Jeffrey Salazar
An athlete's diet is an important consideration for anyone engaging in regular physical activity. The right nutrition can improve performance and aid recovery, while a poor diet can be detrimental to health and hinder results. Athletes require a lot of energy and nutrients to stay in shape, and so their diet should be well-planned and nutritious, including a mix of healthy carbohydrates, fats, and protein. This is especially important for athletes who exercise strenuously for over 60-90 minutes every day, who may need to increase their energy intake, particularly from carbohydrates.
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What You'll Learn
Carbohydrates
Athletes who exercise strenuously for more than 60 to 90 minutes every day may need to increase their energy intake, particularly from carbohydrate sources. The Glycaemic Index (GI) ranks food and fluids by how 'carbohydrate-rich' they are and how quickly they affect the body's blood sugar levels. However, the evidence does not generally support a significant impact of manipulating the GI in an athlete's diet on their performance, assuming total carbohydrate and energy intake are sufficient. That being said, the timing of eating carbohydrate foods with different GIs around exercise might be important. For example, low GI foods may be useful before exercise to provide a more sustained energy release, while moderate to high GI foods and fluids may be most beneficial during exercise and in the early recovery period.
Athletes can increase their glycogen stores by regularly eating high-carbohydrate foods. Glycogen is stored in the liver and muscle tissue and is used as a key energy source during exercise to fuel exercising muscle tissue and other body systems. If an athlete's diet is restricted of carbohydrates, their ability to exercise may be compromised because there is not enough glycogen kept in storage to fuel the body.
Good sources of carbohydrates include fruits, vegetables, and whole-grain cereals, breads, and pastas. A pre-game meal, 2 to 4 hours before an event, should be high in complex carbohydrates and low in protein and sugar. For example, a balanced meal could consist of grilled chicken breast, pasta with tomato sauce, and a side of peas or corn. Alternatively, a sandwich with roasted chicken or lean turkey on whole-wheat bread, with lettuce or another vegetable.
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Fats
While protein and carbohydrates are often the focus of an athlete's diet, fats are also essential for optimal athletic performance and overall health. Fats are a highly calorie-dense source of energy, with 9 calories per gram compared to 4 calories per gram for proteins and carbohydrates. This means that including fats in an athlete's diet can help them meet their daily caloric needs. Additionally, fats are digested more slowly than proteins and carbohydrates, so they can provide a sustained release of energy.
There are different types of dietary fats, including monounsaturated, polyunsaturated, saturated, and trans fats, which are classified based on their molecular structure. A minimum daily consumption of fat should be about 10% of an individual's body weight in grams. However, optimal intake is generally closer to 10% of total daily calories. It is important to note that increasing fat consumption can be considered when trying to gain mass, while decreasing fat intake can help with weight loss. This is because consuming more calories than one expends can lead to health issues such as fatigue and an increased risk of stress fractures.
For athletes, it is crucial to focus on consuming healthy fats, such as those found in the Mediterranean diet, which includes olive oil, nuts, and seeds. These foods are rich in nutrients like iron, magnesium, and calcium, which are essential for athletic performance and overall health. The Nordic diet also promotes the consumption of healthy fats, alongside a variety of whole grains, fruits, vegetables, and sustainably sourced foods like seafood and legumes.
It is important to note that the timing of fat intake can impact an athlete's performance. Fats should not be consumed immediately before, during, or after a workout or competition, as they are slowly digested and can delay the absorption of proteins and carbohydrates, which are needed for energy and muscle growth. Instead, fats should be consumed at a distance from competition or practice, allowing the body to utilise carbohydrates and proteins more effectively during physical activity.
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Protein
The current data suggests that physically active individuals should consume between 1.2 to 2.0 grams of protein per kilogram of body weight. The upper end of this range is recommended during periods of intense training or calorie restriction to maintain muscle mass. It is recommended that athletes consume 0.25 to 0.3 grams of high-quality protein per kilogram of body weight within 0 to 2 hours after exercising to increase muscle building. This amount should be repeated every 3 to 5 hours over multiple meals throughout the day to maximise muscle adaptation.
