Athletes training for competition want to do everything in their power to be the best that they can. Athletes should recognize the role of sports nutrition in helping them achieve their full potential. Also, most athletes already know how to train for their sports, but they may have questions about good sports nutrition and high energy supplements to improve training and performance.
Before the Event
Food is fuel for athletes, and athletes can apply concepts from sports nutrition to give them the energy they need to get through a workout or competition. According to Iowa State University Extension, muscles build up their fuel stores for days before the exercise session, which means that athletes must repeatedly choose nutritious foods to fill up their muscle stores. Athletes should base their pre-competition diets on complex carbohydrates such as whole wheat pasta, fruits, and vegetables. The body releases low glycemic carbohydrates slowly into the bloodstream, which allows for steady energy throughout the competition. Leading up to the event, avoid excessive fat and protein to minimize stomach discomfort.
After the Event
After competing, an athlete's goal is for quick and complete recovery. Eating a high carbohydrate snack within 15 minutes of finishing exercise can improve stores of muscle glycogen, which is an energy source for muscles. Within a couple of hours, eat a 500 to 1,000 calorie meal that focuses on carbohydrates, but includes protein in the ratio of four grams of carbohydrates to one gram of protein. Good carbohydrate sources include grains, fruits, and vegetables.
Hydration
Drinking enough fluids is absolutely essential to prevent dehydration and to permit an athlete to perform as well as possible. Athletes should drink fluids consistently in the days leading up to the event, and drink an extra 17 to 20 ounces a few hours before the competition. They should drink about a cup per 15 minutes of competition, and replace fluid losses after the competition. Dehydration can not only impair performance, but can be a serious health concern. Signs include fatigue, dizziness, cramps, and weakness, with severe dehydration leading to death.
High Energy Supplements
Some athletes turn to supplements to meet their energy needs. This can be beneficial, but all athletes should be aware of the Dietary Supplement Health and Education Act from 1994, which allows manufacturers to sell supplements without inspection or approval from the Food and Drug Administration.
Protein supplements, such as powders or shakes, are one kind of high energy supplements. Protein promotes muscle repair and maintenance in weight lifters and sprinters. Carbohydrates supply energy to muscles, and athletes who do not get enough dietary carbohydrates may benefit from carbohydrate supplements.
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