Athletes need optimal nutrition to perform at their peak. The number of calories and distribution of macronutrients depends largely on your sport and level of activity--a marathoner needs different fuel than does a bodybuilder. There are some principles of nutrition and diet that are helpful to all athletes.
More Protein
Athletes need more protein than the average person says the International Society of Sports Nutrition. While the Institute of Medicine recommends 0.8g of protein per kilogram of body weight daily, an athlete should strive to take in between 1.4 and 2g per kilogram daily. Endurance athletes, like cyclists and distance runners, should aim for the lower end of the range while strength-training athletes, like bodybuilders, are at the high end. To determine your needs, divide your weight in pounds by 2.2 to find out your weight in kilograms and then multiply by the desired number of protein grams. Try to time some of your protein intake to coincide before, during and after your workout, as this can enhance performance and muscle synthesis.
Adequate Calories
Athletes need to balance energy intake with their energy output, maintain the American Dietetic Association, Dietitians of Canada and American College of Sports Medicine in a joint position statement published in a March 2009 issue of "Medicine & Science in Sports & Exercise." Taking in too few calories can lead to decreased muscle mass--which can hinder performance, cause irregular menses, and lead to poor bone density, fatigue, injury and failure to recover. Make sure you eat enough to replace any calories you burn during workouts. If you are not hungry post-workout, sip a smoothie or sports replacement drink until you can tolerate whole foods. The organizations go on to state that eating 1 to 1. g of carbohydrates per kilogram of body weight 30 minutes after your workout and then every two hours for the next four to six hours will help restore energy stores in the muscles and enhance recovery.
Whole Foods
While nutritional supplements, like sports drinks, energy bars, gels and protein shakes, assist during competitions or long training periods, getting your nutrition from whole foods is preferable. The Center for Science in the Public Interest pinpoints research study performed in 1996 in which Ball State University researchers compared athlete's performance after eating an energy bar or a bagel. Researchers found that the bagels induced the same aerobic performance as the bars as long as the calories were equivalent. While energy supplements are convenient, they should be used as tools rather than regular sources of nutrition.
References
- "Journal of the International Society of Sports Nutrition"; International Society of Sports Nutrition Position Stand: Protein and Exercise; Bill Campbell et al; Sept. 2007
- "Medicine and Science in Sports and Exercise"; Nutrition and Athletic Performance Position Statement; Mar. 2009
- Nutrition Action Healthletter: Bar Exam
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