Athletes & Proper Diet

 

Whether an athlete is recreational or elite, young or old, it is important to maintain a nutritious, well-balanced diet. Proper nutrition is essential to reach peak performance. Unfortunately, there are many sources of misinformation regarding a proper diet for athletes, and they can do as much harm to an athlete as good nutrition can help.

Stay Fueled

What you eat is the fuel source for your activity. As an athlete your body requires unique, disciplined, nutritional needs, compared to the non-athlete, in order to supply your body with enough calories to provide energy and support growth. The Nutrition Guide for Athletes recommends that you avoid skipping meals because it lowers the energy stores necessary for exercise. If you don't eat enough calories in a day, you're body will begin to break down its muscles for energy, inhibiting you from reaching peak performance.

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Eat a Variety of Foods

If you feed your body with a well-balanced diet containing all of the major nutrients it will perform better, reduce risk of injury and become less fatigued. A diet that contains a variety of wholesome foods can provide all the vitamins and minerals athletes need to maintain support good health. Athletes need energy provided in the form of carbohydrates, fat, protein, vitamins and minerals. According to Winning Nutrition for Athletes, the ideal diet should contain 45 percent to 55 percent of calories from carbohydrates, 25 percent to 35 percent of calories from fat, and the remaining 10 percent to 15 percent from protein. This means eating a variety of foods on a daily basis from all of the food groups including grains, meat and beans, fruits and vegetables, dairy and oils.

The Importance of Carbohydrates

Carbohydrates are the predominant source of energy in sports that require high levels of strenuous activity such as soccer, triathlons, wrestling and football. These intense activities may result in the depletion of carbohydrate stores. The ACES Sport Nutrition for Young Adults article by Robert Keith, claims that if the exercising muscles do not have enough carbohydrates, performance will decrease. The athlete may feel sluggish, tired, and slow. Thus, a diet adequate in carbohydrate is especially important for an athlete to obtain peak performance. Good sources of carbohydrates include fruit, cereal, oats, breads, and pastas. They should be consumed about two or three hours before a high intensity event.

The Importance of Protein

The protein needs of athletes have been the subject of considerable debate. According to Mahan's 2008 text, "Krause's Food and Nutrition Therapy," consuming more protein than the body can use is not necessary and should be avoided. Diets high in protein may result in diuresis and dehydration. Foods high in protein are often high in fat, creating a challenge in maintaining a low-fat diet. On the other hand, Mahan also claims that inadequate intake of protein can result in negative nitrogen balance. This can lead to increased protein metabolism, causing muscle wasting, training intolerance, and retarded recovery.

The Importance of Fat

Fat is the most concentrated source of energy, supplying twice the amount of calories as carbohydrates and proteins. While fat is the major fuel source for light-to moderate-intensity exercise, Mahan claims that no attempt should be made to consume large amounts before and event unless the athlete is eating less than 15 percent of calories from fat. Conversely, severe fat restriction may limit performance and is not recommended.

Stay Hydrated

What you drink is as important as what you eat. Your body relies on water for a lot more than quenching thirst. This vital nutrient helps to control your body temperature, flush toxins, and retain moisture. Not getting enough water can lead to fatigue and injury. Your body is constantly losing water through breathing, bathroom breaks and sweating, so it is important that you constantly replenish to keep your body fluids in balance. You should drink water throughout the day, not only when you are thirsty.