Athlete Nutrition Guidelines
Nutrition can be quite an advanced topic when you reach elite levels, but there are some basic athlete nutrition guidelines that apply to mere mortals and dedicated fitness devotees alike.
The term athlete is used in a general as well as specific sense. In general, it means any sports person - one who regularly participates in sports. More specifically, the word is used to describe participants in track and field events, i.e. events involving jumping, running and throwing. Athletes have above average physical abilities. To achieve and maintain these abilities, they need to undertake a vigorous exercise routine, proper dietary intake, adequate rest and be very disciplined about all these. Neglect of any component can result in a below-par performance.
Food is what we eat, nutrition is what we need. Although the nutrition requirements vary according to the event in which the athlete participates, there are certain general guidelines regarding the diet of athletes. A healthy diet for an athlete includes the following elements:
- Carbohydrates
- Fats
- Proteins
- Vitamins
- Minerals
- Fibers
- Water
Carbohydrates are the chief providers (about 50%) of energy during early stages of a medium level exercise and when the exercise is of a short duration (about 1 to 1.5 hours). Carbohydrates provide more energy for the same amount of oxygen consumed as compared to fats. Oxygen is obtained from inhaled air; thus burning of carbohydrates results in less exhaustion. Carbohydrates are available in honey, fruit, milk, cereals, potatoes, lasagna, other grain products and sugar. Fats are the main energy providers during long duration exercises; while free fatty acids supply the remaining half of the energy during moderate exercise (the other half being provided by carbohydrates). Fats are a concentrated source of energy and their use in providing energy avoids the use of protein for the same purpose. This is useful as protein is required for the building up of tissues.
Proteins are the building blocks of the body, building and repairing tissues and muscles. They along with carbohydrates and fats also provide energy and play a significant role in strengthening the immune system. The intake of proteins may have to be increased for an athlete. However, excessive intake of proteins results in increased water requirement for eliminating nitrogen through urine, thus leading to dehydration. Extra protein intake also results in a higher metabolic rate that requires more oxygen.
Minerals are an important constituent of an athlete's diet. Potassium regulates muscle activity, iron is required for the formation of hemoglobin and therefore in carrying oxygen, calcium is essential for building strong teeth and bones and zinc is required for normal growth and for energy production in muscle cells. A normal diet diet is enough to replenish the loss of sodium due to sweating. Excessive sodium intake should be avoided. Potassium-rich foods like oranges, bananas and potatoes provide enough quantity of the mineral. Here again, excessive intake will lead to hyperkalemia, causing muscle weakness and palpitations. Iron is contained in meat, poultry, fish and some vegetarian diets as well. More than normal iron intake can lead to constipation. Dairy products are a good source of calcium.
Vitamins assist in better absorption of iron and play a role in the metabolism of proteins, carbohydrates and fats. They also act as anti-oxidants preventing cell damage. Athletes are more vulnerable to cell damage as they inhale more oxygen. Fruits and vegetables in general, contain vitamins. Fibers keep the bowels regular and reduce blood cholesterol.
Last but not least, is water. Water levels directly affect fluidity of blood which transports nutrients, and therefore energy inside the body. Water also regulates the body temperature. Water is obtained through fluids. Low temperature fluids should be preferred as they are absorbed quickly. It is better to consume water at regular intervals during the day and not wait till thirst makes itself felt, as by then the athlete is exhausted. This is in addition to the ad hoc consumption during exercise.
Apart from the nutritional requirements, certain dietary practices are of great help. Having a healthy and adequate breakfast will keep hunger in control and start the day on high metabolism. Ideally, five meals should be eaten daily. This spreads out the intake, helps digestion and keeps the energy levels high. Post-exercise meals aid in quick recovery of lost energy. And, it is always advisable to stay away from canned and fried foods.
General Athlete Nutrition Guidelines
Some things are pretty much no-brainers, so let's get them off the table right from the start. Generally speaking, the more strict you can be, the better your progress you'll make.
- Avoid alcohol
- Avoid highly processed foods whenever possible
- Eat lots of fiber
- Sip plain water throughout the day between meals
- Minimize sugar intake
- Steer clear of anything "instant"
- Avoid trans fats whenever possible (hydrogenated oils)
No magic there, but nonetheless quite important to decrease the risk of derailing your dieting efforts before they've even begun. Now, let's dig into the more specific stuff.
Protein
Protein is very important to athletes, since protein is the single most important nutrient for recovering after workouts. Think of protein as building blocks of which your muscles are made. Exercise damages the muscles, requiring them to use more protein to rebuild themselves and overcompensate (which is why you get stronger over time). However, if you fail to take in sufficient amounts of protein, your recovery efforts are compromised and progress slower.
Bodybuilders use one gram of protein per pound of bodyweight as a good yardstick for optimal protein intake. In other words, a 200 lb man should eat 200 grams of protein per day using this formula. Less extreme athletes will likely see perfectly adequate results at around 0,7 grams per pound of bodyweight (140 grams in the case above). The exception is those who have kidney problems or otherwise should be careful with protein intake; discuss with your doctor if you fall into this category.
Good sources of protein
- Chicken
- Turkey
- Lean beef
- Tuna, shrimp and similar sea foods
- Nuts
- Peas and beans
- Tofu/soy (in moderation, since excess intake can mess with your natural hormone balance)
Carbs
Carbohydrates, or carbs in fitness lingo, provide fuel for your muscles. If you're into endurance sports like marathons, triathlons and the like, you need to make sure you have fuel in the tank for that last grueling hour. That's where complex carbs, i.e. carbs that take a long time to digest and thus release a slow but steady trickle of energy into your system, come into the picture. Crazy carb-loading schemes that leave you bloated and nauseated right before a big race isn't the goal here, but having lots of whole wheat pasta, rough bread and similar foods the day before is a good way to make sure the glycogen deposits are nicely topped off.
On the flip side, there is one exception to the previous rule about avoiding sugar, and that is immediately following a workout. By then, you've depleted the aforementioned glycogen deposits and your body is essentially in a state of starvation. Lacking other sources, it soon begins cannibalizing your hard-earned muscles. To prevent this, slam down a protein drink spiked with 50 grams of dextrose or other quickly-absorbed sugar -- or enjoy a classic Coke from the vending machine.
Good sources of complex carbs
- Whole wheat pasta
- Rough bread (chewy with lots of fiber)
- Oatmeal
- Brown rice
- Bran-based foods, like cereals
- Peas and beans
Fats
Fans of the Atkins and South Beach diets have long preached the benefits of fats. Truth is, their unconventional approach makes a lot of sense, even for athletes. While you can debate the merits of stuffing your face with bacon grease, a sensible fat intake even on a diet makes the burning of body fat easier as lack of fat is your body's cue to slam the big, red "stop fat burn" button. Furthermore, your body needs good fatty acids to function properly in a myriad of ways, and you need fats to enable proper vitamin absorption.
Bottom line: don't make the mistake of adopting old-school athlete nutrition guidelines that endorse cutting out all fats, as it is doomed to certain failure in the long run.
Good sources of fats
- Fatty fish like salmon and mackerel
- Vegetable oils like olive oil
- Flaxseed oil
- Sunflower seeds
- Avocadoes
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