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Nutrition
and Athletic Performance Provided
by A.D.A.M., Inc. Definition
The relationship between food
consumption and athletic performance. Function
Perhaps only an elite athlete
would value the subtle improvements in performance that dietary changes
can provide. There is a large body of evidence showing a relationship
between food consumption and athletic performance. A poor diet will almost
certainly have a negative effect on the performance of even the most
casual athlete. A good diet providing adequate calories, vitamins,
minerals, and protein will help provide the energy required to finish a
race or simply enjoy a recreational sport or activity. Recommendations
The diet recommended for an
athlete differs little in composition from the diet suggested for any
healthy individual. The Food Guide Pyramid is an excellent guide, however,
the amount of each food group needed will depend on the type of sport, the
amount of training and the time in relation to activity or exercise.
Calorie needs vary with the size, age, sex and physical activity performed
by the individual so the number of servings a person requires will vary. CARBOHYDRATES: Complex
carbohydrates are a diet staple. They are found in foods such as pasta,
bagels, whole grain breads and rice. They provide energy, fiber, vitamins,
and minerals and are low in fat. Carbohydrate loading (a concerted
diet/training regimen) will increase the body's energy stores of
carbohydrate (called glycogen). It has been shown to improve performance
in endurance-type activities lasting more than 1 hour. The classical
method of carbohydrate loading has been abandoned and replaced by a
modified method which is safer and equally effective at increasing muscle
glycogen. The most important factor influencing glycogen stores is to
consume 50 to 60% of the calories from carbohydrates on a daily basis. Simple sugars such as soft
drinks, jams and jellies, and candy provide few nutrients but a lot of
calories. They may actually decrease performance when consumed directly
before an athletic event as they may cause hypoglycemia. PROTEIN: Protein's
most important functions in the body are to support growth and to repair
body tissues. Many people feel athletes need a high protein diet to
support muscle growth despite the fact that researchers have repeatedly
proven this false. It is also a myth that a high protein diet will promote
muscle growth. Only strength training and exercise will promote changes in
muscle. Athletes, even body builders, require only small increases over
normal needs in order to support muscle growth. Athletes easily meet this
increased need by simply consuming more total calories (eating more food).
Americans already eat more protein than they need, almost two-fold, so
protein needs for muscle development are being met before strength
training begins. Excess protein is used as energy and can be stored as
body fat. Amino acid supplements and excessively high intakes of protein
are not recommended. They can increase calcium loss, and put an added
burden on the kidneys which are required to filter the excess nitrogen
protein provides. WATER AND FLUID: Water is
the most important, yet over-looked, nutrient by athletes. Water and
fluids are essential to maintaining good hydration and body temperature.
Sweat losses to keep the body cool can exceed several liters in a 1-hour
period. Adolescents and adults should replace any lost body weight lost
during a exercise with equal amounts of fluids. A good indication that you
have fully rehydrated is to check to see if your urine is clear. Cool
water is the best choice.
ACHIEVING DESIRED WEIGHTS FOR
COMPETITIVE PURPOSES: Changing body weight to
improve performance must be done safely and effectively or it may do more
harm than good. Maintaining an unrealistically low body weight, rapid
weight loss, and unnaturally suppressing weight gain can have negative
health effects so it is important to set realistic body weight goals. Young athletes attempting to
lose weight will benefit from a consultation with a Registered Dietitian;
eating disorders and poor dietary habits may result from experimentation
with diets. The Food Guide Pyramid is an excellent resource to ensure
adequate food intake to meet vitamin and mineral needs while safely
achieving body composition goals. Make sure that you speak with
a health care professional to discuss a diet appropriate for your sport,
age, gender and amount of training. |
