Athletes require a healthy, well-balanced diet plan to support their physical activity and training efforts. Diet plans will vary greatly among athletes, depending on their sport, gender, age and physical sizey. A teenage female gymnast will eat differently from a marathon runner, who will differ from a bodybuilder. In general however, sports nutrition has characteristics that are applicable to any athlete striving for optimal performance and good health.
A Balanced Diet
Athletes should meet with a physician or dietitian to determine their caloric needs and macro-nutrient breakdown. In general, a healthy diet should comprise complex carbohydrates, lean proteins and healthy fats. Carbohydrates are the main source of fuel for the body and will provide energy for you workouts in addition to everyday body functions. Protein is essential for the growth, maintenance and repair of muscle tissue. Healthy fats should be consumed in moderation for normal body functions, hormonal balance and to satiate the appetite.
Pre-Workout
It is imperative that you eat a healthy pre-workout meal or snack for adequate energy and optimal performance. A well-balanced meal should be eaten three to four hours prior to your workout. This will allow enough time for food to digest and provide a steady stream of energy to the body. Prior to your workout, a light snack consisting of mainly carbohydrates should be eaten for an energy boost. This may be a piece of fruit such as a banana, or a serving of whole-grain crackers or pretzels.
Post-Workout
After your workout, it is important to take in adequate nutrition to refuel your muscles. Ideally, a combination of protein to carbs is recommended in a 1:3 or 1:4 ratio. Carbs are needed to restock depleted glycogen stores, while protein helps to repair and strengthen torn muscle fibers. This is imperative for muscle growth and to decrease injury. The quicker your body recovers from a workout, the more ready it will be to train again within a day or two. Consider a protein drink mixed with protein powder and fruit or yogurt with berries within 15 to 60 minutes after your workout for optimal recovery.
Hydration
Most athletes lose sodium and electrolytes through sweating. This may lead to dehydration and decreased performance, as the body requires water to perform its necessary functions. Dehydration leads to lethargy, difficulty concentrating and muscle weakness. It is recommended to consume at least eight to 10 cups of water per day. However, intense exercisers will require more. Drink 8 oz. to 10 oz. of water both prior to and after your workout. Depending on the intensity and duration of your exercise, you may need to consume up to 8 oz. of water every 15 to 30 minutes as well.
References
- Nancy Clark's Sports Nutrition GuideBook - 4th Edition; Nancy Clark, M.S., R.D.; 2008
- Diet Health Club: Sports Nutrition
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