The first post was all about being able to create a
program for yourself so that you would be able to peak right before your big
game. This post is going to be
about creating a healthy nutritional plan for you.
Nutrition in athletics is one of the most
important things you should be concerned about. The food that you consume has the potential to enhance or
hinder your performance. It is
essential that whatever type of athlete you are that you get the proper amount
of carbohydrates, fats, protein, water, vitamins, and minerals in your diet so
that you will be able to perform to the best of your ability. Eating a well balanced diet also gives
you a better sense of well-being.
For now we will cover the macronutrients, which are carbs, protein, and
fats.
Protein is an important macronutrient because
during cell turnover - the
constant breakdown and regeneration of cells – the immediate supplier of amino
acids is the body’s free amino acid pool.
The pool is replenished from dietary protein digestion, as well as the
amino acid released from tissue turnover (NSCA Essentials of Strength Training
and Conditioning 3rd edition).
As you can see protein is very important in the repair of tissues. If you are an aerobic endurance athlete
it is recommended that you consume between 0.8g/kg body weight – 1.4g/kg body
weight because you will use a higher amount of protein to fuel your
activity. If you don’t know how
much you weight in kilograms (kg) you just take your weight in pounds (lbs) and
divide by 2.2 (there are 2.2 lbs in 1 kg). If you are an athlete engaged in heavy resistance training
you may have to increase your protein requirements up to 1.7 g/kg of body
weight. However if you are among
the many that find yourself in a cross between the two groups a general
recommendation of 1.5g/kg o 2.0g/kg of body weight would ensure adequate
protein consumption. Protein
should account for 10%-15% of your total caloric intake. Lean meats such as chicken, turkey, and
fish are healthier alternatives to ham, and other red meats.
Carbohydrates provide fuel for energy. Without them you would feel sluggish
and may experience a decrease in performance. Bottom line, you need to eat carbs. Aerobic endurance athletes (cyclists,
tri-athletes, distance runners, soccer players) who train for 90 minutes or
more a day should consume high levels of carbs this equates to about 8 to
10g/kg body weight a day. Athletes
who participate in sports such as football, basketball, and track need about
half the amount of carbohydrates recommended for endurance athletes. To support training and performance of
strength, sprint, and skill athletes it is recommended that you eat between 5
and 6g/kg body weight a day.
Because carbohydrates are your major source of fuel the Institute of
Medicine recommends 45-65% of your total caloric intake be from carbs. With this being said, it is important
to note that some athletes do not do well on a high carb diet as well as
others. Individualizing
carbohydrate intake should be based on the athletes training program for
optimal results. You should focus
on eating whole grains for energy sources. However if you are eating less than 2 hours before a
practice or event it’s better to eat more refined grains so that the fiber
content is lower. This decreases
gastrointestinal discomfort and increases the absorption rate of glucose into
the bloodstream.
The last macronutrient we will discuss is fats
or lipids. Some fats are better
than others, fat provides lots of energy.
You need to consume fat to be able to absorb the fat-soluble vitamins A,
D, E, and K. Fats that are preferred
for consumption are those found in olive oil, avocados, and fish. All three of these sources are omega 3
fatty acids, which lack in the average American diet. These types of fat help reduce inflammation which reduces
stress on your body. The
recommendation for the general public from the Institute of Medicine is that
fat should constitute 20% to 35% of the total calories consumed, with less than
10% from saturated fats (solid at room temperature).
A moderate varied diet not only includes lean
meat, whole grains, and unsaturated fats, but also remember it is important for
athletes to never skip a meal.
This ensures that you will always maintain a steady level of energy
throughout the day and also during exercise.
