Athletes need to push intensity during exercise and fuel their bodies to rev up metabolism. In general, daily caloric intake needs to equal calorie expenditure. Fueling the body properly is important for maintaining metabolism, peak performance, body weight and health. An inadequate diet can lead to muscle mass loss, loss of or failure to gain bone density, a higher risk of injury and illness, fatigue, menstrual dysfunction and a prolonged recovery time after exercise.
Tips and Warnings
- Good sleep is essential to athletic performance. If you know you are going to be sleep deprived due to travel, competition or training try to get sleep before and "bank" your sleep. This will have a more profound effect on how your body rebounds during the time of no sleep.
- Creatine's possible side effects are weight/fluid gain, diarrhea, cramping and nausea. If you seek a caffeine boost, remember that use of too many high-energy drinks that have caffeine can be dangerous, especially if combined with other stimulants and unregulated doses of herbs. Sodium bicarbonate often has the side effect of diarrhea. Protein and amino acid supplements are a potential source for illegal substances such as nandrolone that often are not listed on the ingredient label.
References
- Journal of The American Dietetic Association; "Nutrition and Athletic Performance;" March, 2009
- Dr. David K. Spierer, director of the human performance laboratory and assistant professor, Division of Sports Sciences, Long Island University, Brooklyn, New York.
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