How to Use Nutrition to Optimize Athletic Performance, By: Maeson Tydings, University of Florida

Have you ever been at practice and realized that you have no energy left and you aren’t even half way through practice? Or you did a high intensity conditioning workout a few days ago and still seem to be sore? What you fuel your body with before and after practice or a game can affect how you perform as an athlete. In this article, the American Dietetic Association, the Dietetics of Canada, and the American College of Sports Medicine come together to debate what it means for an athlete to have optimal nutrition and how it effects their athletic performance and recovery time. They use an evidence-based analysis approach in order to configure a preferred diet plan for a competitive athlete. 

            The American Dietetic Association, Dieticians of Canada, and American College of Sports Medicine have determined a standard for the current energy, nutrient, and fluid intake recommendations for competitive athletes. However, these recommendations may vary between sports, individual athlete needs, and current competition level (Rodriguez, 2009). 

            Athletes must consume adequate energy when participating in high intensity exercise or long duration training. Failure to meet these requirements can result in loss of muscle mass; increased risk of injury, illness, and fatigue; and a prolonged recovery process. Food amounts depend on several factors such as daily energy expenditure, sport, sex, and surrounding environmental conditions. Carbohydrates are a large source of energy because they maintain blood sugar levels during exercise and replace muscle glycogen. Glycogen is the part of bodily tissue that stores carbs and plays a big role in muscle recovery. Carb recommendations for athletes is approximately 2.7-4.5 grams. 

Protein is the powerhouse of the food groups that is essential for athletes. Protein is used by our bodies to build and repair tissues, muscle, and a range of body chemicals. The recommended protein intake for endurance and strength-trained athletes is 0.5-0.8 grams. If this requirement is failed to be met through diet alone, protein and amino acid supplements are recommended.

Fat is another source of energy that is essential for athletes through consumption of things like fat-soluble vitamins and essential fatty acids. The recommended fat intake should range between twenty and thirty-five percent of total energy gained from food consumption. Basically, about a quarter of your plate should contain healthy fats. A great example of these healthy fats is avocados. Contrary to popular belief, a low-fat diet does not benefit athletic performance, however, high fat diets are also discouraged. 

            Eliminating a specific food group, a common one is carbohydrates, or practicing other extreme weight loss practices can be extremely harmful for athletes and result in a micronutrient deficiency. Micronutrients are vitamins and minerals that are needed by our bodies in small quantities to help in energy production.  Common micronutrient deficiencies are vitamin A, Iodine, Iron, Zinc, and Folate. 

            Another part of nutrition that is just as essential as food is hydration. Fluid intake is extremely important before, during, and after exercise in order for an athlete to perform at the highest level. Athletes must drink fluids to make up for the amount lost when sweating during activity. An athlete should drink between 16-24 oz of fluid for every pound lost during exercise. This is especially important for athletes competing in high temperatures or high altitudes.

Figure 1. Health Nutrition. (2011).Balance Diet [Image]. 

Food choice before, during, and after exercise or competition is very important for maximum performance. Before participating in exercise, a snack or meal that is high in carbs, moderate in protein, has sufficient fluid, and is low in fat and fiber should be consumed to maximize maintenance of blood sugar and minimize stomach distress. A great example of a sufficient pregame meal is pasta with grilled chicken. 

During activity the goal is to eat something that replaces the fluid lost during activity and continues to boost and maintain blood sugar levels. It is imperative these guidelines be followed if an athlete is competitive for longer than an hour or has not consumed enough fluid prior to exercise. A good choice for a halftime snack is watermelon slices because of the large combination of water and natural sugars.  

After exercise, the goal of food and drink consumption is to make up for lost fluids, electrolytes, energy, and carbohydrates to replace muscle glycogen and initiate the recovery process. It is recommended that 0.5-0.7 g of carbs are consumed 30 minutes after activity and again every two hours for the next six hours to adequately replace glycogen stores. It can also be beneficial to eat protein post game to give your body the amino acids it needs to repair muscle tissue. A turkey burger is a very good option for a post-game recovery meal. 

How we treat our bodies, especially as competitive athletes, depends on the energy level and effort type we are able to get from them. Treating your body well doesn’t just mean feeding it well, though it is a crucial part; it also means getting enough sleep, taking time to properly recover, not engaging in drugs and alcohol, and taking care of your mental health. As athletes, we depend so heavily on our bodies to compete, so we must treat our bodies as our biggest asset and nourish them as such. 

References

Rodriguez, N. R., Di, N. M., & Langley, S. (2009). American College of Sports Medicine position stand. Nutrition and athletic performance. Medicine and science in sports and exercise, 41(3), 709-731.

Picture by Health Nutrition: https://flic.kr/p/9vFfEv