A healthy diet is for vital for athletes' overall health and athletic performance. According to the American Dietary Association deficient amounts of calories, fluid and nutrients may cause poor athletic performance. On the converse, eating well can improve athletes' endurance, exercise intensity, adaptability to varied activities and recovery from exercise. Numerous meal plans can supply adequate nutrition for athletes, including carbohydrate-loading, eating for balance and vegetarian plans. For best results, professional guidance is suggested.
Carbohydrate-Loading
For increased energy and endurance athletes may benefit from a carbohydrate-loading, or "carbo-loading" diet. Carbohydrate-loading involves increasing carbohydrate intake while decreasing physical activity for several days prior to an athletic event or competition. The goal is to increase glucose, or energy reaped from carbohydrates, in the body. According to the Mayo Clinic, this approach may best suit endurance athletes, such as long-distance runners and others who exercise for 90 minutes or longer. The diet may also serve males more effectively than females. For the meal plan, carbohydrates are increased to between 50 and 55 percent of each day's calories. For example, breakfast may include a bagel with peanut butter, yogurt and fruit. Three to four days prior to the athletic event, carbohydrates are increased to roughly 70 percent. A meal of this nature may include several servings of whole grain pasta served with a modest amount of grilled chicken and tomato sauce. The Mayo Clinic lists weight gain, bloating, gas and altered blood sugar as potential side effects of the plan.
Well-Balanced Diet
A well-balanced diet provides foods and nutrients from all necessary food groups in appropriate amounts. According to the President's Council on Physical Activity and Sports (PCPAS), athletes require plentiful energy from carbohydrates and fats and sufficient amounts of protein, vitamins and minerals. Appropriate balance, according to this plan, involves 55 to 60 percent of calories from carbohydrates, 30 percent of calories from fat and 10 to 15 percent of calories from protein. Roughly 10 to 15 percent of carbohydrate-based calories may stem from sugars. According to the PCPAS, this plan provides ample energy for cardiovascular activity and amounts of protein needed for muscle development through strength-training exercises. A variety of fruits and vegetables should be consumed as part of the carbohydrate allotment at most meals in order for nutritional wellness. Optimum fat sources stem from plant-based oils, nuts, seeds and avocado.
Vegetarian Diet
A vegetarian meal plan may also benefit athletes. According to nutritionist, Enette Larson, M.S., R.D., a nutrient-rich meal plan for vegetarian athletes involves rich amounts of complex carbohydrates and lesser amounts of fats. Whole grain bread, brown rice, potatoes, legumes and winter squash provide optimum carbohydrate sources. Legumes also provide necessary protein, as does tofu and low-fat dairy or soy products. In addition, Larson suggests consuming roughly 200 calories an hour before exercise for added fuel. A larger meal, such as pancakes, milk and fruit, may be consumed four hours prior to exercise to allow time for digestion. A variety of healthy foods at each meal and snacks as needed can promote energy and blood sugar balance in athletes.
Member Comments