5 Things You Need to Know About Sports Nutrition

1. Nutrition Enhances Athletic Performance

The American College of Sports Medicine, better known as the ACSM, states that optimal nutrition enhances athletic performance, physical activity and recovery. Types of food consumed, when it is eaten, and what supplements are taken has a great effect on health and performance. Specific energy needs must be met in order to replenish glycogen stores, maintain body weight, repair tissues and recover from training during times of high physical activity.

2. Fuel Up for Top Performance

Carbohydrates are the most critical nutrient for athletes. This category of food provides the necessary energy for muscle contractions and body movement. Carbs are converted into glycogen and stored in the muscles and liver of the body. Excess carbs turn into fat and are stored in adipose tissue around the body. Glycogen is the form of energy used most by the body for energy. It is the only form of energy used for quick bursts, like sprinting and weight lifting. If there isn't enough glycogen in the body to use as fuel, the body begins to break down proteins and use it as energy. This is not something you want your body to do, because it limits the body's ability to repair, build and maintain tissues, which is its primary role. Decreasing carbohydrate intake does nothing but hinder athletic performance.

3. High Protein Diets Can Be Too High

While most athletes, especially strength athletes, believe that more protein leads to greater muscle gains, studies have not shown this to be true. In fact, too much protein and fat in the diet causes the body to excrete more calcium, which increases your risk for osteoporosis. It can also increase your risk for certain cancers as well as decrease the body's ability to absorb vitamin, minerals, fiber and phytochemicals. Athletes should consume 0.5g to 0.75g of protein per pound of body weight, strength athletes should consume 1g to 1.5g of protein per pound. More than 2.0g of protein per pound is considered too much for anyone.

4. Fat Provides Energy for Exercise

Fat is an essential part of an athlete's diet. Adipose tissue provides protection for the joints, nerves and organs, and is necessary to keep vitamins A, D, E and K moving through the body. Fat is the highest concentrated form of energy storage in the body. One pound of fat provides 3,600 calories of energy for long, slow activities, like easy jogging, cycling and walking, or in long duration exercises like marathons and ultra distance running.

5. Water vs. Sports Drinks

When is water best, and when should an athlete consume sports drinks? The general rule of thumb is that if exercising longer than 60 minutes, plain water is good enough to hydrate the body. Sports drinks are necessary to help replenish electrolyte stores when exercising for longer than 3 hours, but can be helpful in providing energy if training lasts more than 60 minutes.