8f14e45fceea167a5a36dedd4bea2543 | WAHS Rehab & Sports Medicine Training Tip of the Month / Archived / Nutrition Considerations for the Athlete / 8f14e45fceea167a5a36dedd4bea2543

A Division of Watertown Area Health Services

Training Tip of the Month

Nutrition Considerations for the Athlete
Exercise is only a piece of the puzzle with being athletic. Proper diet and nutrition are also a consideration that must be taken into account. By appropriately combining sport nutrition with exercise performance can be utilized to its fullest.

Besides drinking an adequate amount of fluid during periods of training and competition, adequate calorie intake must also be met to meet growth and development needs. This is especially important for the adolescent athlete, but applies to all ages. Nutrients found in food supply the fuel needed to be physically active. Exploring the positive and negative effects of different foods will assist in creating an appropriate diet plan for the athletic individual.

Calories are used to provide the body with the energy it needs to be active. Intake varies upon the individual and can range from averages of 2000-3000 calories/day depending on gender and activity level. Typically women need less calories than men to provide their bodies with the appropriate amount of energy. Along with having enough calories to stay active it is also import that those calories are being taken in by the correct sources. There are three main sources that the body is fueled by: carbohydrates, fats, and protein.

Energy

Made up of sugars and starch, carbohydrates should make up the majority of calories in the diet. They are needed to maintain muscle glycogen stores which supply the body with energy for aerobic and anaerobic endurance activities. By increasing these glycogen stores, fatigue will be delayed and performance can be maintained. About 60% of caloric intake should be of carbohydrates for the athletic individual. This allows for the muscles to have an energy store on demand. Good sources of starch include breads, pastas, cereals, beans, and potatoes. Sugars come in many forms and can be found in fruit/vegetable products/juices (glucose, fructose), milk (lactose), sugar cane (sucrose), and fermented grain products (maltose)

Fat is required by the body to absorb vitamins and to supply muscles with energy after carbohydrate sources are depleted. No more than 30% of diet should be taken from fat calories.

Protein is necessary to build, maintain, and repair muscle tissue. It is broken into smaller components called amino acids which are needed to create many hormones and enzymes needed for the body to function. Diet should consist of 15% protein intake for the active individual.

Caffeine and Alcohol

Probably the most widely used stimulant, caffeine is found in the diet in such products as coffee, tea, soda, and chocolate. It is generally accepted that caffeine will increase physical performance, but the necessary amount needed to increase performance is accompanied by many other negative side effects. These side effects may include anxiety, insomnia, palpitations, increased blood pressure, stomach irritation, and most importantly dehydration. Caffeine has no nutritional value and is classified as a drug due to the affects it has on the hormone system. It is best to avoid caffeine as a performance enhancer.

Even in moderation, alcohol has effects on physical activity. Drinking alcohol will promote dehydration, reduce blood sugar levels, impair reaction times, reduce endurance, and increase the risk for injury. Like caffeine, there is no nutritional value behind alcohol. Drinking 48 hours prior to activity will still demonstrate these effects. For an athlete it is most beneficial to avoid alcohol as much as possible when training.

Pre-Game Nutrition

Fueling up on carbohydrates before exercise or competition is important to prepare the body for activity. Meals should be eaten 3-4 hours prior to exercise. A light snack may also be consumed utilizing the high carbohydrate, low fat guidelines 1-2 hours in advance. Eat light and chew well. Try and avoid raw fruits and vegetables, dry beans, and popcorn. These types of foods may lead to gastric upset. Remember that it is also important to be fully hydrated prior to activity.

Post-Game Nutrition

After exercise it is necessary to restore the glycogen that was used by eating foods and drinking beverages rich in carbohydrates. Fruit juices will quickly restore these glycogen stores. Re-hydrate by drinking plenty of fluids and restore electrolytes by eating foods/drinks containing potassium (fruits and vegetables) and sodium (salty foods). Return to a normal high carbohydrate diet at the next meal.

To get further information on this topic, please call the Watertown Memorial Hospital Sports Medicine Department at (920)262-4220.

July, 2007
Dangers of Dehydration

June, 2007
Ice Or Heat?

May, 2007
Speed, Agility, and Conditioning Camp

April, 2007
What To Do When A Tooth Gets Knocked Out

February, 2007
EXERCISE AND THE COMMON COLD

January, 2007
Precautions To Take When Training Outdoors in Winter

December, 2006
Hamstring Flexibility

November, 2006
Weight Loss in Wrestling

September, 2006
Choosing the Right Shoes

August, 2006
Core Strength

June, 2006
What It Means To Be An Athlete

May, 2006
Performance Enhancement Camps

April, 2006
Shin Splints

March, 2006
Bone Health: More than Just Calcium

February, 2006
Calcium For A Healthy Body

December, 2005
Caffeine as an Ergogenic Aid

November, 2005
Plantar Fasciitis

September, 2005
Warm Up and Cool Down

August, 2005
Nutrition Considerations for the Athlete