Your body consumes more calories and nutrients during training. Athletes often need more carbohydrates, proteins and fluids, and should pay close attention to nutrients such as calcium, iron, zinc, magnesium, B-vitamins, vitamin C, vitamin D and vitamin E, according to the American College of Sports Medicine or ACSM. Choosing the right kinds of food to fuel your body is essential for achieving optimal performance and promoting fast recovery after exercise.
Water and Sports Drink
Staying hydrated is the key for sustained physical activity. Losing more than 2 percent of your body water will significantly impair your performance and losing more than 4 percent will put your at risk of heat stroke and death, states the International Society of Sports Nutrition or ISSN. You should drink fluids before, during, and after exercise. Plain water will do if you work out for less than 90 minutes. For longer workout, a sports drink that contains 15 to 18 g or 6 to 8 percent of carbohydrates per 8-oz. cup may be beneficial. Drink 1 to 2 cups every 10 to 15 minutes and more if you work out in a hot and humid environment.
Whole Grains
Whole grains are packed with carbohydrates and B-vitamins, both of which are important nutrients for athletes and active individuals. As the primary fuel for muscle, carbohydrate is one of the most important factors that impact performance. ISSN recommends 55 to 65 percent of daily calories come from carbohydrates, especially complex carbohydrates like whole grains that do not cause blood sugar spikes. B-vitamins are assistants in metabolism that help to release energy from carbohydrates, fats and proteins. They are also important for muscle building and recovery. ASCM states that athletes may need up to twice as much B-vitamins as non-athletes. Whole grain is an excellent source of B-vitamins.
Skinless Chicken and Fish
Athletes and active individuals need more proteins than sedentary individuals. ACSM recommends 1.2 to 1.7 g of proteins per kilogram body weight for people who engage in strength and endurance trainings. Skinless chicken and fish provide high-quality proteins for athletes without much added fats. One 3-oz. serving of chicken or fish contains about 25 g of proteins. Eat proteins with carbohydrates after workout for better muscle refueling and recovery, says ISSN.
Skim Milk and Fat-free Yogurt
Calcium and vitamin D are two nutrients commonly found to be of concern to athletes, especially to women athletes who are dieting or have menstrual dysfunction. Vitamin D-fortified skim milk and fat-free yogurt are great dietary sources of calcium, vitamin D and low-fat, high-quality proteins. An 8-oz. cup of skim milk and fat-free yogurt provide about 300 mg and 450 mg of calcium respectively. ACSM recommends 1,500 mg calcium and 400 to 800 IU of vitamin D for athletes with eating disorders, restrictive diet and risk for early osteoporosis.
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