Elite athletes are motivated individuals, often training several hours daily. Nutrition is key for these athletes because without proper nutrition, intense training schedules cannot be sustained and peak performance will not be achieved.Eating a healthy, balanced diet can also decrease the risk for injury. Despite the key role nutrition plays in athletic performance, not all athletes have a good understanding of good nutrition, which may hinder performance.
Carbohydrates
Carbohydrates are the primary energy source for athletes, providing glycogen that is stored in muscles. During heavy exercise, glycogen provides the energy athletes need to perform at an optimal level. Daily carbohydrate needs will vary depending on size, gender and sport. Daily intake of carbohydrates may vary from 5 to 12 gm/kg body weight. Good sources of carbohydrates include whole grain breads and pastas, rice and fruit. Sports drinks can also provide athletes with carbohydrates during exercise.
Protein
Adequate protein intake is important for building and maintaining lean muscle mass. Protein supplements are commonly used among elite athletes, even though most athletes consume adequate amounts of protein in their diet. If dietary protein intake is adequate, protein supplementation does not provide any added benefits. However, if overall calorie intake is restricted and adequate amounts of protein are not consumed from the diet, supplementation may be beneficial. Protein needs will vary, however most athletes need 1.2 to 1.6 gm/kg body weight. Athletes should focus on lean proteins such as chicken, turkey, fish and seafood. Other protein sources include tofu, natural peanut butter and nuts.
Fats
Fats are also an important component of an athlete's diet. Fats should account for 20 to 25 percent of total calorie intake. A very low-fat diet -- less than 15 percent -- should be discouraged since this may hinder performance. The focus of fats should be on mono- and poly-unsaturated fatty acids instead of saturated and trans fats. Mono- and poly-unsaturated fats can be found in foods such as olive oil, avocados and nuts. Saturated fats are primarily found in animal products and should be limited to less than 7 percent of total calories. Trans fats should account for less than 1 percent of caloric intake. Trans fats are found in baked goods, shortening and fried foods.
Fluids and Other Considerations
Hydration is critical for athletes during intense training and competition. Drinking throughout the day can help athletes stay hydrated. Fluids should also be consumed two hours prior to exercise and then again 10 to 20 minutes before exercise. During intense exercise, sports drinks can help prevent dehydration. It is also important to consume fluids after exercise to rehydrate properly.
Regardless of sport, athletes need to eat balanced meals and snacks that include adequate amounts of calories, carbohydrates, protein, fat and fluids. This will allow athletes to sustain an intense training schedule, promote optimal health and allow athletes to perform at an optimal level. Consulting with a dietitian specializing in sports nutrition can help athletes plan a healthy diet.
References
- "Journal of Nutrition"; Diets of Elite Athletes: Has the Discipline of Sports Nutrition Made an Impact?; Ann Grandjean; 1997.
- "Journal of the American Dietetic Association"; Joint Position Statement from American College of Sports Medicine, ADA, Dietitians of Canada: Nutrition and Athletic Performance; 2000
- IOC: Nutrition for Athletes; 2003
- "Southern Medical Journal"; Current Issues in Sports Nutrition in Athletes; Tracy Ray MD, Rachel Fowler MS,RD; 2004
- American Heart Association: Fat Facts
Member Comments