Sports Nutrition & Health Information

Balanced nutrition is essential to sports performance and achieving desirable outcomes such as muscle gain and improved strength. Depending on the intensity of the trainings, athletes and people who exercise for health can have higher requirements for nutrients, calories and fluids than sedentary individuals. Proper hydration, adequate intake of carbohydrates, proteins and fats, and the timing of meals are all important factors to consider when planning the diet for your trainings.

Stay Hydrated

Water is the most important performance-enhancing nutrient for athletes. Losing just 2 percent of your body water will significantly impair your performance, according to the International Society of Sports Nutrition, or ISSN. You should drink water or sports drink before, during and after exercise. Water is best if you exercise less than 90 minutes. But sports drinks that contain both glucose and electrolytes may be beneficial if you work out for more than 90 minutes, according to fitness.gov. ISSN recommends drinking 6 to 8 ounces, or one cup, of cold water or sports drink every five to 15 minutes during exercise. You should also weigh yourself before and after exercise and drink two to three cups of water or sports drink for every pound lost during exercise.

Load up with Carbs

Carbohydrates fuel the muscles during trainings. Athletes and exercising individuals generally need 3 to 5 grams of carbohydrates per kilogram body weight a day, according to ISSN. This translates to 210 to 350 grams of carbohydrate a day for a 70-kg person. However, people who perform high-volume trainings may need up to 10 grams of carbohydrates per kilogram body weight a day. Ideally, you want to consume complex carbohydrates such as whole grains, fruits and vegetables, which increase blood sugar more slowly. But people who train intensely may need to take in juices, sugar drinks and carbohydrate supplements to satisfy their carbohydrate needs.

Be Smart with Proteins and Fats

The American College of Sports Medicine, or ACSM, recommends 1.2 to 1.7 grams of proteins per kilogram body weight for endurance and resistance athletes, which is equivalent to 84 to 119 grams for a 70-kg person. A 3-ounce serving of chicken or fish provides about 25 grams of protein. ISSN states that the best sources of high-quality proteins are skinless chicken, egg white, fish and skim milk.

The dietary recommendations for fats are similar for athletes as for non-athletic individuals. ACSM recommends 20 to 35 percent of daily calories come from fats for exercising individuals and athletes. ACSM does not recommend high-fat diets.

Set a Winning Refueling Schedule

Pre-exercise meals should be high in carbohydrate but low in fat and fiber to avoid gastrointestinal distress. Have your pre-exercise meal two to four hours before exercise. For intense training, you can top it off with a light snack or meal 30 minutes before, which ISSN says can increase the availability of muscle fuel toward the end of the training. ISSN also recommends consuming carbohydrates and proteins within 30 minutes after exercise, followed by a high-carbohydrate meal in two hours. For the first 30 minutes after the event, carbohydrate intake should be 1 to 1.5 grams per kilogram body weight, according to ACSM. This refueling strategy may help to improve your performance, prevent overtraining and speed up recovery.