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Athletes know how to eat like a winner

Low-fat, high-carb diets keep pros in top form for competition

San Antonio - When it comes to fitting good nutrition into her life, Jae Cross is like most working mothers, challenged by days crammed with work, errands and taking care of her children.

Unlike most working mothers, however, eating well is part of her job.

As a guard for the WNBA San Antonio Silver Stars, Cross knows the benefits of eating right: reduced risk of injury and illness, quicker recovery from training and games, and increased energy.

"I focus on good, healthy food - nonfat and not fried. We eat salads, grilled steak and chicken," says Cross, 30, the mother of daughters Jenisha, 8, and Taylor, 2 1/2. "My daughters love broccoli and corn."

If Cross' diet doesn't sound particularly exceptional or "sporty," that's because it really isn't.

A diet rich in complex carbohydrates (such as whole grains and legumes) and fresh fruits and vegetables, lean protein and good fats is the kind doctors and dieticians recommend for overall health.

You may not be able to dunk a basketball, throw a fastball 95 mph or keep up with Lance Armstrong, but when it comes to good nutrition, you can eat like a pro.

One big difference: For an athlete the right meal plan can mean the difference between winning and losing. Or not having a career.

"There's absolutely no doubt about it, nutrition affects performance," says Ed Coyle, Ph.D., a professor at the University of Texas at Austin and president of Texas Sports, which provides nutritional counseling to the San Antonio Spurs.

"The more demanding the sport as far as energy expenditure and food losses, the more important nutrition is, especially sports like long-distance cycling or running, soccer, tennis, basketball." No single diet can meet the needs of every athlete. But the margin of victory is so small and the level of competition so high at the professional level that there is little room for poor eating habits. It's one thing for you or me to eat a cheeseburger and onion rings then head to the couch for a few zzzs. It's quite another to scarf that kind of meal then hit the basketball court.

Not that a few players haven't done it.

"I had a hamburger two days ago; I hadn't eaten one in I don't know how long, and it's still stuck in my stomach," said Stars player Vickie Johnson, one day after practice. "I can still tell it's there. That's what I get for eating

something I'm not used to." While the Stars media guide lists Johnson's favorite foods as catfish and french fries, the 10-year WNBA veteran concedes she rarely, if ever, eats that way.

"My eating has changed since my first year in the league," says Johnson, 34. "You can eat whatever you want to when you're young, but the last six or seven years everything has changed. I don't eat fried food. Everything's baked, like chicken and fish. I eat no red meat. That's what works for me."

At the start of the season Rashid asked each player to keep a seven-day food diary so he could gauge their diets. He then reviewed them and offered suggestions.

A number of things stood out. Some players had diets high in fat - usually because of too many trips to the drive-through lane. Another was too many players rolling out of bed and into practice without putting the proper food in their stomachs.

"A lot of them weren't eating breakfast, or they were just eating something simple like cereal when they needed better complex carbohydrate," says Rashid.

"Some weren't even eating protein (in the morning)." Because they burn so much energy training, working out and competing, the Silver Stars say they aren't too concerned about weight gain, but do watch their body fat percentage.

In addition to being mindful of what they eat, when they eat is critical when it comes to performance and recovery. In the last few years, research has found that the timing of meals has a profound effect on the body, particularly in regard to post-exercise nutrition.

"When athletes go through a hard practice or a hard game and they sit down to eat, they have to make sure that they don't fill up on too much fat or too much protein and therefore not get enough carbohydrate, which is going to be important for restoring the energy and the muscle glycogen," says Coyle.