Performance Nutrition

The purpose of California Lutheran University’s (CLU) Performance Nutrition program is to familiarize student-athletes with concepts related to nutrition as well as provide a basic understanding of how one's diet can impact athletic performance.

Just as top grade fuel is crucial to the performance of a sports car, nutrition is the cornerstone to optimal athletic training and performance. Poor eating habits can lead to sub-optimal results.

For more information, review the Performance Nutrition Packet.

The F.I.T. principle provides the basis for the CLU's Performance Nutrition program:

Food

  • All major nutrients (carbohydrates, protein and fats), play a significant role in the performance diet for athletes.
  • The combination of carbohydrates and proteins enhance athletes' performance and recovery.
  • Fad diets that propose the elimination of any food group are not reliable choices.

Intake

  • Water is the most important supplement an athlete can take. Water is a major constituent of most of the body’s cells, (muscles are 80% water). When an athlete fails to remain hydrated, energy levels, and muscle strength/size are compromised.
  • Vitamins and minerals (found in a diet rich in lean and vegetable protein, whole grain carbohydrates, fruit, and vegetables) are essential in regulating growth and repair processes. One multi-vitamin per day is also recommended.
  • Sodas and high fat/high sodium (salt) fast food are not performance enhancing foods.

Timing

  • Most athletes will benefit from eating small amounts frequently, rather than trying to obtain all their calories in three major meals. Eat every 4-5 hours throughout the day.
  • Eat meals and snacks throughout the day before going to practice or a game rather than eating one large meal afterwards. Avoid fasting until the “pre-game meal” on game days.
  • Start the day with breakfast – get the day started right!