Jock Food

After a lifetime as an athlete, I’ve had plenty of chances to see what elite competitors eat, including everybody from pro football players to endurance jocks. Guess what—there’s no common denominator. Some top athletes are vegetarians; others tuck into a big steak. Some try to eliminate fat from their diets and even go so far as to wash the last molecules of lard from low-fat cottage cheese. Others slather pastrami sandwiches with mayo—after they’ve buttered the bread.

Nutrition is a science, so you’d think that after years of studies, all those white-coats would have figured out the perfect athletic diet. No chance. The reason? We’re all different. Food choices that make athlete A go fast and feel great convert athlete B into a slow, sad, wizened chump.

Still, there are some foods that many athletes eat frequently. In the real world of athletic excellence, these foods have passed the test of time. Can’t beat that. Here is a list of some of these tried-and-true foods.

1. Cereal, skim milk, and a sliced banana
   The perfect breakfast and after-workout snack because it contains a generous helping of carbohydrate and just enough protein from the milk to urge your muscles to make maximum glycogen (muscle fuel) before your next workout. The banana counts as one of your daily fruit servings. Special bonus—most cereals are fortified with vitamins and minerals that may be deficient in the rest of your diet.
   
   
2. A carton of low-fat yogurt
   Portable protein and carbohydrates—just pull out a spoon and eat it anywhere. Yogurt slides down quickly if you’re in a hurry, so it’s the ideal brown bag main course. It comes in enough flavors that you won’t be bored and packs a hefty dollop of bone-building calcium. Low-fat varieties contain only about five percent fat.
   
   
3. Leafy, green vegetables
   Time was, a salad meant iceberg lettuce and maybe a touch of tomato smothered in fatty dressing. But salads have dressed up with the times. Now every supermarket’s produce section provides a mouthwatering array of leafy greens like kale, Arugula, spinach, chard, butter lettuce, romaine, beet greens, collard greens and watercress.
   
   
4. Pizza
   A double-cheese, pepperoni and sausage pizza can be a heart-stopper—literally. But there’s nothing wrong with indulging your taste for a good pie if you know how to modify it. Order thick crust or pan pizza, rather than thin crust to increase the proportion of carbohydrate you’re eating. Skip the extra cheese and order toppings like mushrooms, pineapple, tomatoes and peppers. Remove half the cheese from each slice to cut fat even more. And eat a slice or two of whole wheat bread with the pizza to add more carbs. Don’t forget to eat your pizza with a salad stacked high with veggies.
   
   
5. Red meat
   Okay, if you’re a vegetarian, you won’t be munching on a big slab of cow any time soon. But many athletes swear by red meat, arguing that it contains nutrients, like iron, that might be deficient in the rest of their diet. If your philosophical beliefs allow meat consumption, include a helping several times a week. But keep portions small and the cuts lean (see no. 6 below).
   
   
6. Fish
   Fish oil contains omega-3 fatty acids, different from the fats found in red meat. Studies show that omega-3 fatty acids may reduce the chances of getting atherosclerosis, rheumatoid arthritis, migraine headaches, and other heart and inflammatory diseases. On the other hand, the omega-6 fatty acids in domestic meats may increase those chances.
   
   
7. Chocolate
   Chocolate has few nutritional benefits. But eat some anyway if only because it tastes good. We can’t live by perfect nutrition alone. If you consistently deny yourself some of life’s pleasures, eventually your stern willpower will collapse and you’ll binge on the forbidden treat. The trick is moderation. Eat a little piece of fine chocolate after dinner each day, not a whole bag of cheap kisses once a week.
   
   
8. Energy bars
   The venerable PowerBar spawned a whole new food category—energy bars perfect for eating-on-the-go. Now you can choose these chewy treats from dozens of makers. They stow in your jersey pocket; they pack without crumbling or melting; they come in high carbohydrate or 40–30–30 versions depending on your nutritional philosophy. And they taste better out on the trail than they do at home. Trust me.
   
   
9. Fruit bars
   Commercial energy bars are great (see no. 8 above) but they’re expensive. Fig bars and their fruit-stuffed brethren are as little as a third the cost for an equivalent amount of carbohydrate. They carry well, and the filling contains enough moisture so they go down easily during a hard bike ride or hike. Bonus—they’re readily available at out-of-the-way convenience stores.
   
   
10. Water
    You’ve heard it many times before—drink at least eight glasses of water a day, more if you’re exercising in conditions of heat and humidity. But in spite of all the well-intentioned advice, many athletes don’t drink enough and end up chronically dehydrated. Make it a point to actually follow that good advice. Carry a full water bottle around with you during the day or put it on your desk at work. Swig from it every 15 minutes. You’ll feel better. We promise.