Sports Nutrition Tips

General Nutrition

 

Nutrition appears to be a "it depends on who you ask" type of a topic.  Athough it may seem that way, this is not the case.  There are some fundamental, basic principles that athletes (and non-athletes alike) should adhere to.  These fundamental principles do not change like the wind and are not "based on who you talk to".  These principles are factual and follow the recommended guidelines that have  been medically accepted for many years.  Proper nutrition requires time and planning, but the results cannot be argued - you feel better and you perform better.  According to the American Dietetic Association (ADA) “there is insufficient evidence to suggest athletes need a diet substantially different from that recommended in the Dietary Guidelines for Americans.”  The glaring difference is that athletes require more calories to support their sport or activity level.  The main things that we need to be conscious of (from a dietary intake standpoint) are carbohydrates, protein, fat, vitamins and minerals, and hydration. 

 

Carbohydrates

 

Carbohydrates are divided into "simple" and "complex".  Simple carbohydrates include monosaccharides and disaccharides.  Examples of monosaccharides include glucose, galactose, and fructose.  Sucrose, lactose, and maltose are all examples of disaccharides.  Complex carbohydrates are longer 'links' of sugar molecules and include starches and fiber.  Carbohydrates should serve as the major nutrient consumed by athletes, accounting for approximately 60% of total calories consumed.  Healthy carbohydrates include wholesome breads, grains, and cereals, as well as fruits and vegetables.  Lactose is the sugar molecule in dairy products such as milk, yogurt, and cheese.  In addition to serving as energy for working muscles, healthy carbohydrates have many other health benefits.  Whole grains are great sources of fiber for a healthy digestive system, fruits and vegetables are rich in antioxidants which assist with injury repair, and dairy products supply calcium and vitamin D to ensure healthy bones and teeth. 

 

Carbohydrates can be categorized into those which have a high or low glycemic index.  This becomes important for athletes in terms of the timing of meals and snacks in relation to work out schedules.  High glycemic index carbohydrates cause a sharp rise in blood sugar quickly after being digested and include such items as sports drinks, plain baked potatoes, sugar snacks, and white breads.  Moderate or low glycemic food items induce a slower and more sustained rise in blood sugar.  Low glycemic food examples include high fiber fruits, milk, yogurt, lentils, and beans.  It is recommended the majority of carbohydrates consumed on a day to day basis be low to moderate glycemic index foods.  High glycemic foods and drinks are primarily consumed during exercise to maintain blood sugar and immediately following exercise to replenish any depleted muscle glycogen.  In the past it was commonplace to “carb load” prior to an endurance oriented event but this strategy has fallen out of favor for most athletes, who instead maintain fairly constant carbohydrate intake on a day to day basis and simply taper down their training regimen. 

 

Protein

 

Proteins are digested in the body to serve many bodily functions including tissue repair and growth, producing certain hormones and enzymes, as well as molecules such as hemoglobin.  Proteins can also serve as a source of energy during exercise when carbohydrate stores are low or diminishing.  Examples of foods with high dietary proteins are meats, fish, poultry, beans, legumes, nuts, soy, and dairy.  The recommended daily intake of protein for the average adult is 0.08 grams/Kg/day.  During times of training, athletic individuals (both strength and endurance oriented) require more protein (approximately 1.5-2 grams/Kg/day) in their diets than the general population.  

 

Protein should account for approximately 15% of the total calories consumed in a day.  Protein intake should be divided throughout the day in meals and snacks rather than consumed in one large quantity.  It is important to note that protein intakes above 1.5-2 grams/Kg/day have not been shown to achieve any athletic edge, including muscle or strength gains.  Excessive protein intake may pose some theoretical health risks, including dehydration and heat illness, the risk of calcium loss in the urine, and the risk of kidney problems.

