The foods you eat play a major role in your aerobic performance. As an athlete, you need adequate nutrition to maintain high energy levels, improve your endurance and increase your muscle capacity. Since you will need to consume far more calories than the average person, consult your doctor or nutritionist prior to starting a new diet program specifically designed for athletes, to ensure it matches your nutritional needs.
The Facts
As an aerobic athlete, you need an adequate amount of vitamins and nutrients each day for optimal performance. Athletes must consume more calories than the average person because of the extra calories burned during aerobic activity. According to the TeensHealth website, teenage athletes may need to consume 2,000 to 5,000 calories a day. Adults who are physically active may need 2,000 to 3,200 --- or even more in some cases, according to the U.S. Department of Agriculture's Dietary Guidelines for Americans.
History
According to "The Journal of Nutrition," evidence of special or alternative diets for athletes dates back to 580 B.C., in ancient Greece. In more recent years, Olympic athletes surveyed in 1952 survey reported that they consumed diets that were high in carbohydrates, fats and protein. The same study points out that athletes of the 1990s consumed about 1 to 4.3 g of protein per kilogram of body weight and 3.5 to 6.9 g of carbohydrates per kg of body weight. The diet of athletes has changed drastically over the years, and it varies depending upon the type of event or physical activity.
Significance
Without proper nutrition, you will not be able to perform at your best. Carbohydrates are the main energy source for athletes, Colorado State University explains, followed by fats and protein. Aerobic athletes should be consuming as much as 70 percent of their daily calories from carbohydrate-rich foods like potatoes and pasta, according to CSU. Fat is an efficient energy source for aerobic activity lasting longer than about 90 minutes. Healthy sources of fat include lean meats, nuts and dairy products.
Food Choices
As an aerobic athlete, you want to consume a healthy amount of carbs, fats and protein each day, as well as all of the essential vitamins and minerals necessary for muscle recovery and protein synthesis. The best food choices include vegetables, fruits, whole grain cereals and pastas, rice, low-fat dairy, lean meats, nuts, seeds and legumes and plenty of water. Avoid foods high in sugar, such as soda and candy, because they contain empty calories with little or no nutritional value and cause spikes in blood sugar levels, leading to short energy bursts rather than prolonged energy.
Meal Frequency
You should eat quite frequently to maintain a high metabolism. A high metabolism will ensure that your body maintains a high energy level throughout the day --- and particularly during an aerobic competition or workout. Because a high metabolism means that your body will be burning more calories than it would for someone who is sedentary, you may benefit from eating small, healthy meals every two to four hours. Divide your daily caloric intake equally among these meals. For instance, eat five meals a day consisting of 500 calories each to maintain a 2,500-calorie-per-day diet plan.
References
- TeensHealth: A Guide to Eating for Sports
- U.S. Department of Agriculture: Dietary Guidelines for Americans, 2005
- "The Journal of Nutrition"; Diets of Elite Athletes --- Has the Discipline of Sports Nutrition Made an Impact?; Ann C. Grandjean; May 1997
- Colorado State University: Nutrition for Athletes
Member Comments