FOR ATHLETES by Breeze Brown
1. Athletes often assume they can eat whatever they want, whenever they want. While athletes may be able to “fight off the fat” better than the average, less active adult, athletes above all need to make sure they are meeting their nutrient requirements. Training takes a toll on the body and depletes the body of nutrients and nutrient stores. It is essential to replenish these stores and engage in proper nutrient intake to prevent further depletion and enhance performance. The key is to understand it’s not so much what you can eat but what you need to eat in order to maintain peak performance. While each individual is very different and nutrition will vary depending on the sport, athletes need to be aware of what they are putting in their bodies. In my experience, the biggest nutritional issue faced by athletes is that most do not take in enough quality calories each day in order to maintain the type of performance they are seeking.
2. An important key in maintaining peak performance is proper fluid balance. Studies show that the majority of the population lives in a constant state of slight dehydration. While individuals are different and have diverse hydration needs, athletes in general can use the following as a general guideline to help them get started.
As you have probably heard time and time again, don’t let thirst be the first sign that you need to hydrate. Make sure you are consuming fluids throughout the day. It may also be helpful to keep a water bottle by your bedside to help offset water loss during the night.
Hydration Prior to exercise
Consume fluids throughout the day
Specifically 1-2hrs before exercise consume 15-20oz of fluid
…And 30min before exercise consume an additional 10-15oz fluid
Hydration During exercise
You want to continuously consume fluids during exercise. Ideally try to consume 8-10oz of fluid every 10-15min.
*If exercising 1.5+ hrs you should also try to consume 8-10oz of sport drink every 15-30min. A typical rule of thumb when searching for a good sports drink is to look for one that is about 4- 8% carbohydrate. You want to go easy on the protein during exercise. Moderate to high protein content can cause gastric distress due to the fact that protein stays in your stomach longer and takes longer to digest.
Hydration after exercise
You should consume 20-24oz fluid for every 1lb lost during exercise.
The easiest way to track your water loss during exercise is to weigh yourself before exercise and then weight yourself again after. Subtract your post exercise weight from your pre exercise weight and figure in the amount of fluid you consumed during your workout to come up with your total fluid loss. Some people lose more during exercise than others and some exercises cause more fluid loss than other exercises. It’s important for you to know your fluid losses so that you can properly hydrate before, during and after exercise.
In conjunction with replenishing fluids, if you have just finished a hard workout or one lasting ≥ 1.5hrs you should consume a recovery formula of 1:4 (protein:carbohydrate) within 30 minutes following exercise to help with recovery. While there are several premixed recovery drinks out there, good old fashioned chocolate milk makes an ideal recovery formula!
Protein requirements for endurance athletes:
The minimum recommended daily intake for protein is 0.8g of protein/kg body weight. While most people get plenty of protein in their daily diet, athletes typically need more protein than the average person. While protein requirements can range, endurance athletes require anywhere from 1.2-2g/kg body weight.
Carbohydrate requirements:
Like protein, carbohydrate requirements will vary depending on the person. Carbohydrate requirements for endurance athletes can range anywhere from 5-12g of carbohydrate/kg body weight /day.
Fat requirements:
Fat is a very important nutrient in the athletes diet and typically comprises anywhere from 20-35% of total daily calories.
Tips for staying healthy
1. Sleep is the number one tip for athletes when it comes to staying healthy. Studies are now showing that 8-9 hours of sleep per night is optimal for the average individual. Currently over 70% of the population run on a sleep deficits. Athletes typically need more sleep than the average individual in order to give their bodies ample time to recover from exercise. In addition to recovery the body’s immune system works hard during sleep to fight off disease and infection. If athletes don’t get enough sleep not only does their training suffer but immune function and ability to fight off disease may become compromised as well.
2. Get enough of the good stuff! Athletes above all need to make sure they are getting in all of the proper nutrients and not just empty calories. This means enough fruits and vegetables, whole grains, dairy, lean meats and beans. Within these categories adequate vitamins and minerals are essential. A multi vitamin is a good idea for the athlete to ensure adequate intake of all vitamins and minerals.
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