 

Fat

 

Fats (or lipids) are insoluble in water and include products such as cholesterol, margarine, oils, and butter.  Contrary to popular belief, fat serves important functions in your body!  Some essential functions of fat includes the absorption of vitamins (vitamins A, D, E, and K), providing essential fatty acids, and serving as a source of stored energy for low intensity physical activity or endurance oriented activities.  Fat also contributes to the production of hormones, cell membranes, neurons (which makes up nerves), and brain matter.

 

The recommended fat intake for the general population and athletes is roughly the same; approximately 25% of total daily calories.  Based on the recommendation, the majority of your fat intake should be low in saturated fat and trans-saturated fat (red meat, sausage, bacon, butter, whole milk, cakes, cookies, and chips) and high in unsaturated, or “Healthy” fats (nuts -cashews, almonds, and walnuts - oils from salmon, tuna, and herring - and some vegetable oils).  It is important to point out that reducing fat intake to less than 15-20% of total calories consumed has not been clnically demonstrated to increase performance.  

 

Vitamins and Minerals

 

Vitamin and mineral intake in your diet are essential to the success of your athletic performance.  Interestingly, studies have documented an athlete user rate up to 40% at the high school level and 70% at the collegiate level for vitamin or mineral supplementation.  It should be noted that many sports nutritionists agree that micronutrient (vitamin and mineral) supplementation is not necessary in most cases if an athlete’s nutrition plan is well balanced. 

 

As a general rule, grains, fruits, and vegetables are excellent sources of vitamins.  Antioxidants include vitamins A, E, C, beta carotene, and selenium and play an important role in cell membrane protection.  At present, studies are inconclusive whether or not athletes have a higher antioxidant need than non-active subjects.  B-complex vitamins, including thiamin (B-1), riboflavin (B-2), niacin (B-3), pantothenic acid (B-5), pyridoxine (B-6), and biotins, are involved in energy production.  Folate and cobalamin (B-12) are involved in production of red blood cells, protein synthesis, and tissue repair.  Vitamin-D assists in the absorption of calcium, and vitamin-C assists in the absorption of calcium and iron.  

 

Minerals in your diet also serve an important role for performance.  Calcium, for example,  is important for wound healing, muscle contraction, and bone growth and healing.  Calcium can be found in milk, cheese, yogurt, ice cream, grains, orange juice, tofu, broccoli, and spinach.  For individuals over the age of 11 years, the RDA is approximately 1200 mg/day.  Iron , as another example, is a necessary mineral and a component of the hemoglobin molecule.  Hemoglobin transports oxygen from the lungs to the working muscles of the body.  Athletes have been shown to have an increased iron requirement, which can be found in beef, pork, lamb, and grains.  The RDA for males is 10-12 mg/day and for females is 15 mg/day. 

 

Hydration

 

Adequate hydration is an essential aspect of training and conditioning.  Approximately 60% of the typical adult body weight is water and almost 70% of lean body mass is water.  Water serves many functions in the body including cooling and heat illness prevention, nutrient transport and waste removal, digestion and nutrient absorption, and joint lubrication.  Dehydration has been shown to affect effort, cognition, and morale.  If you become dehydrated, your body temperature rises, sweat decreases, and heart rate increases.  All of these factors affect the athlete, and, in fact, as little as 1-2% dehydration has been shown to negatively affect sports performance.  

 

Having a hydration plan to follow is essential to avoiding problems such as heat illness.  Water should be readily accessible at all times during training and competitions.  It is recommended that athletes drink 12-20 ounces of water 2-3 hours prior to the athletic event.  Drinking 8-10 ounces of water immediately prior the event and drinking regularly throughout the event will help balance any losses that occur during the event.  After practice or competition the athlete should again drink approximately 12-20 ounces.  For events lasting over 30-45 minutes, sports drinks may be preferable to water to replenish blood glucose and muscle glycogen.  Take note of your weight prior to activity and post activity to ensure that you properly hydrate yourself after the athletic event.  The recommendation is for each pound of weight loss you shoulder drink 1 pint or 16 ounces of fluid. 

For questions concerning proper nutrition, feel free to contact us at (803)227-8159.