Whether you are a professional athlete or more of the weekend warrior variety, your daily, weekly and yearly nutrition requirements must remain at an optimal level. Oftentimes, the slightest change in the athlete’s eating habits can be the difference between making it to the finish line in a marathon or scoring the winning goal. During active competition, as well as during resting periods, nutrition will play a vital role in keeping an athlete’s body healthy. Nutrition for the athlete is not just about what is eaten pre- or post-activity, it is about eating healthy throughout the year.

There are several key areas to consider when determining the best approach to feeding a body that must be fit for competition. Athletes will spend countless hours in the gym, on the track or at the field to perfect their skill. This increased activity can result in tissue wear and tear, as well as improved elimination and metabolism, which increases the need for regular nutrient intake. If athletes are not getting extra caloric and nutrient intake to support the intensified activity level, their bodies will suffer from tissue breakdown, increased free radical damage, and bone and muscle breakdown leading to slow-healing injuries and hindered performance. For some athletes this can mean the loss of their career.     

Whether you are a cyclist, runner, soccer player or wrestler, the role that nutrition plays is vital to stamina, strength and endurance.

Dr. Elson Haas, author of Staying Healthy with Nutrition, The Complete Guide to Diet and Nutritional Medicine, states that a general balanced diet for athletes consists of 50 to 60% carbohydrates, 15 to 20% protein and 25 to 30% fat. On the other hand, Philipe Maffetone, author of In Fitness and In Health, recommends 40% complex carbohydrates, 30% protein and 30% fat as it “helps to maintain stable blood sugar levels, it reduces fatigue and lightheadedness after physical exertion … your mental and physical energy levels increase, and your metabolism works more efficiently,” [Winterdyk and Jensen, The Complete Athlete, pp. 134].

Although they differ slightly in their recommendation, both authors suggest that carbohydrates should be complex, protein should be lean, and fat should come from healthy essential fatty acids such as Omega 3 and Omega 6.

CARBOHYDRATES

The body’s main source of fuel is carbohydrates. There are two types: simple and complex. Simple carbohydrates are those that give a quick burst of energy by turning into glucose quickly. Complex carbohydrates extend energy over several hours. Both types play an important role in the athlete’s diet.

The athlete should focus on complex carbohydrates (comprising 40 to 50%) with whole grains such as brown rice, quinoa, oatmeal, and millet as well as legumes and starchy vegetables. Complex carbohydrates provide a steady release of blood sugar over an extended period of time for endurance.

Simple carbohydrates convert to sugar too quickly to provide lasting energy. This can mean a blood sugar spike and a release of energy at the wrong time, resulting in a drop in blood sugar during performance that can leave the athlete feeling tired and drained.

Simple carbohydrates do have their place, however. At the end of a long game, endurance running or cycling, simple carbohydrates can be a quick source of replenishment of the glucose/glycogen stores lost during the activity. Simple carbohydrates are also useful between games.

As Dr. Micheal Colgan, Director of the Colgan Institute of Nutritional Science, and author of Optimum Sports Nutrition, Your Competitive Edge, A Complete Nutritional Guide For Optimizing Athletic Performance points out, the goal of the athlete is to replenish muscle glycogen stores immediately after one session of intense exercise before the next session starts. There is such a high demand for glucose that the body shuttles it into muscle so fast there is no “insulin instability.”

Colgan says that because glucose will store most rapidly right after exercise, it is the optimal time to take advantage of the body’s willingness to accept simple carbohydrates without hesitation. Without these two types of carbohydrates, athletes cannot perform at their potential.

PROTEIN AND FATS

Although complex carbohydrates are the main components of a healthy diet regime, protein and fat are also important. Proteins should make up 15 to 30% of an athlete’s diet, mostly in the form of fish, poultry, eggs, nuts, seeds and legumes. Lean protein with little fat helps the muscles rebuild after strenuous activity.

