Athlete Nutrition Guidelines

Nutrition can be quite an advanced topic when you reach elite levels, but there are some basic athlete nutrition guidelines that apply to mere mortals and dedicated fitness devotees alike.

The term athlete is used in a general as well as specific sense. In general, it means any sports person – one who regularly participates in sports. More specifically, the word is used to describe participants in track and field events, i.e. events involving jumping, running and throwing. Athletes have above average physical abilities. To achieve and maintain these abilities, they need to undertake a vigorous exercise routine, proper dietary intake, adequate rest and be very disciplined about all these. Neglect of any component can result in a below-par performance.

Food is what we eat, nutrition is what we need. Although the nutrition requirements vary according to the event in which the athlete participates, there are certain general guidelines regarding the diet of athletes. A healthy diet for an athlete includes the following elements:

Carbohydrates Fats Proteins Vitamins Minerals Fibers Water

Carbohydrates are the chief providers (about 50%) of energy during early stages of a medium level exercise and when the exercise is of a short duration (about 1 to 1.5 hours). Carbohydrates provide more energy for the same amount of oxygen consumed as compared to fats. Oxygen is obtained from inhaled air; thus burning of carbohydrates results in less exhaustion. Carbohydrates are available in honey, fruit, milk, cereals, potatoes, lasagna, other grain products and sugar. Fats are the main energy providers during long duration exercises; while free fatty acids supply the remaining half of the energy during moderate exercise (the other half being provided by carbohydrates). Fats are a concentrated source of energy and their use in providing energy avoids the use of protein for the same purpose. This is useful as protein is required for the building up of tissues.

Proteins are the building blocks of the body, building and repairing tissues and muscles. They along with carbohydrates and fats also provide energy and play a significant role in strengthening the immune system. The intake of proteins may have to be increased for an athlete. However, excessive intake of proteins results in increased water requirement for eliminating nitrogen through urine, thus leading to dehydration. Extra protein intake also results in a higher metabolic rate that requires more oxygen.

Minerals are an important constituent of an athlete’s diet. Potassium regulates muscle activity, iron is required for the formation of hemoglobin and therefore in carrying oxygen, calcium is essential for building strong teeth and bones and zinc is required for normal growth and for energy production in muscle cells. A normal diet diet is enough to replenish the loss of sodium due to sweating. Excessive sodium intake should be avoided. Potassium-rich foods like oranges, bananas and potatoes provide enough quantity of the mineral. Here again, excessive intake will lead to hyperkalemia, causing muscle weakness and palpitations. Iron is contained in meat, poultry, fish and some vegetarian diets as well. More than normal iron intake can lead to constipation. Dairy products are a good source of calcium.

Vitamins assist in better absorption of iron and play a role in the metabolism of proteins, carbohydrates and fats. They also act as anti-oxidants preventing cell damage. Athletes are more vulnerable to cell damage as they inhale more oxygen. Fruits and vegetables in general, contain vitamins. Fibers keep the bowels regular and reduce blood cholesterol.

Last but not least, is water. Water levels directly affect fluidity of blood which transports nutrients, and therefore energy inside the body. Water also regulates the body temperature. Water is obtained through fluids. Low temperature fluids should be preferred as they are absorbed quickly. It is better to consume water at regular intervals during the day and not wait till thirst makes itself felt, as by then the athlete is exhausted. This is in addition to the ad hoc consumption during exercise.

Apart from the nutritional requirements, certain dietary practices are of great help. Having a healthy and adequate breakfast will keep hunger in control and start the day on high metabolism. Ideally, five meals should be eaten daily. This spreads out the intake, helps digestion and keeps the energy levels high. Post-exercise meals aid in quick recovery of lost energy. And, it is always advisable to stay away from canned and fried foods.

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How to Eat to Compete – General Nutrition Guidelines for Youth Athletes

Copyright (c) 2008 Jason Zaretzky

Whether you are training for a competitive sport or if you’re just playing a pick up game with your friends, an athlete’s physical development and performance depends on proper nutrition and eating for competition. In order for your body to operate or expend the energy it needs to meet the demands of your sport, competition, or activity you have to fuel the tank first. In other words you have to ‘eat to compete’.

