Nutrition, or still, dieting for athletes; is a topic which has grown as a dynamic field of clinical study. Research continues to advise improved nutritional guidelines and providence for both active adults and competitive athletes. In fact, science recognizes sports nutrition and energy intake as the “cornerstone of the athlete’s diet.”
What Is Sports Dieting?
Dieting plays a key role in the success of every athlete – whether it is done properly or with a careless approach. It is a well-designed nutrition plan that optimizes the performance of athletes so they can perform at their best. Proper dieting involves the supply of the right food type, energy, nutrients, and fluids to keep the body well hydrated and functioning at peak levels. Sports nutrition is unique to each person and is planned according to individual goals. There could be variations in dieting due to specific energy demands of individual athletes.
Basics of Sports Dieting: Macronutrients
It is very obvious in our world today that energy is derived from the food and fluids we take into our body. It is with this energy that we can carry out our daily physical activities. Macronutrients in the following food groups supply the necessary energy essential for optimal body function:
- Carbohydrates are either simple or complex, and they are the most important energy source for the human body. Simple carbohydrates (also carbs) include naturally occurring sugars present in fruits; vegetables, milk, potatoes, and so on. Most vegetables and oats are examples of healthy complex carbs. Our digestive system breaks down complex carbs into glucose or blood sugar which is a very simple form of carbohydrates and makes it easy for the body to extract energy.
- Proteins are made up of a chain of amino acids and are important to every cell of the human body. Proteins can either be complete or incomplete. Complete protein usually contains all the amino acids needed by the body. Examples are animal-sourced like meat, fish, poultry, and milk. Incomplete protein sources (typically plant-based proteins), on the other hand, often lack one or more of the essential amino acids needed by the body. This is pertinent to note because the body does not manufacture amino acids; hence, they can only be supplied through food.
- Fats can either be saturated or unsaturated, and they play a key role in the human body. Unsaturated fats are considered healthy and are plant-sourced. Examples are olive oil and nuts. Saturated fats are found mostly in animal products like red meats and high-fat dairy, which are indicated to increase the risk of disease. Fats also provide the body with energy, help with body development, protect body organs, and maintain cell membranes.
The Goal of Sports Nutrition
Athletes take heed to proper dieting to help them achieve their goals. Some individual athlete goals could include gaining less mass, improving body composition and structure, or enhancing athletic performance. These scenarios require different dieting programs. Extensive research findings have shown that the right food type, required calories, proper timing, fluids, and supplementation are essential and specific to each. Therefore, the following are different states of training and competitive sport, with the appropriate dieting technique:
Eating for Exercise or an Athletic Performance
Training programs require a well-designed diet for active competitive athletes. Research shows that a balanced nutrition plan should include sufficient calories and healthy macronutrients to enhance athletic performance. The body will make of carbohydrates or fats as the main energy source, depending on how intense and how long the exercise is. Inadequate caloric intake can hamper athletes’ training and performance.
Athletes who exercise about three to four times weekly can meet nutritional needs through a normal healthy diet. However, athletes performing intense training, ranging from five to six times weekly, will require significantly more nutrients to support energy demands. For example, and according to research, energy expenditure for extreme cyclists competing in the Tour de France is approximately 12,000 calories per day.
- Carbohydrates are the main energy source for a competitive athlete. General guidelines for carbohydrate intake are based on body size and training characteristics. Carbohydrate needs in a daily diet can range from 45 to 65 percent of total food intake depending on physical demands.
- Proteins are responsible for muscle growth and recovery in the athlete. The adequate amount of protein per individual helps to maintain a positive nitrogen balance in the body, which is vital to muscle tissue. Protein requirements can vary significantly ranging from 0.8g to 2g per kilogram of body weight per day.
- Fats help maintain energy balance, regulate hormones, and restore muscle tissue. There are also essential fatty acids that are especially important to a sports nutrition diet. Research findings recommend that an athlete should consume approximately 30 percent of their total daily caloric intake as healthy fat.
Eating for Endurance
Endurance programs are characterized by about one to three hours per day of moderate to hard core exercise. High-energy intake in the form of carbohydrates is essential in this case. According to research, target carbohydrate consumption for endurance athletes varies from 6g to 10g per kilogram of body weight per day. Fat is a secondary source of energy used during long-time training sessions.