Protein is also vital to our immune system, muscle and brain health, mood enhancement and enzyme systems. Its composition in our body is second only to water. Therefore, it is crucial to maintain our protein storage. Despite this, it is possible to take in too much protein. An athlete must incorporate high quality protein into their diet that contains a small percentage of fat. A large proportion of fat will slow digestion.

The question is, does the athlete need protein to promote muscle growth and repair, or does the stress on the muscles itself promote its growth? Advertisements would have athletes think that a high protein supplement shake is the answer to muscle growth. However, if the stress of exercise and exhaustion are not present, the need for protein will not be as high. Some experts report a minimum requirement of 0.8g/kg body weight for non-athletes, 1.4g/kg body weight for endurance, 1.7g/kg body weight for speed/aerobic and 2.0 g/kg body weight for strength and power. As the body can only process between 25 and 30 grams of protein per meal, the amount of protein intake is limited by the body’s ability to physically digest it.

Two to three hours before competition, a small amount of protein combined with a complex carbohydrate meal will help to maintain blood sugar levels, and therefore promote longer endurance. After exercise, the breakdown of protein is essential in rebuilding and maintaining muscle strength.

Fats are the third macronutrient important to athletes. Elson Haas recommends a low-to-moderate fat intake consisting mainly of essential fatty acids such as nuts and seeds, fish, as well as flaxseed and olive oil. Essential fatty acids will work to promote healing and tissue support, decrease inflammation, lubricate joints, bring oxygen to the cells, build and repair cells, and help boost metabolism and energy production. Essential fatty acids are Omega 3 (flaxseed oil, soybeans, walnuts, green leafy vegetables, fish) and Omega 6 (safflower, sunflower, grape seed and almond oil). These are healthy fats that our hearts need and therefore do not cause damage the way saturated fats do.

Fats that do not burn clean, such as fried and fatty foods, luncheon meats, and bacon will clog blood vessels, increase risk of heart disease and slow down the athlete, causing lethargy. Fat spends a great deal of time in the digestive tract, and therefore should not be consumed prior to a competition or in between games.

HYDRATION

Good quality water is one of the most important components in an athlete’s diet. Keeping the body hydrated, starting before competition, will help speed recovery time and improve performance. Winterdyk and Jensen, in The Complete Athlete, recommend 250 ml (1 cup) of water for every 15 to 20 minutes of activity. Their research suggests that even slight dehydration will effect muscle strength: losing 2% of body weight will result in harder breathing and muscle fatigue; losing 4% of body weight will cause muscles to feel heavy; losing 5% of body weight can cause the heart to beat abnormally fast and negatively influence the ability to concentrate. Fluid loss exceeding 6% of body weight will bring on extreme dehydration.

Child athletes have enough carbohydrates stored in muscle and the liver for up to 90 minutes of continuous activity, and therefore do not require sports drinks. Consuming purified water before, during and post-activity is enough to replenish the fluids lost during the activity. A nutritious meal after the activity will help replace any electrolytes and minerals lost during competition. Sports drinks can contain up to 23 grams of sugar per bottle. This amount of sugar along with the sodium content included in the drinks can cause abdominal distress and make it difficult for the body to absorb other fluids.  

Those athletes competing in marathons or other long distance or extended competition activities might require the use of a carbohydrate replacement drink to keep glucose stores high, otherwise water should be the fluid of choice.

NUTRITION OVERALL

Athletes have special nutritional requirements and should be seeking the advice of a qualified nutritionist to help customize an eating plan that meets their training and competition requirements. The most important thing to remember, whether you are a professional athlete or even a sports and fitness-minded individual, is that fruits, vegetables, lean proteins, whole grains, essential fatty acids, and water are essential in repairing and rebuilding a body that is stressed by activity. It is whole, organic nourishment that will keep the athlete’s body healthy, active and strong, providing the recipe for a long and successful career. 

Article Tags: protein and fats, hydration, whole foods nutrition, carbohydrates, nutrition for athletes

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