Eating for Athletic Performance (2702)

Poor nutritional habits can have a negative effect on your training level and ultimate performance. A properly balanced diet will enhance your performance. Physically active people of all ages need increased amounts of calories and water.

Physically active people require more food energy than sedentary individuals. Most physically active people can increase the proportion of complex carbohydrates or starchy foods in their diet to meet their increased need for energy. Whole grain breads and cereals, rice, pasta, legumes, fruits, and vegetables, are excellent sources of complex carbohydrates. They are also low in fat and high in vitamins, minerals, and dietary fiber.

Protein requirements of athletes are not much different from those of the average individual. The athlete may consume an extra serving of meat or milk as a part of increasing caloric intake. Protein and amino acid supplements are unnecessary.

You can usually meet vitamin and mineral needs by eating a diet well balanced in carbohydrates, fat and protein selected from a variety of foods. Women athletes, especially elite runners and gymnasts who are vegetarians, may need to consume extra dietary sources of iron to avoid the risk of developing anemia. Research studies have shown that vitamins and minerals consumed in excess of one's daily requirements cannot improve performance.

Water replacement is the most important nutritional practice during prolonged exercise, especially in hot weather. Aside from water's vital role in energy metabolism, fluid balance and nutrient support, it also serves to help keep bodies cool. Exercising vigorously in hot, humid weather can lead to increased body core temperature, dehydration and electrolyte loss. These factors can contribute to the development of a variety of heat-related disorders such as dizziness, fainting, cramps, fatigue, and exhaustion.

Thirst is not a good indicator of fluid needs during strenuous exercise. Whether thirsty or not, athletes benefit from drinking plenty of water before, during, and after the workout. Drink cool water every ten to twenty minutes in half- to full-cup quantities. To check water replacement, weigh yourself before and after the workout. Drink two cups of fluid for each pound lost.

Although sweat contains electrolytes such as sodium and potassium, it mainly consists of water. Salt tablets actually make dehydration more severe, so do not use them; instead, concentrate on replacing lost fluid with water, diluted fruit juice or a sports beverage if you prefer it. Fluids containing caffeine have variable effects on different individuals. Small amounts can promote alertness, but large amounts can cause problems like nervous jitters and frequent urination.

On competition days, eat meals high in complex carbohydrates and low in fat three to four hours before the event. This way, digestion is nearly complete and won't interfere with performance. Remember to consume water before, during, and after any workout.

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