ATHLETES & NUTRITION
Fuel your tank with the right stuff!
According to Dr. Dan Bernardot, author of "Nutrition for Serious Athletes" an athlete's training needs may require extra nutrients for added energy, depending on the rigors of the workout. One must have the proper balance of carbohydrates, proteins and fats. And plenty of water is essential. Requirements will vary based on body makeup and the degree of exercise maintained.
CARBOHYDRATES
Muscles get their building power from carbohydrates. Athletes should take at least 60% of their calories from carbohydrates, and no more than 10% of these calories in the form of simple carbohydrates. Get carbohydrates from pasta, bread, cereal, beans, fruits, and vegetables. The carbohydrates consumed before, during and after exercise will effect your performance.
PROTEIN
Protein is nearly 45% of the body. The amount we need for activity and health depend on energy usage. Protein sources include meat, poultry, fish, and eggs. Be aware that burning protein for fuel causes increased water loss which may increase the risk of dehydration, according to Dr. Benardot.
FATS
Fats provide essential nutrients and help transport nutrients to provide energy. Stored fat can also be a source of energy for athletes, especially those in endurance sports. Be aware that fats occur naturally in whole milk, meat, nuts, and cheese, and they are often added in food processing to make potato chips, other foods and desserts. Athletes should limit fat intake to reasonable amounts.
FLUIDS
When physically active, the body requires water or other fluids so that it can cool itself, primarily through evaporation of sweat. Even a small fluid loss of 2% can impair athletic ability. Dehydration occurs when l% of the body weight is lost in fluid. Continued losses increase your risk for heat injury, such as heat cramps, heat exhaustion and heat stroke.
HOW MUCH FLUID DO I NEED?
Drink adequate amounts of fluid to avoid thirst. Drink 8 to 16 ounces two hours before exercise. Drink another 4 to 8 ounces immediate before competition or work out. Drink at least 4 to 8 oz of fluid every 15 to 20 minutes during exercise ( whether thirsty or not) After competition or work out, drink 2 cups of fluid for every pound lost during the session, continue to take in fluids throughout the day. Drink at least 8oz of fluid at meal time. Drink at least 8oz between meals.
PRE-GAME RULES
According to Linda Boeckner, Extension Nutrition Speccialist, University, of Nebraska Panhandle Research and Extension Center, following these pre-game and post game rules will give you a winning edge.
Eat lightly 2-4 hours before any athletic event.
Eat complex carbohydrates such as bread, potatoes, pasta and rice and keep
Keep protein and fat intakes low, since these can slow digestion.
Avoid bulky foods like raw fruits and vegetables, dry beans, peas and popcorn, as they may stimulate bowel movement.
Eat slowly and chew well.
Drink water to be adequately hydrated.
POST GAME RULES
Consume carbohydrate-rich foods and beverages as soon as possible after competition. They will replenish glycogen stores quickly and get the athlete back into performance shape. Fruits, juices, and high carbohydrates drinks are examples. Replace any potassium or sodium that has been lost during competition or training by using foods. Fruits and vegetables are excellent sources of potassium. Replace sodium by eating salty foods.
Sources:
Dr. Dan Benardot. 2001-2005 Nutrition for serious athletes.
Linda Boeckner. 1998 Extension nutrition specialist. University of Nebraska Panhandle Research
and Extension Center.