What you eat affects your athletic performance. For proper exercise performance, the body needs the right mix of carbohydrates, protein, fat, fluid, and vitamins and minerals. Proper nutrition can help to prevent or delay fatigue from exercise and help to recover from a work out. The International Olympic Committee's statement on proper nutrition is: "Good nutritional practice will help athletes train hard, recover quickly and adapt more effectively with less risk of illness and injury. Athletes should adopt specific nutritional strategies before and during competition to help maximize their performance."
Fitness Nutrition
A well-devised fitness nutrition plan helps to sustain training and improve overall performance.
Without the right balance of nutrients, exercise becomes unsuccessful for both the athlete and the ordinary exerciser. According to the American Dietetic Association, the benefits of eating right include: being able to train longer and at a higher intensity, delaying the onset of fatigue, promoting recovery, helping the body adapt to workouts, improving body composition and strength, enhancing concentration, helping to maintain a healthy immune system, reducing the chance of injury, and reducing the risk of heat cramps and stomach aches.
Endurance Training
Endurance exercise includes marathon running, triathlons, all day hikes and bike rides. Succeeding in these types of exercise is directly linked to nutrition. Calorie needs are much higher during endurance activities. Carbohydrates are the most readily available fuel source the body can use during endurance events. Consuming enough carbohydrates can prevent fatigue and injury. According to the American Dietetic Association, recommended carbohydrate needs for endurance exercise is as follows: light to moderate training needs 2.3 to 3.2 grams per pound of body weight per day, heavy training and high intensity needs 3.2 to 4.5 grams per pound of body weight per day, and extreme training and high intensity over four to five hours needs 4.5 to 5.5 grams per pound of body weight per day. Protein needs are slightly elevated in the endurance athlete. Current recommended amounts are 0.55 to 0.8 grams per pound of body weight for light to moderate trainings, and 0.7 to 0.9 grams per pound of body weight for heavy training and high intensity. The proper balance of carbohydrates and protein changes through the different levels of training toward the endurance event.
Resistance Training
Resistance training includes weight lifting and strength training. Proper eating habits can help to improve performance and gain muscle strength. These types of exercise require carbohydrates and moderate amounts of fat and protein. A well balanced diet for building muscle includes 2.3 to 3.6 grams of carbohydrates per pound of body weight, even if weight loss is intended. Carbohydrates are the primary energy source used in exercise and need to be eaten in abundance. The American Dietetic Association lists the following foods as good sources of carbohydrates for resistance training: whole grains, such as whole-wheat breads and pastas, brown rice and quinoa, fruit, dairy, sports bars, and sports drinks. Protein needs are slightly increased for resistance training and are 0.54 to 0.77 grams per pound of body weight for weight lifting, and 0.63 to 0.77 grams per pound of body weight for body building. Good sources of protein for resistance training are lean meats, poultry and fish, fat-free or low-fat milk, yogurt and cheese, eggs, beans and lentils, and soy products.
Seek Advice
For further information on nutrition for fitness a Sports Dietitian should be consulted. The American Dietetic Association has listings of Sports Dietitians in each state.
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