Regardless of the sport, all athletes need to eat a nutritious, balanced diet to fuel their bodies. An athlete’s diet should provide the right amount of energy, the approximately 50 nutrients the body needs and adequate water. No one food or even a supplement can do this; instead, it takes a variety of foods each day. As you can imagine, a competitive athlete has higher calorie and fluid needs than a sedentary person, rven though both need the same nutrients.
A healthy diet should contain 55 percent to 60 percent of calories from carbohydrates (10 percent to 15 percent of this from sugars and the rest from starches), no more than 30 percent of calories from fat and the remaining from protein (10 percent to 15 percent). Fluids, particularly water, are also important. While these exact percentages may differ based on the sport or training program, these guidelines can serve as the basis for a diet that will help maximize performance.
Carbohydrates are sugars and starches found in foods like breads, cereals, fruits, vegetables, pasta, milk and table sugar. Carbohydrates are the preferred source of energy for the body. When starches or sugars are eaten, the body changes them to glucose, the form of carbohydrate used by the muscles for energy. Most glucose is stored in the liver and muscles as glycogen. During exercise, it is broken down in the muscles and provides energy. There is usually enough glycogen in the muscles to provide fuel for 90 to 120 minutes of exercise.
Most athletes do not need to be concerned with “carbohydrate loading.” This practice consists of eating a large amount of carbohydrates for several days before an endurance event to increase the amount of glycogen in the muscles. The better practice is to focus on getting enough carbohydrates every day by eating a nutritious, balanced diet that is high in carbohydrates and low in fats. Eating a wide variety of foods will help ensure this goal is met.
It is extremely important for athletes to stay well hydrated. You can survive for a month without food, but only a few days without water. Depending on how muscular you are, 55 percent to 70 percent of your body weight is water. To remain hydrated, you must maintain your body’s fluid level. Water lost from sweating must be replaced for an athlete to perform at top level. Fluids should be consumed before, during and after all workouts and events.
Water is usually the best choice to replace lost fluids, but, if a workout or event lasts for more than 90 minutes, a sports drink that provides carbohydrates may be helpful. Athletes should choose a sports drink that contains 15 to 18 grams of carbohydrate in every 8 ounces of fluid. Drinks with a higher carbohydrate content can delay the absorption of water and may cause dehydration, cramps, nausea or diarrhea. Often sodium and potassium are added to sports drinks. These electrolytes are nutrients that affect fluid balance in the body and are necessary for our nerves and muscles to function.
Electrolyte replacement is generally not needed for short periods of exercise since sweat is about 99 percent water and less than 1 percent electrolytes. Water, in addition to a well-balanced diet, will restore normal fluid and electrolyte levels. For continuous activity of over two hours, especially if it is hot, electrolyte replacement may be necessary.
The most important thing is for athletes to concentrate on eating a nutritious, balanced diet every day. This should provide plenty of energy and the nutrients needed for a healthy body. Before exercise or competing, athletes should have some high carbohydrate foods such as bananas, bagels or fruit juices. These foods will be broken down quickly and provide glucose to the muscles. When to eat this meal is a matter of choice, but researchers recommend eating from 1 to 4 hours before exercise to help keep plenty of blood glucose available for the muscles.
Drinking plenty of cool water is also important prior to exercising. During the activity, drinking at least a half a cup of cool water every 20 minutes will help keep the body hydrated. After strenuous or lengthy exercise, glycogen stores may need refueling. Consuming carbohydrates after exercise will replenish glycogen stores. It is important to drink plenty of cool water after exercising as well as before and during. Following these rules for a healthy diet will help athletes feel great and score those winning points.