Athletes need to watch what they eat in order to consume the right amount of calories, nutrients and fluids. When an athlete eats healthy foods each day, she is able to perform at a higher level. When an athlete doesn't make good food choices, she may not be getting the proper nutrients and fuel she needs to perform well. For the serious athlete, a sports nutritionist may be needed for a more individualized nutrition plan.
Types of Sports Diets
Endurance athletes and weight lifters have different dietary needs. An endurance athlete needs more carbohydrates that protein. According to Colorado State University, endurance athletes should have 70 percent of their diet containing complex carbohydrates three days before a race. Complex carbohydrates are released slower and can be stored in the muscles as glycogen for endurance events. Weightlifters need more protein than carbohydrates. Protein is the body's building block for building and repairing muscles after a workout, which is critical to a weight lifter.
Misconceptions
A common misconception is that fat should be avoided especially by athletes because it will hinder their performance. However, there are good fats called unsaturated fats and bad fats called saturated and trans fats.The unhealthy fats should be avoided. The good fats can be converted into energy during endurance events lasting an hour or longer, reports Iowa State University.
Expert Insight
Sports nutritionists agree that strenuous exercise depletes the body's sodium, potassium, iron and calcium, reports the Colorado State University. Sodium can be replaced by eating something after a workout or game. Potassium can be replaced by eating bananas, potatoes or oranges. Iron can be replaced by consuming meats, whole grains and dark, green vegetables. Replacing calcium is essential since calcium loss can lead to osteoporosis later in life. Calcium can be replaced by eating low-fat dairy products.
Warnings
Not drinking enough water can hinder the performance of an athlete and can cause serious medical problems. Water also helps to regulate body temperature by producing sweat to keep people from overheating, aids in the removal of waste through the urine, helps digest foods and keeps joints lubricated. To avoid dehydration, athletes should consume water before, during and after their workout or game, reports Iowa State University.
Benefits
When athletes consume a balanced diet and drink enough liquids on a daily basis, then their bodies perform at a higher level. Athletes who do not eat enough or who constantly eat unhealthy, deplete their bodies of essential nutrients that is needed for everyday living and activity.
Member Comments