Nutritional Advice For Athletes

Optimal athletic performance requires attention to the foods you eat and when you eat them. Athletes need to consider calories and carbohydrates for adequate energy, protein for muscle building and repair, and fluids for hydration. The timing of food intake is critical for gaining the optimal effect of good sports nutrition.

Eat Enough to Support Training

"Physical activity, athletic performance and recovery from exercise are enhanced by optimal nutrition," according to the American Dietetic Association, the Dietitians of Canada and the American College of Sports Medicine. They also suggest that you are at risk of losing muscle mass, under-consuming critical nutrients, or suffering illness or injury without enough calories in your meal plan; and therefore consuming enough energy, or calories, to support training is a key priority.

Carbohydrates

Carbohydrates are the component in food that is converted to muscle glycogen for energy. For this reason, athletes should consume 55 to 65 percent of their calories from carbohydrates.More specifically, suggests Dr. Dan Benardot in his book "Advanced Sports Nutrition," consume carbohydrates based on body weight and intensity of training. On a daily basis eat 5 to 10 grams of carbohydrates for every kilogram of body weight, eating more for more intense training and less for moderate training.

Protein

Protein requirements for athletes are slightly higher than the general population, although according to Dr. Dan Benardot most athletes consume more than they require. Recommendations for protein intake based on body weight for endurance and strength-training athletes are 1.2 to 1.7 g per kg of body weight per day.

Hydration

Dehydration by only 2 to 3 percent of body weight measurably decreases performance, according to the American Dietetic Association, the Dietitians of Canada and the American College of Sports Medicine. Hydrate throughout the day and note clear or pale urine output as a measure of adequate hydration. Water and sports drinks are appropriate before, during and after competition, but sports drinks should be 7 percent or less carbohydrate concentration; otherwise, absorption can be delayed, says Bernardot.

Food Timing Strategies

Eat a full meal three to four hours before training or competition if possible, suggests the American College of Sports Medicine. Additionally, an hour prior, consume a snack consisting mainly of simple carbohydrates. Foods high in fiber such as fruits or whole grains are healthy but can cause gastric upset if eaten an hour or two before exercise. Hydrate before training or competition with about 20 oz of water or sports drink, and consume 16 to 20 oz during activity over the course of each hour. Refuel within an hour after exercise with at least 70 g of carbohydrates and 15 g of protein. Rehydrate with a healthy beverage of your choice.