When I say ‘eat to compete’ I mean you have to consume the proper type and amount of fuel, at the right time in order for you body to perform at an optimal level. By following that guideline alone can benefit any athlete at any level tremendously.

What are the Proper types of foods to consume?

The most appropriate supportive eating plan for an athlete should:

- Be high in nutrient-dense carbohydrates
- Contain a moderate amount of protein
- Include healthy fats
- Provide enough calories to support the demands of training and sports/activities

Great! Now what are nutrient-dense carbohydrates, good protein choices, and a healthy fat? To keep it simple a nutrient-dense carbohydrate is simply vegetables, fruits, whole grains, and anything that is unprocessed (if it comes in a box – it is most likely processed). In other words you want to minimize cakes, cookies, pastas, and anything made from white flour. **Note I said minimize these choices**

Occasional sweets and foods high in fat and sugar are ok once in a while. However, try not to replace a sugary sweet in place of a nutrient-dense food, and try not to use these ‘treats’ as rewards to often. This will only develop an emotion response and engrain ‘sweets ‘n’ treats’ with the accomplishment and reward. Instead try to set reasonable guidelines that encourage more of a balanced approach. What I have clients do is abide by the 90%/10% rule. Basically 90% of the time you stay within your supportive nutrition boundaries, and 10% of the time you can have some leniency.

Ok, now what the heck is a good protein choice? First off, let me rephrase ‘good’ protein choice. There are no good choices and bad choices when it comes to protein and all food for that matter. There are better choices than others, but moderation is key (remember the 90%/10% rule).

Alright, let’s get back on track. Proteins. A protein is basically anything that has or has had eyes. This includes lean meats like chicken, turkey, fish, as well eggs, wild game, red meat and dairy foods.

Fats, Fat, Fat… The evil word that everybody wants to avoid. If you eat fat, you will be fat right? Wrong! In fact your body needs fat to survive and to perform at optimal levels too. The key here is to eat fats that are healthy for you. Avoid/minimize saturated fats or anything that is fried or made with hydrogenated oils. Instead opt for fats that are unprocessed and natural. Flax seed oils and fish oils tend to be your better choices here.

What are the Proper amounts of foods to consume, and when should I eat them?

Now that we know what to eat, we need establish how much to consume, and at what times.

Well as stated earlier you need to consume enough calories to support the demands of you sport, training, or daily activities. I know what you’re thinking… “now I have to figure out how many calories I need, then measure and count calories all day, just so I can play better.”

Maybe… if that’s something you could tolerate and do on a daily basis. However, I know It’s not practical. So here are some basic guidelines in regards to meal quantity meal timing.

Guidelines for eating for increase performance:

- Eat breakfast every morning and then every two to four hours after.
- At every meal consume nutrient – dense carbohydrate, a protein, and a fat.
- Include a fruit or vegetable at every meal.
- The portion size of each of your food categories should be equal in size (an average size of a portion is the size of a cupped hand or a deck of cards)
- Be sure to eat a protein at every meal
- Drink ½ your bodyweight in ounces of water a day minimum (even more on high intensity/activity days)
- Abide by the 90%/10% rule

What about supplements?

Supplements are and should be just what they are called – ‘supplemental’. First and foremost a sound nutrition program has to be established before we can talk about what supplements are best. So for now let’s focus on laying the foundation for a well rounded supportive nutrition plan.

In the mean time a quality multi-vitamin made from real ‘nutrient-dense’ foods has been proven to increase performance, increase health, and aid in getting the appropriate amounts of vitamins and minerals an athlete (or anyone for that matter) needs. I addition a fish oil supplement is beneficial for heart health and improved performance as well.

To learn about the highest quality supplements that are 100% guaranteed and NCAA compliant, visit http://www.optimaladvocare.com

Conclusion

Hopefully this article has provided you with some insightful information regarding how to eat for optimal athletic performance, increased energy, and improved overall health. All you have to do is follow these basic guidelines, and you’ll begin to see the benefits. You’ll benefit by; having increased energy for a longer duration so you can outlast your competition, becoming leaner and harder, bigger, faster, and stronger, as well as be less susceptible to injury.

In closing I recommend that you seek advice from a nutrition specialist and/or a sport performance specialist to better understand ways to implement an optimal nutrition plan that will aid in ensuring optimal performance!