It is important to note that these are general guidelines, and individual needs may vary. The specific protein requirements for athletes can be challenging to determine, as many factors can influence the recommended intake. Additionally, the quality of the protein ingested is also vital to consider. Complete proteins, which contain all the essential amino acids in the correct amounts and proportions, are necessary for increasing muscle protein synthesis. Milk proteins, such as whey and casein, are considered some of the highest-quality proteins, while eggs, beef, poultry, fish, and dairy are also excellent sources of complete protein.
While it is common for athletes to consume high amounts of protein, it is important to be mindful of the potential risks of excessive protein intake. Consuming more protein than the body needs can lead to weight gain, dehydration, and an increased risk of kidney and bone health issues. Therefore, it is recommended to consult with a sports dietitian or nutritionist to determine the optimal protein intake for an individual athlete's needs, goals, and sport-specific requirements.
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Vitamins and minerals
A balanced diet for athletes should include foods containing calcium, iron, potassium, and fibre. In addition, athletes should ensure they are consuming adequate amounts of vitamins A, C, and E. These vitamins have important roles in maintaining the health of body systems, such as the immune system and supporting overall health.
Vitamin A is essential for maintaining healthy vision, a strong immune system, and healthy skin and bones. Good sources of vitamin A include carrots, sweet potatoes, spinach, and liver. Vitamin C is important for immune health, iron absorption, and collagen production, which is necessary for healthy connective tissues. Citrus fruits, berries, peppers, and tomatoes are all rich sources of vitamin C. Vitamin E, found in nuts, seeds, and vegetable oils, acts as an antioxidant, protecting cells from damage and contributing to a healthy heart and eyes.
In addition to vitamins, minerals such as iron, potassium, and calcium are crucial for athletes. Iron is essential for transporting oxygen in the blood to muscles, and a deficiency can lead to fatigue and reduced performance. Lean meats, beans, and spinach are good sources of iron. Potassium is important for maintaining normal blood pressure, muscle function, and nerve transmission. Bananas, avocados, and sweet potatoes are rich in potassium. Finally, calcium is critical for bone health and muscle function, and dairy products, leafy greens, and calcium-fortified foods are excellent sources.
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Pre-competition meals
Athletes in certain sports, such as cross-country running, long-distance cycling, and endurance swimming, may need a different approach called carb-loading. This involves consuming a higher proportion of carbohydrates in the pre-competition meal to ensure sufficient glycogen reserves.
It is also important to consider individual preferences and tolerances when choosing pre-competition meals. Athletes should stick to familiar foods that they know sit well with them and avoid any foods that they know do not agree with their digestive system. Caffeine should also be avoided, as it can be dehydrating and lead to cramps.
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Frequently asked questions
An athlete's diet should consist of a balanced mix of healthy carbohydrates, fats, and protein to give their body the energy it needs. This includes whole grains, fruits and vegetables, lean meats, eggs, dairy, beans, nuts, and more.
An athlete's diet is not too different from that of any person striving to be healthy. However, athletes may need to eat more or less of certain foods depending on their age, height, weight, and activity level. Athletes also have higher energy demands and require more calories to compensate for the calories burned during exercise.
Athletes should aim to eat a balanced meal similar to their training diet the night before a competition. This could include grilled chicken breast, pasta with tomato sauce, and a side of vegetables. It is also recommended to eat a pre-game meal 2 to 4 hours before the event, focusing on complex carbohydrates and minimizing protein and sugar.
Youth athletes typically do not need as much fuel at each meal as older athletes but may need to eat more frequently since they are still growing. It is important to ensure they are getting enough vitamins and minerals from their food to support their growth and protect their bodies from injuries.
Dr. Ragasa recommends that athletes drink 80 to 96 ounces of water per day, spread throughout the day. It is important to stay hydrated before, during, and after workouts. Fruits and vegetables, which are naturally high in water content, can also contribute to hydration.
