Whether you're physically active or not, what you eat plays an integral role in your overall fitness. If you're exercising regularly but want to increase your fitness level, take a look at your nutrition. Just as a car won't perform well without the right fuel, your body won't perform well without the right foods.
Significance
When you consume a healthy diet, the nutrients are processed by your digestive system and are stored as "fuel," called glycogen, in your muscle fibers. This readily available energy helps maintain your energy during exercise.
Types
Three main sources of nutrients supply fuel for your body: carbohydrates, protein and fats. In her book "Endurance Sports Nutrition," Suzanne Girard Eberle says carbohydrates should be the backbone of your diet, because they are your body's main source of energy during exercise. Proteins, which rebuild muscle tissue after a hard workout, and fats, which become a large source of concentrated energy, are stored in reserve. These two are accessed by your body once your glycogen stores are depleted. Water should be a staple of your diet, as it enhances the flow of needed nutrients to your working muscles.
Considerations
The type of exercise or sport you are doing affects which nutrients you need. The President's Council on Physical Fitness and Sports says 55 to 60 percent of the calories in your diet should come from carbohydrates, up to 30 percent from fat and 10 to 15 percent from protein. A marathon runner needs a higher percentage of carbs and fats, while a bodybuilder needs more protein because of the stress and muscle fiber damage caused by heavy weightlifting.
Timing
In general, a pre-race or pre-workout carbohydrate-rich meal will adequately supply the energy you need. Eberle notes that studies consistently show that most athletes who eat carbohydrates only one or two hours before exercise show improved performance. Fluids should be consumed before, during and after exercise to maintain good fitness performance.
Warnings
Water is sufficient hydration for exercise involving short bursts of power or speed, such as sprinting or power lifting, but the President's Council on Physical Fitness and Sports supports drinking a sodium and potassium-loaded sports drinks during exercise sessions longer than two hours. Losing electrolytes though sweating leads to decreased performance. Eberle says most sport energy bars supply the correct balance of carbohydrates, proteins and fats for exercise, but if you're diabetic, look closely at the sugar contents.
References
- Frequently Asked Questions About Sports Nutrition
- "Endurance Sports Nutrition"; Suzanne Girard Eberle; 2000
Member Comments