When seconds count, proper eating could mean the difference between first and second place. The right mix of nutrients and fluids is fundamental to any successful athletic program. Whether you're an elite athlete or a weekend warrior, a daily dose of good nutrition offers you a competitive edge.
Sports Nutrition 101
A solid diet is the cornerstone of peak performance and overall health. Sound nutrition maximizes training capacity, delays fatigue, promotes recovery and improves body composition. Nutrient requirements will vary depending on your age, weight and sport. Frequent meals rich in carbohydrates, moderate in fat and adequate in protein provide the winning formula.
Carbohydrate
Carbohydrate stands at the forefront of sports nutrition. This vital nutrient aids physical activity by maintaining blood sugar levels and keeping your glycogen tank on "full." The brain, nerves and muscles favor carbs as their number one energy source. The body will break down precious muscle tissue to meet physiological demands if carbohydrates are in short supply. The American College of Sports Medicine, or ACSM, suggests consuming 2.7 to 4.5 g of carbohydrate per pound of body weight, roughly 400 to 675 g for a 150-pound person. A granola bar, bagel or piece of fruit are practical carb-containing sources.
Protein
All hail the power of protein. In addition to its role in muscle growth and repair, protein is essential to fluid balance and immune function. According to the ACSM, protein requirements increase somewhat with exercise, but rarely warrant the use of supplements. The recommended daily allowance for protein in healthy adults is a mere 0.8 g per kg, which equates to around 55 g for a 150-pound person. Power and endurance athletes may need closer to 2.0 g per kg. As a ubiquitous constituent of the Western diet, protein can be found in everyday foods such as meats, dairy, eggs, beans and nuts.
Fat
Contrary to popular belief, fat is our friend. This maligned nutrient enhances the taste of food, curbs hunger and aids in vitamin and mineral absorption. Fats are a concentrated energy source and help active individuals meet their caloric requirements without a reliance on massive meals. The Dietary Guidelines for Americans encourages everyone to derive 20 to 35 percent of their calorie intake from fats -- primarily the heart-healthy mono- and polyunsaturated varieties. Desirable fats are present in nuts, seeds, peanut butter, olive and canola oil and fatty fish.
Fluid
Dehydration saps athletic performance and may be life-threatening in extreme circumstances. Drinking fluids before, during and after workouts allows your body to function at its max. Fluid needs differ depending on exercise intensity, environmental conditions and fitness level. The ACSM recommends consuming 2 to 3 cups of fluid for every pound of sweat lost. In more general terms, sipping frequently throughout the day is a safe bet. Sports drinks containing additional carbohydrate, potassium and sodium are warranted in prolonged activity. Use caution not to over-hydrate. Excess water intake disrupts the blood's electrolyte balance, putting you at risk of a dangerous condition called hyponatremia -- or low blood sodium.
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