Sports Nutrition Health Article

Sports Nutrition

Aside from training, nutrition is the most important influence on sports performance. To reach one's highest potential, all of the body's systems must be working optimally. The best way to achieve this is to eat a variety of nutritious foods. Calories, carbohydrate, protein, fat, vitamins, minerals, and fluids all play a unique and crucial role.

Calories

To have enough energy for exercise (and for life), an adequate number of calories must be consumed. The amount of calories needed depends on many different factors, such as age, sex, height, weight, muscle mass, and fat mass. Too few calories can negatively affect workouts and energy levels, as well as cause the breakdown of muscle and bone, increasing the risk of injury.

It is important to nourish the body after several hours with no food (such as during sleep), so breakfast is an important part of adequate calorie intake. Choosing high-nutrient foods—such as fortified cereals with milk, peanut butter with whole grain bread, yogurt, cheese, or fruit—gives the body the right fuel to start the day. Nutritious meals and snacks can also help the body stays fueled throughout the day.

Carbohydrates

Carbohydrates are the body's main energy source for all types of exercise. Carbohydrate is stored as glycogen in the body, and the amount of glycogen stored in the body affects stamina and endurance. When muscle cells run out of glycogen, fatigue sets in and performance will suffer, though the effects will vary among different sports. Training and eating properly, with particular attention to carbohydrates, can increase and maintain glycogen stores, which is particularly important for endurance athletes.

A large part of an athlete's diet should be carbohydrate. Foods high in carbohydrate include pasta, rice, cereals, starchy vegetables (e.g., potatoes, carrots, corn, sweet potatoes), fruit, and bread. Not all carbohydrates are equal in providing needed nutrients, however. Focusing on carbohydrate from whole grains, fruits, and vegetables will make sure vitamins, minerals, fiber, and other important nutrients are part of one's diet, while filling up on too many sweets and processed foods can negatively impact sports performance.

Protein

Protein is essential to build and repair muscle tissue. Protein allows muscles to contract, gain in size, and increase in strength. Loading up on protein does not guarantee larger muscles. Protein in excess of the body's needs is stored as fat, not protein. Muscle growth comes from hard work, proper training, and balanced nutrition. Food sources of protein include lean meat and poultry (fish and chicken), fish, legumes (dried beans and peas), nuts, seeds, and dairy products. Protein needs for active athletes, especially endurance sports, are higher than for non-athletes. The maximum recommended amounts of protein is 1.2 to 1.4 g/kg of body weight. This requirement can be met through diet alone.

Fat provides energy, protects the body's organs and helps with the absorption of some vitamins. When fats are eaten as part of healthful foods, they provide an important energy source for athletes in training. Good choices include the fats from nuts, seeds, vegetable oils (canola, olive, peanut), and avocados.

Vitamins and Minerals

All vitamins and minerals are important. Two that deserve special attention from athletes are iron and calcium. Iron is important to carry oxygen in blood, and it plays a key role in sports performance. The best sources of iron are lean red meats, shrimp, iron-fortified cereals, and bread products.

Calcium keeps bones strong. Foods from the dairy group, including milk, yogurt, and cheese are excellent sources of calcium. Non-dairy sources of calcium include dark leafy green vegetables, but the calcium may not be absorbed as well. There are also many calcium-fortified juices and foods that can help boost calcium intake. In addition, weight-bearing exercises increase bone density. Calcium needs for female teenage athletes is 1300 mg daily.