| Copyright (c) 2009 Neal Spruce | | | | inefficient source of energy, very little protein is used |
| Nutrition Makes a Difference | | | | for fuel unless carbohydrate intake is limited or energy |
| Optimal athletic performance requires food and nutrient | | | | demands are extreme. In this case, protein is detoured |
| intake that is tailored to each athlete's sport, training | | | | from its main functions and is broken down for fuel. |
| schedule and individual needs. Many athletes, especially | | | | Eating adequate amounts of carbohydrates spares |
| younger ones, gravitate toward typical eating patterns | | | | protein for building and repairing tissues and prevents |
| which can significantly decrease their chances to | | | | the loss of lean tissue. General protein |
| reach their peak performance. The basics of | | | | recommendations are listed below. |
| performance nutrition are discussed here to help | | | | - Protein should make up approximately15 to 20 |
| maximize your physical potential and reach your | | | | percent of total daily calories which most people meet |
| performance goals. | | | | with a typical diet. - The daily protein requirement for |
| Energy is the Foundation for Success | | | | sedentary adults is approximately 0.4 grams per pound |
| Your daily calorie intake should provide enough energy | | | | of body weight per day but active adults require more |
| for all activities, muscle repair and optimal functioning. | | | | - up to 1 gram per pound of body weight per day. , - |
| Energy needs for athletes vary considerably based on | | | | Lean meats, poultry without the skin, fish, eggs and soy |
| individual differences and activity level. General | | | | products are excellent sources of protein. Other |
| guidelines are listed below: | | | | sources include beans, nuts and low-fat dairy products. |
| - Athletes who train approximately 2 to 6 hours per | | | | Fats - The Body's Unlimited Energy Source |
| day, 5 to 6 days a week need ~ 23 to 36 calories per | | | | Dietary fats are essential to health because they help |
| pound of body weight per day. This equates to 2,500 | | | | deliver vitamins, minerals and nutrients needed for |
| to 8,000 daily calories for athletes who weigh up to | | | | normal growth and functioning. Most people get plenty |
| 220 lbs. - Those athletes that train or compete heavily | | | | of fat in their diets. Furthermore, fat is not the main |
| need to consume more calories - up to 12,000 calories | | | | energy source during exercise and the body's stores |
| per day. - Athletes who weigh more than 220 lbs may | | | | cannot be depleted during exercise. This means daily |
| need approximately 6,000 to 12,000 calories per day | | | | fat intake is less important than carbohydrate and |
| depending on training volume and intensity. | | | | protein needs. In fact, what leads to fatigue - or what |
| Monitoring your weight and body composition regularly | | | | athletes refer to as "bonking" is caused by the |
| will allow you to determine whether your daily calorie | | | | depletion of carbohydrates. Guidelines for fat intake |
| intake is appropriate. Because energy can neither be | | | | are listed below. |
| created nor destroyed, when you consume more | | | | - Dietary fats should make up around 25% of the diet |
| energy (calories) than you use, no matter what kind of | | | | - The majority of fat intake will automatically come |
| food it comes from, the excess is stored as body fat | | | | from protein foods such as meat, fish, milk and other |
| or used to build muscle. If you burn more energy than | | | | dairy products. - Good sources of healthy fats include |
| the calories you consume from food and beverages, | | | | olive oil, canola oil and nuts. Summary |
| you will decrease your body mass. Just as the high | | | | Based on the sport, the goal of performance nutrition is |
| performance car uses a special blend of gasoline to | | | | to eat carbohydrates, protein and fats in ideal amounts |
| achieve peak performance, athletes also require the | | | | and at proper times to allow you to perform at a high |
| proper mixture of fuel (carbohydrates, proteins, and | | | | level while preventing unwanted weight gain or weight |
| fats) to perform optimally. Therefore, the "blend" of fuel | | | | loss. By keeping protein intake within the proper range |
| and timing of meals and snacks are critical to | | | | to satisfy growth and repair, you can consume as |
| optimizing your performance potential. | | | | much carbohydrate as necessary to keep filling the |
| Carbohydrates - The Main Energy Source | | | | main "gas tank" and leave the remaining calories for |
| Carbohydrates, which rapidly break down to blood | | | | dietary fats. |
| sugar (glucose), are the body's primary and favorite | | | | References |
| energy source. The brain, nervous system and | | | | -Kreider RB, Almada AL, Jose Antonio J, Broeder C, |
| muscles are fueled mostly by glucose. Therefore, a | | | | Earnest C, Greenwood M, Incledon T, Kalman DS, |
| continuous supply of carbohydrates is necessary to | | | | Kleiner SM, Leutholtz B, Lowery LM, Mendel R, Stout |
| prevent body stores from being depleted. If inadequate | | | | JR, Willoughby DS, Ziegenfuss TN. ISSN Exercise & |
| amounts of carbs are consumed a person can | | | | Sport Nutrition Review: Research & |
| experience impaired performance, fatigue, and low | | | | Recommendations J Int Soc Sports Nutr. 2004; 1(1): |
| energy levels. Proper management of the amounts, | | | | 1'44. |
| types and timing of this nutrient is required to fill and | | | | -McArdle WD, Katch FI, Katch, VL. Sports & Exercise |
| refill the main "gas tank". Key carbohydrate guidelines | | | | Nutrition. Maryland: Lippincott Williams & Wilkins; 1999. p. |
| are listed here: | | | | 15. |
| - Carbohydrates should make up approximately 60 | | | | -Burke LM, Kiens B, Ivy JL. Carbohydrates and fat for |
| percent of your diet. - Starches and grains (breads, | | | | training and recovery. J Sports Sci. 2004 |
| pasta, rice, potatoes, etc) should be eaten at each | | | | Jan;22(1):15-30. Review. |
| major meal throughout the day to provide a lasting | | | | -Haff GG. "Carbohydrates." Essentials of Sports |
| energy source. Major meals should be eaten three to | | | | Nutrition and Supplements. Ed. Antonio J, et al. New |
| four hours apart. - Carbohydrates such as fruit, energy | | | | Jersey: Human Press, 2007. 298. |
| bars/shakes, and sports drinks are ideal for rapid | | | | -Maughan RJ, Burke LM. Sports nutrition. Malden, MA: |
| fueling before activity and immediately after exercise | | | | Blackwell Science, 2002 |
| to enhance recovery and muscle growth. - Depending | | | | -Unnithan VB, Goulopoulou S. Nutrition for the pediatric |
| on the sport, you should consume 3 to 4.5 grams of | | | | athlete. Curr Sports Med Rep. 2004 Aug;3(4):206-11. |
| carbohydrates per pound of body weight per day. | | | | -Ziegenfuss TN, Landis J. "Protein." Essentials of Sports |
| Protein - The Building Blocks | | | | Nutrition and Supplements. Ed. Antonio J, et al. New |
| Muscles and other body tissues are made up of | | | | Jersey: Human Press, 2007. 256. |
| proteins. Although protein contains the same amount of | | | | -Committee on Nutrition, American Academy of |
| energy as carbohydrates, its primary function is the | | | | Pediatrics. Pediatric nutrition handbook, 3 ed. |
| growth and repair of these tissues. Because it is an | | | | |