Leena Watts
Playing sports has a significant impact on your diet. Sports participation places unique demands on the body, and nutrition can help or hinder athletes in different ways. A balanced diet is essential for overall health and athletic performance. Athletes require more calories, carbohydrates, and fluids to fuel their workouts and should consider dietary changes, training, and lifestyle adjustments before turning to supplements. The ideal diet for athletes includes whole grains, lean protein, vegetables, fruits, and low-fat dairy, with limited fat and sugar. Sports-specific demands, such as weight classes or endurance events, may require tailored dietary approaches. Consulting a qualified sports nutritionist or dietitian is advisable for personalized guidance.
| Characteristics | Values |
|---|---|
| Dietary imbalances | Should be adjusted by analysing and altering your diet, not by using supplements or pills |
| Carbohydrates | Important for energy during exercise; low intakes can cause low energy, loss of concentration, dizziness or irritability |
| Carbohydrates (cont.) | Low GI foods may be useful before exercise for sustained energy release; moderate to high GI foods may be most beneficial during exercise and early recovery |
| Carbohydrates (cont.) | Carbohydrate-rich foods include pasta, bagels, whole grain breads, rice, crackers, fruits, and vegetables |
| Carbohydrates (cont.) | Athletes training for more than 90 minutes should eat or drink more carbohydrates, possibly with protein, 2 hours later |
| Protein | Important for muscle growth and repair; too much can increase the risk of dehydration and calcium loss |
| Protein (cont.) | Most people already eat twice as much protein as they need for muscle development |
| Protein (cont.) | Only strength training and exercise will change muscle; athletes only need a little extra protein to support muscle growth |
| Fat | Essential for the body in small amounts; consuming too much can lead to weight gain |
| Fat (cont.) | Replacing saturated fat with unsaturated fat can reduce blood cholesterol, lowering the risk of heart disease and stroke |
| Fluids | Essential for hydration and regulating body temperature; athletes should replace any weight lost during exercise with an equal amount of fluids |
| Alcohol | Should be minimised or avoided, especially during the post-exercise period |
| Supplements | Should not be taken without the advice of a medical practitioner or Accredited Sports Dietician; use may increase the risk of committing an anti-doping rule violation |
| Weight | Must be safely managed to avoid negative health effects; athletes should work with a dietitian to set realistic body weight goals |
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What You'll Learn
The importance of carbohydrates
Carbohydrates are one of the six essential nutrients athletes need daily. They are the predominant source of energy for athletes and active people of any age. Carbohydrates are stored in the muscles and liver and help the body function at its best, both mentally and physically. They are especially important for children, as they help them grow and maintain adequate nutrition and energy for sports. Carbohydrates are also important for the general health of adults.
Carbohydrates are essential to include in a pre-competition meal. Athletes should eat a balanced meal the night before and the morning of the competition, with a high-carbohydrate meal 3 to 4 hours before the exercise. This meal could consist of grilled chicken breast, pasta with tomato sauce, and a side of peas or corn, or a sandwich with roasted chicken or lean turkey on whole-wheat bread with lettuce or another vegetable.
Carbohydrates are important to consume after a workout as well. Eating carbohydrates after a workout helps to rebuild the stores of energy in the muscles. For workouts lasting less than 60 minutes, water is usually sufficient, but for workouts lasting longer than 90 minutes, athletes should eat or drink more carbohydrates, possibly with protein, 2 hours later. Consuming protein with carbohydrates after exercise increases the restoration rate of muscle glycogen stores.
The ideal diet for an athlete is not very different from the diet recommended for any healthy person. It is recommended that athletes eat a balanced diet consisting of about 60% carbohydrates, 20% protein, and 20% fat. It is important to eat a variety of foods such as whole-grain bread and cereals, green leafy vegetables, fruits, lean meats, and low-fat dairy.
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Protein and muscle growth
Protein is essential for muscle growth and repair. While it is not used as a primary energy source, it plays a crucial role in helping muscles and other tissues recover after exercise. Consuming adequate protein is critical for maintaining optimal health and growth throughout life. The body can build and maintain muscles when protein is divided relatively evenly throughout the day.
Protein requirements are dictated by factors such as body mass, lean body mass, net energy balance, and physical activity level. The Recommended Dietary Allowance (RDA) for protein is 0.8g per kg of body weight per day for adults. This reflects the minimum amount needed to prevent muscle mass loss. Teen athletes may require slightly more protein, with recommended daily intakes of 46 grams for girls and 52 grams for boys.
It is important to note that consuming large amounts of protein does not directly lead to additional muscle growth. Excess protein can result in excess calories, which the body may store as fat. Additionally, a high-protein diet may increase the risk of dehydration and calcium loss. Therefore, it is crucial to consume the right amount of protein for your individual needs.
