Whether you run, bike, strength train or compete in team sports, your performance level depends on what you put in your body. Optimal nutrition enhances athletic performance and recovery, according to the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine, in a joint position statement published in the "Journal of the American Dietetic Association" in March 2009. Build and repair tissue, replenish glycogen stores and maintain energy levels with the right mix of food and fluids.
Carbohydrate
Carbohydrate, is your body's preferred fuel for workouts and daily activities. Taking in sufficient amounts of carbohydrate every day will also help to spare the protein you eat for building and repairing, rather than using it for energy. To maintain muscle glycogen, or stored carbohydrate, during moderately intense physical activity, the ADA recommends that you consume six to 10 g carbohydrate per kilogram of body weight, daily. For a 68-kg person, this equates to 408 to 680 g carbohydrate per day, from foods like fruit, bread, pasta, beans, potatoes, yogurt and milk.
Protein
Moderately intense exercise may increase your daily protein needs beyond the recommended dietary allowance of 0.8 g per kilogram, says the ADA. If the majority of your activity consists of high intensity exercise, such as running, swimming or cycling, for longer than one hour, the ADA advises you to consume 1.2 to 1.4 g of protein per kilogram of body weight, daily. For resistance activities, like weight-lifting, consume 1.2 to 1.7 g protein per kilogram per day. Include meat, poultry, fish, beans, vegetables, grains and dairy products in your diet to meet this goal.
Fluid
Drink fluids before, during and after physical activity to prevent dehydration, which can compromise performance and impair cognition. At least four hours before exercise, consume five to 7 mL of water or sports drink per kilogram of body weight, advises the ADA. During activity, you can sweat up to 2.4 L per hour, losing water, sodium and potassium. Replace these electrolytes with sports drinks containing sodium, potassium and carbohydrate. After exercise, re-hydrate with sports drinks, especially if you work out in a hot environment.
Vitamins and Minerals
Micronutrients play a critical role in your exercise routine, since they are essential for energy metabolism, red blood cell production, immune function and protection from oxidation damage. According to the ADA, exercise may increase your need for vitamins and minerals, particularly the B vitamins, like B12, folate and riboflavin. Meet these needs by eating fruit, vegetables, whole grains, dairy products, meat, poultry and seafood. These foods will also provide the calcium, iron, magnesium and zinc necessary for bone maintenance, oxygen transfer, cellular metabolism and muscle repair.
References
- "Journal of the American Dietetic Association"; Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance; N. Rodriguez, N. DiMarco, S. Langley; March 2009
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