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Athletes & Nutrition
Fuel your tank with the right stuff!
According to Dr. Dan Benardot, author of "Nutrition for Serious Athletes," an athlete's training needs may require extra nutrients for added energy, depending on the rigors of the workout. One must have the proper balance of carbohydrates, proteins and fats. And plenty of water is essential. Requirements will vary based on body make up and the degree of exercise maintained. See the recommendations below.
Carbohydrates
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Muscles get their building power from carbohydrates.
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Athletes should take at least 60% of their calories from carbohydrates, and no more than 10% of these calories in the form of simple carbohydrates.
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Get carbohydrates from pasta, bread, cereal, legumes (beans), fruits, and vegetables.
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The carbohydrates consumed before, during and after exercise will affect your performance.
Protein
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Protein is nearly 45% of the body. The amount we need for activity and health depend on energy usage.
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The athlete?s requirement for protein is generally between 1.5 and 2.0 grams per kilogram of body weight.
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Protein sources include meat, poultry, fish, and eggs. Non-meat eaters can acquire adequate protein by combining non-meat items like beans and grains.
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Be aware that burning protein for fuel causes increased water loss which may increase the risk of dehydration (a major factor related to poor performance in athletes), according to Dr. Benardot.
Fats
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Fats provide essential nutrients and help transport nutrients to provide energy.
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Stored fat can also be a source of energy for athletes, especially those in endurance sports.
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Be aware that fats occur naturally in whole milk, meat, nuts, and cheese, and they are often added in food processing to make potato chips, other fried foods, and desserts.
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Athletes should limit fat intake to reasonable amounts.
Fluids
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When physically active, the body requires water or other fluids so that it can cool itself, primarily through evaporation of sweat.
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Even small fluid losses of 2% can impair athletic ability.
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Dehydration occurs when 1% of the body weight is lost in fluid.
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Continued losses increase your risk for heat injury, such as heat cramps, heat exhaustion and heat stroke.
How Much Fluid Do I Need?
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Drink adequate amounts of fluid to avoid thirst.
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Drink 8 to 16 ounces two hours before exercise.
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Drink another 4 to 8 ounces immediate before a competition or work out.
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Drink at least 4 to 8 oz of fluid every 15 to 20 minutes during exercise (whether thirsty or not)
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After competition or work out, drink 2 cups of fluid for every pound lost during the session. Continue to take in fluids throughout the day.
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Drink at least 8 oz of fluid at meal time.
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Drink at least 8 oz of fluid between meals.
Pre-Game Rules
According to Linda Boeckner, Extension Nutrition Specialist, University of Nebraska Panhandle Research and Extension Center, following these pre-game and post-game rules will give you a winning edge.
- Eat lightly 2 to 4 hours before any athletic event.
- Eat complex carbohydrates such as bread, potatoes, pasta and rice and keep protein and fat intakes low, since these can slow digestion.
- Avoid bulky foods like raw fruits and vegetables, dry beans, peas and popcorn, as they may stimulate bowel movements.
- Avoid gas-forming foods like vegetables from the cabbage family and cooked dry beans.
- Eat slowly and chew well.
- Drink water to be adequately hydrated. One suggestion is to drink 2 cups of cool water 1-2 hours before the event. Follow this by drinking 1 to 2 cups of fluid 15 minutes before the event.
- Avoid drastic changes in your normal diet routine immediately prior to competition. Some athletes prefer to use favorite foods which may give them a psychological edge.
Post-Game Rules
Consume carbohydrate-rich foods and beverages as soon as possible after competition. They will replenish glycogen stores quickly and get the athlete back into performance shape. Fruits, juices, high carbohydrate drinks and pop are examples.
Replace fluids that have been lost. For every pound that is lost, drink 2 cups of fluids.
Replace any potassium or sodium that has been lost during competition or training by using foods. Fruits and vegetables are excellent sources of potassium. Replace sodium by eating salty foods. If activity has exceeded 2 hours and is vigorous, a sports beverage will be helpful.
Return to your normal high carbohydrate diet at your next meal.
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