Nutrition is part of an overall high-performance training plan, and it is nearly impossible to make significant performance gains without eating well. Athletes are generally more active, have more lean body mass and have higher metabolisms than the typical adult and need to fuel their bodies accordingly. Athletes need more of everything, including total calories, macronutrients, micronutrients and fluids.
Calories
Athletes expend more energy than average adults, so they need to consume more calories to prevent weight loss and nutritional deficiencies. The average adult needs about 2,000 calories per day, according to the U.S. Food and Drug Administration, but athletes might need two to three times this amount. While caloric needs are based on several individual factors, the National Strength and Conditioning Association suggests eating a minimum of 50 calories per 2.2 pounds of body weight for male athletes and 44 calories per 2.2 pounds of body weight for females.
Carbohydrates
Carbohydrates are one of the three macronutrients and play a key role in the athlete's diet. Carbohydrates provide energy and restore depleted muscle glycogen following workouts and competitions. Athletes should eat at least 5 to 6 grams of carbohydrate per 2.2 pounds of body weight every day, according to the National Strength and Conditioning Association. Aerobic endurance athletes might need up to 8 to 10 grams per 2.2 pounds of body weight. Carbohydrates should account for 65 percent of an athlete's total caloric intake.
Lipids
Lipids, or fats, are another macronutrient essential to the athlete's diet. Fat is sometimes portrayed negatively, but research shows that a diet of up to 35 percent fat can improve both endurance and short-duration performance. Athletes should avoid underconsumption of fat even when dieting, according to the National Strength and Conditioning Association. As an athlete, you should get at least 20 percent of your total caloric intake from fat, and ideally upwards of 30 percent.
Protein
Protein might be the single most important component of an athlete's diet, as this macronutrient plays a direct role in muscle tissue growth and cell regeneration. Athletes place excessive demand on muscle tissue and need to constantly replenish cellular breakdown by consuming high doses of protein. While the typical adult needs .8 gram of protein per 2.2 pounds of body weight, athletes should consume about 1.5 to 2 grams. Protein from animal products contains more amino acids and is generally better for performance than protein from plant sources.
Micronutrients
Micronutrients are not needed in the large quantities that macronutrients are, but they still are important for athletic performance. Vitamins and minerals are micronutrients and serve to regulate all of the body's cellular and metabolic processes. You can get adequate vitamins and minerals by eating the recommended amounts of the five food groups in the U.S. Department of Agriculture's MyPyramid. Emphasize fresh fruits and vegetables. Iron, calcium and the B-complex vitamins play particularly important roles in athletic performance.
Fluids
Dehydration is both prevalent and very dangerous for athletes, potentially leading to heat stroke and even death. Athletes need to consume a minimum of eight 8-oz. glasses of fluid each day. During training and competitions, you need 1 pint of fluid two hours before your performance, 6 to 8 ounces every 15 minutes during and 1 pint for every 1 pound of weight lost after your performance. Perspiration leads to the loss of electrolytes, and sports beverages are more effective for replacing these substances than just water.
Performance Tips
You should eat a pre-competition meal at least three to four hours before you compete, and eat a high-carbohydrate snack about 30 minutes prior. Competition can provoke gastric distress, so eat foods that you like and tolerate well. Consuming about 20 percent to 40 percent above normal carbohydrate intake can improve performance; this is called carb-loading. Post-competition meals should be high in protein and carbohydrates to replace damaged muscle tissue and depleted muscle glycogen.
References
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle (editors); 2008
- U.S. Food and Drug Administration: How to Understand and Use the Nutrition Facts Label
Member Comments