Eating for Strength and Competition
Resistance training programs are organized to progressively build the strength of skeletal muscles. Strength training is tough work. It requires adequate amounts of all macronutrients for muscle development. Protein intake, in this case, helps to increase and maintain lean body mass. Research also indicates that the protein requirements of the body can vary from 1.2g to 3.1g per kilogram of body weight per day. Preparing for a competitive event may cause a variation in the dieting requirements. For example, strength athletes strive to develop lean mass and fitting body size for their sport. Those who engage in endurance running focus on reduced body weight during their event. The goals of individual athletes will determine the best dieting strategy. Pre and post-workout meal plans are unique for each athlete and essential for their optimal performance.
Hydration and Sports Performance
Proper hydration and electrolytes are expedient for the health and performance of athletes. Every day, we all lose water as we carry out our activities; nevertheless, athletes tend to lose more body water as they sweat during rigorous workouts. They also tend to lose a lot of Sodium too.
Dehydration which is the process of losing body water, can compromise athletic performance and deter cognitive function. It is recommended for athletes to use fluid replacement techniques as part of their sports dieting to maintain optimal body functioning. Rehydration with water and sports drinks containing sodium is often consumed depending on the athlete and sporting event. It is even recommended that they drink “Alkaline water” which provides a rich supply of sodium and potassium. The result of inadequate hydration for athletes could be any of the following: dehydration, Hypovolemia (decreased blood volume) and Hyponatremia (low blood sodium levels or water intoxication)
Sports Dieting for Special Populations and Environments
Sports dieting cover a wide range of needs for athletes. Unique populations and environments require additional guidelines and information to enhance their performance. For example:
- Vegetarian athlete: A vegetarian diet is characterized by high intakes of plant proteins, fruits, vegetables, whole grains, and nuts. It may be nutritionally adequate; however, insufficient evidence exists on long-term vegetarianism and athlete performance. Dietary assessments are therefore recommended to avoid deficiencies and to ensure adequate nutrients to support athletic demands.
- High altitude athlete: Special training and nutrition are required for athletes who train at high altitudes. Furthermore, increasing red blood cells to carry more oxygen is essential. Also, iron-rich foods are an expedient component for a high altitude athlete as well. It is important to note that exposure to extremely high altitudes can increase the risk of illness for such athletes. Also, foods which are high in antioxidants and protein are essential, fluid requirements may vary for individual athletes, and hydration status should be individually and discreetly monitored.
- Hot environments: Athletes who compete under hot conditions are exposed to a greater risk of heat illness which can have adverse health conditions. Also, fluids and electrolyte balance are crucial for these athletes. Also, hydration techniques are required to maintain peak performance while exercising in the heat.
- Cold environments: Athletes who exercise and carry out their sporting activities in cold environments usually enjoy adequate hydration and optimum body temperature. However, leaner athletes are exposed to a higher risk of hypothermia. Therefore, the modification of caloric and carbohydrate intake is important for this athlete. Such an athlete should focus more on eating foods which help to resist cold.
Eating Disorders for Athletes
Eating disorders in athletes are quite common. Imperatively, athletes are required to maintain lean bodies, low body weight, and also exhibit muscular development; to maintain maximum performance. Since many athletes tend to be affected by chronic competitive pressure, they can experience psychological and physical stress which usually leads to disordered eating habits. These habits, if not well managed, can eventually lead to some adverse health conditions. The most common eating disorders among athletes include Anorexia nervosa, Bulimia, compulsive exercise disorder, and Orthorexia.
The nutritional needs of these individuals largely differ from that of other athletes. In fact, until someone with an eating disorder is considered fit again, the primary focus should be put on treating and managing the eating disorder; and providing the diet needed to achieve and maintain good health, rather than athletic performance.
Proper dieting is imperative for athletes; as this goes a long way in their performance and ultimately their health. As a result, Measures should be taken to ensure that athletes give heed to their nutritional needs and adhere strictly to them. As a matter of fact, not only athletes should see proper dieting as imperative; rather, we all should see to it that our dieting habits are such that will keep us healthy and effective. A healthy man is a healthy generation. A healthy man is a productive generation.
