate covered protein bars, corn chips, trail mix)
• Sweet beverages (e.g. frappuccinos, lattes, cappuccinos, milk shakes)
• Spreads (e.g. sour cream, cream cheese) mayonnaise)
• Main dishes (e.g. lasagna, pizza, calzones, quesadilla)
easily add to your meal. Some examples include slices of avocado, olive oil, walnuts, almonds, ground flax seed, coconut oil, almond butter or pumpkin seeds. Even with foods that contain mostly healthy fat, it’s important to monitor your portions. A good rule of thumb is 1 – 2 ta- blespoons per meal. This amount is tricky for some of us to stop at when it comes to eating trail mix or nuts. Keep in mind that fat provides twice the calories per gram than carbohydrate and protein. For example, a handful of almonds (1 ounce) is 160 calories, while 1 cup of blueberries (8 ounces) is 80 calo- ries. Sometimes, it’s better to mix some almonds into a bowl of low-fat yogurt to get the benefit of the healthy fats while still feeling satisfied. Another factor to consider is that foods rich in fat slow digestion, so it’s best not to consume too much within 1-2 hours before training. Eating a cheeseburger and fries on your way to practice is not the best choice, providing about 30 grams of fat make it difficult to digest within a short window of time. When you get to practice, your muscles have to compete with your digestive system for blood flow – and neither ends up winning! Dietary fat recommendations for ath- letes vary depending on body weight, type of training and individual body composi- tion goals such as weight maintenance, weight gain, body fat loss. A general rule is to obtain 20-35 percent of total food per day from dietary fat. The majority of that should come from healthy sources. Check out the table at left that gives you some examples of fats to add to your meals as well as some to reserve for special occa- sions.
Shawn Dolan, PhD, RD, CSSD is a sport dietitian with the United States Olympic Committee. She works primar- ily with team sports based in the Los Angeles area and the Chula Vista Olympic T
raining Center
.
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