Eating Right for Athletic Performance Lesson

Athletes require a nutrient-rich diet to fuel their bodies for maximum performance. Caloric need is dependent on the sport and ranges from1500 to 5000 additional calories. Because all food groups contribute to athletic performance, eating nutritious foods will help athletes maintain a healthy immune system, recover from workouts more quickly, and reduce the risk of injury. Additionally, athletes should choose whole foods rather than supplements like protein shakes. Whole foods supply all nutrients, breakdown more slowly and are typically nutrient dense. Below is an outline of how carbohydrates, fats, and proteins contribute to athletic performance.

Carbohydrates

Body's main source of fuel for endurance activities
Helps prevent early fatigue
Digested quickly
Depending on the activity, a person will need anywhere between 2-5 grams of carbohydrates per pound.

Fat

Good source of energy for low-moderate level activities
Can sustain lengthy exercises
Choose more of the nut and plant based oils
Keep saturated fat below 60 grams a day

Protein

Builds and repairs muscles and tissue
Helps keep the body fluids balanced
Used as a small source of energy so muscle stores will not be depleted
Suitable for endurance athletes
Depending on the activity, a person will need anywhere between .5-1 gram of protein per pound of body weight

Self-Assessment

Drag each item into its correct category.

Pre-Workout

It is very important that an athlete fuel his/her body for performance. This means ingesting all meals at least an hour before working out. This allows for proper breakdown of food and fuels the muscles. About ¾ of the calories from your meal should come from carbohydrates and the other ¼ protein. Some healthy fats from nuts, seeds, or avocado are also great.

The more calories you take in for breakfast, the longer it will take to digest them. A few good items to start your routine would be a banana, Greek yogurt with a few almonds, lentils, energy bar, healthy trail mix with no chocolate, and oatmeal. These have anywhere from 70- 200 calories and will not take too long to break down. The main idea when choosing carbohydrates is to choose complex ones that come from fruit, vegetables, oats, and whole grain cereals. These complex carbohydrates breakdown slowly, whereas candy and other simple carbohydrates give you a burst of energy but leave you feeling tired afterwards.

Recovery

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Eat all meals at least one hour before working out to breakdown food and fuel muscles! Recovery is an important word in the "workout" world. Recovering from a workout is crucial because it allows the athlete to perform the next day, prevents soreness, and helps the muscle to repair and grow so the athlete sees greater gains. Recovery products should be taken within 30-60 minutes after a workout, the sooner, the better. This replenishes the body with sodium, potassium, and important nutrients. Most experts and fitness professionals recommend a mix of protein and carbohydrates. For a 150 lb athlete they recommend 50-60 grams of carbohydrates, the equivalent of 2 mini plain bagels. However, if the athlete is smaller than 150 lbs, less is recommended. Protein is essential for muscle repair during recovery. Trainers recommend 20-25 grams, the equivalent of one scoop of protein powder or one grilled chicken breast.

Water Intake

As for hydration, replace fluids at a rate of 1-1½ times, about 16-24 oz for every pound lost in sweat. Weighing before and after a training session can provide a good guesstimate of fluids lost during exercise. While it's not necessary to weigh daily, seasonal weighing is recommended since ambient temperature affects fluid losses.

Supplements

While there are many supplements on the market, it is up to the athlete whether or not he/she wants to consume them. They may get these items in whole food or take them in a pill or powder form. Listed below are some of the more common ones:

Caffeine: Can restore glycogen (energy) in the muscles for an extended period after working out. May also reduce pain after working out. Found in- energy drinks, coffee, and sodas.

Whey Protein Isolate: Stimulates muscle growth and repair. Also helps to protect from free radical damage. Found in - milk, yogurt, protein powder, shakes, and bars.

Antioxidants: Help protect muscles from damage due to working out. Vitamins A, B, C, and E are most helpful. Found in fruits and vegetables, and fortified cereal.

B-vitamins: Help protein and carbohydrates work properly. Helps with mood and energy. Found in supplements and fruits and veggies.

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