Sports Nutrition

A Well-Balanced Diet Enhances Performance

Whether you’re a recreational or competitive athlete, physical activity makes special demands on your body necessitating the need for a well-balanced diet. There is no “magical food” or “special pill” to meet these special demands. For optimal health and enhanced performance, athletes need to choose a well-balanced diet comprised of the six nutrients: carbohydrates, proteins, fats, water, vitamins, and minerals.

Below are some general guidelines concerning each nutrient as it relates to sports performance.

Carbohydrates

Carbohydrates provide athletes with the most efficient source of energy needed for activity. Carbohydrates are stored in the muscles in the form of glycogen (muscle sugar). When we exercise, glycogen is burned for energy. If glycogen stores deplete, your performance may be hindered due to early exhaustion. For maximum training and performance, 60-65 percent of your calories should be from carbohydrates. There are two types of dietary carbohydrates – simple and complex. Simple carbohydrates are either natural or refined sugars. Natural sugars are those found in fruits and fruit juices. Refined sugars such as honey, table sugar, syrup, candies and jams are sources of energy but lack important vitamins and minerals. Complex carbohydrates are found in breads, pasta, rice, lentils, potatoes and cereals. Both complex carbohydrates and natural sugar provide energy, vitamins and minerals pertinent to your nutritional needs. Refined sugars may be enjoyed in moderation but should not be substituted for more nutritious choices.

Protein

Contrary to popular belief, large amounts of dietary protein do not enhance muscular growth or improve athletic performance. In fact, excess protein is stored in the body as fat. Protein functions in the body to produce enzymes, and to build, maintain, and repair tissue.

Protein is found in two sources, plant and animal. Animal sources of protein include beef, fish, poultry, milk, cheese, and eggs. Animal sources of protein supply all of the essential amino acids. Plant sources of protein include breads, cereals, pastas, beans, legumes, and a small amount in vegetables. These sources are usually low in one or more of the essential amino acids. Therefore, your protein requirement should be met with lean meats and lowfat dairy products. If you wish to follow a vegetarian diet, you must complement specific plant proteins to form the essential amino acids.

Fat

Athletes should limit fat intake to 20-25 percent of their daily caloric intake. Fats, like carbohydrates, are also a source of stored energy. However, due to their chemistry, they are not readily converted to energy. Fats should be used in moderation to assure the majority of your calories are from carbohydrate sources.

Fats are separated into three categories: monounsaturated, polyunsaturated, and saturated. The bulk of your diet should consist of monounsaturated and polyunsaturated fats since they assist in lowering blood cholesterol, decreasing the risk of atherosclerosis and heart disease. Monounsaturated fats consist of olive, canola and peanut oil. Polyunsaturated fats consist of liquid vegetable oils (safflower, sunflower, soybean and corn), and most mayonnaise, salad dressings, and margarine. Saturated fats are found primarily in animal products and in palm and coconut oils. Saturated fats should be used sparingly because they raise blood cholesterol levels.

Water

The most essential of all the nutrients is water. Adequate fluid intake before, during, and following activity is critical to preventing dehydration. Dehydration due to water loss during activity can have a significant effect on the body’s performance.

If you are physically active, you need to stay adequately hydrated on a daily basis by drinking extra water, juices, and other fluids. The average adult requires approximately eight eight-ounce glasses of water a day. Athletes will need more due to perspiration losses incurred during training and competition, especially in hot and humid weather.

To assure proper hydration on the day of activity, you should drink two to three glasses of water two hours before and one to two glasses 10 minutes before scheduled activity. Continue to replenish throughout the activity.

Vitamins and Minerals

If athletes eat a well-balanced diet, a supplement is usually unnecessary. Research indicates an excessive use of vitamins and minerals offers no competitive edge.

Supplements may be appropriate for individuals at risk of nutritional deficiencies or for people who restrict calories, have food allergies, are lactose intolerant, pregnant, or are total vegetarians.

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