For most athletes, protein needs can be met through a balanced diet that includes a serving of protein at each meal and snack. Strength training and exercise are essential components of muscle growth, as they stimulate muscle protein synthesis and promote muscle accretion.
In certain situations, such as during aggressive dieting periods for aesthetic-focused sports, protein supplements may be considered. However, it is important to exercise caution when using supplements and seek guidance from a registered dietitian or sports nutrition specialist.
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Weight loss and weight gain
Weight Gain
Athletes who participate in endurance sports, such as running, swimming, and biking, may need to consume extra calories to maintain their weight due to the high number of calories burned during these activities. A healthy weight gain goal is about 1/2 to 1 pound per week, which can be achieved by consuming 500 to 1000 extra calories each day. This can be done by eating every 2 to 3 hours, including whole-grain carbohydrates and lean protein in meals and snacks, and adding high-calorie foods like cheese, peanut butter, and nuts.
Additionally, drinking calorie-dense beverages like juice, milk, and milkshakes can help increase calorie intake. Athletes should also prioritize proper hydration by drinking plenty of water and sports drinks during long exercise sessions.
Weight Loss
On the other hand, athletes looking to lose weight should aim for a gradual approach to avoid negative consequences on their health and performance. A slow and sustainable weight loss strategy can lead to improvements in strength and endurance. A reduction of 300-500 calories per day is recommended, and low-carb diets can be effective in promoting fat loss. However, extreme carbohydrate restriction should be avoided as it can hinder performance and lead to health issues.
Consuming adequate protein, such as 0.8-1.2 grams per pound of body weight, is crucial to preserving muscle mass during weight loss. Strength training exercises, when combined with protein intake, can effectively stimulate muscle protein synthesis and prevent muscle loss.
Overall, athletes should consult with dietitians and coaches to determine the best approach for their specific needs and performance goals.
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Supplements and their risks
Sports participation places unique demands on the body, and nutrition can help or hinder athletes in different ways. A well-balanced diet usually delivers all the nutrients required for athletes, and sports dietitians recommend a food-first approach to nutrition. However, some athletes may opt for supplements to improve their performance or recovery.
The use of supplements is potentially dangerous and should not be taken without the advice and guidance of a medical practitioner or Accredited Sports Dietician. The ethical use of sports supplements is a personal choice for athletes and remains controversial. If you take supplements, you are responsible for the ingestion and any subsequent health, legal, or safety consequences. You are also at risk of committing an anti-doping rule violation.
There is a risk in buying over-the-counter products without proper consultation or direction from trained professionals. Many athletes have inadvertently taken banned substances due to contaminated products. Even with certification processes in place, there is no guarantee that products do not contain banned substances.
It is important to be an informed consumer, especially when it comes to dietary supplements. Many supplement companies overstate, and consumers overestimate, the benefits of using supplements. A balanced diet does require extra time and effort, but there are many examples of athletes who have successfully implemented this approach.
Some supplement ingredients might be beneficial for some athletes in certain sports and under certain conditions. Ultimately, your sport and body composition will determine your nutritional needs. If you decide to use a supplement, make your decisions based on scientific evidence of effectiveness and safety. Many ingredients used in dietary supplements are not extracted from plants but are instead highly manufactured, and even "natural" herbs can be toxic in certain dosages.
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Fluids and hydration
Fluid and hydration are key considerations for athletes, as proper hydration is essential for optimal physical performance and overall health. Water is the most important nutrient for the body, and adequate fluid intake is critical for athletes to maintain hydration before, during, and after exercise or competition.
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Frequently asked questions
It is recommended to have a balanced meal 3-4 hours before the event, including plenty of carbs and some protein but low in fat. This could be grilled chicken breast with pasta and tomato sauce, or a sandwich with roasted chicken and vegetables. The pre-event meal is an important part of an athlete's preparation.
After playing sports, it is important to eat carbohydrates to rebuild energy stores in your muscles. If you are working out for more than 90 minutes, eat or drink more carbohydrates, possibly with protein, 2 hours later.
Nutrition provides the body with energy, which is crucial for athletes as they burn through their energy stores faster than non-athletes. Eating a good diet can help provide the energy you need to perform well in your chosen sport.
The ideal diet for an athlete is not very different from a healthy diet recommended to anyone. It should include a variety of foods such as whole-grain bread and cereals, green leafy vegetables, fruits, lean meats, and low-fat dairy. The amount of each food group will depend on the athlete's specific sport, goals, preferences, and challenges.
It is not recommended to take supplements without the advice of a medical practitioner or accredited sports dietician. There is little scientific evidence to support the performance benefits of most supplements, and they can carry health and safety risks.
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