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Athlete's Golden Nutrition Rules
What you eat and drink daily will affect:
- Normal growth and development
- Immune system function
- Quality of performance
- Recovery from training and competitions
- Ability of tissue to adapt, grow, and repair
- Ability to store and utilize energy stores within muscles (for endurance and power)
Adequate calories and micronutrients are needed for both performance and growth!
Until athletes reach adult height, normal growth and development only occurs with adequate energy intake (calories).
Special Concerns for Figure Skaters
- Calcium (to keep bones strong): 9–18 years 1300 mg/day, 19–50 years 1000 mg/day, 51+ years 1200 mg/day
- Vitamin D (indoor activity concern): U.S. Dietary Reference: 200 IU/day (some sources suggest increasing this amount)
- Iron: The Dietary Reference for iron varies considerably based on age, gender, and source of dietary iron - 30% increase for menstruating women
Pre-Performance Nutrition
Pre-performance nutrition can “change your game” no matter what sport. Athletes should consider preparing from a nutritional standpoint, just as they would with by practicing skills, drills, strength, conditioning, etc. This takes practice and planning, as every athlete is unique.