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Nutrition for Athletes
Nutrition is a hot topic
with everyone from the housewife trying to find the best meals for the family to
the bodybuilder trying to attain the leanest body possible. It is an area
surrounded by controversy. Doctors, researchers, dieticians and food and
supplement companies all have weighed in on the subject with hundreds of
different theories. The thousands of fad diets and supplements aimed at fat loss
and health maintenance are testaments to this variety.
Nutrition at its base is simply "the act or process of nourishing or being
nourished," according to Merriam-Webster's definition. Everyone has a concern
for nutrition when you take it to its basic form. If we fail to nourish our
bodies they will fail us when we need them. This is extremely important for
athletes. An athlete wants his/her body to function at its peak during
competition and while in practice. Poor nutrition can effect the body's ability
to perform under normal conditions, let alone the extreme conditions of a
practice or game.
Athletes use large amounts of energy during their activities. Due to more muscle
mass they use more energy during everyday activities, and while at rest, also.
This increased energy must be fed with an increase in carbohydrates. The
increase must come from complex, or long chain, carbohydrates. Carbohydrates
have taken an unfair beating in the media lately. The increase in popularity of
low carbohydrate diets, such as Atkins, has people running from anything sweet.
An athlete cannot afford to skip the carbohydrates. Not only do they supply
immediate energy but they are stored in the muscles and fat stores for future
energy use. The trick is to find the right amount of carbohydrates for your
energy needs. Athletes who are involved with high intensity activities for short
to moderate duration should get 65-70% of their calories from complex
carbohydrates such as potatoes, pasta, cereals and fiber rich foods such as long
grain rice and green leafy vegetables. Athletes involved in endurance activities
can lower their carbohydrate intake to 60% with a slight increase in fat intake.
Protein is the nutrient responsible for repair and maintenance of the muscles
and many of our hormonal responses. Any athlete involved in a strenuous
activity, whether high intensity and short duration or low intensity and longer
duration, need protein to repair the muscular damage caused by the exercise.
Protein is seldom used for energy, except in extreme conditions. To make sure
enough protein is obtained a formula of one gram of protein per kilogram of
bodyweight to maintain bodyweight is recommended. Gaining muscle mass will
require a 1.5 to 2 gram per kilogram amount. This translates to 15-25% of the
total caloric intake.
Fat intake is almost as controversial a subject as carbohydrates. There are
diets proclaiming the benefits of higher fat intake. Athletes who are taking in
more calories than average need to be careful of an increased fat intake for
health reasons. Fat is needed to provide protection and cushioning for the
internal organs and joints. High intensity athletes should limit their fat
intake to between 10 and 15%. Endurance athletes, who burn more fats in their
activities, can increase their dietary fat intake to increase energy storage.
These athletes may increase to 20%.
Overall caloric intake must be sufficient to ensure adequate energy and
nutrients for repair and maintenance. Extra calories will be stored in one of
two places. Protein and some carbohydrates will be stored in the muscles as new
muscle cells and muscle glycogen. The remainder of the carbohydrates and fats,
not used for energy needs will be stored in body fat stores. For maintenance an
amount of 10 calories per pound of bodyweight is adequate. Obviously, to
lose weight an amount lower than this is needed and to gain an increase in this
amount is recommended. |
