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Why is good nutrition important for athletes?

As an athlete, your physical health is key to an active lifestyle. You depend on strength, skill and endurance– whether you’re going for the ball or making that final push across the finish line. Being your best takes time, training, and patience, but that’s not all. Like a car, your body won’t run without the right fuel. With your demanding exercise needs, you must take special care to make sure you’re taking in enough calories, vitamins and other nutrients to keep you going strong.

An athlete’s diet is not much different than that of any person striving to be healthy. You need to include choices from each of the healthy food groups. However, athletes may need to eat more or less of certain foods, depending upon:

• The type of sport
• The amount of training you do
• The amount of time you spend in training

Path to improved health

Every person’s needs are different. The amount of food you need varies based on your age, height, weight, and sport or activity level. In general, you need to replace the number of calories you burn each day with athletic activity. Calories measure the energy you get from food. Most people need between 1,500 and 2,000 calories a day. For athletes, this number can increase by 500 to 1,000 calories or more.

Calories come in different forms. The main types are  carbohydrates, fats and proteins.

• Carbohydrates (carbs) are your body’s best source of calories. Simple carbohydrates (fruits, milk, and vegetables) are easier for your body to break down. They provide quick bursts of energy. Complex carbohydrates take longer for your body to break down. They are a better source of energy over time.  The complex carbohydrates found in whole grain products are the most nutritious. Examples of complex carbohydrates include whole-grain bread, potatoes, brown rice, oatmeal and kidney beans.
• Fat is another important source of calories. In small amounts, fat is a key fuel source. It serves other functions, such as supporting healthy skin and hair. Do not replace carbs in your diet with fats. This can slow you down, as your body must work harder to use fat for energy. When possible, choose unsaturated fats, such as those found in olive oil and nuts. These fats are better for your health than saturated and trans fats. Too much fat or the wrong kinds can cause health problems. It can raise your bad (LDL) cholesterol level and increase your risk of heart disease and type 2 diabetes.
• Protein is found in foods like meat, eggs, milk, beans and nuts. Some athletes, think they should consume large amounts of protein. While protein does help build muscle, high amounts will not help you bulk up. Over time, too much protein can be harmful to your health. The digestion process can put strain your liver and kidneys.

Athletes need the same vitamins and minerals as everyone else. There are no guidelines for additional nutrients or supplements. To stay healthy, eat a balanced, nutrient-rich diet.  It should include foods full of calcium, iron, potassium, and fibre. You also need key vitamins in their diet, such as A, C, and E. Try not to be tempted by junk foods, which are an empty source of calories.   Instead, focus on lean meats, whole grains and a mixture of fruits and vegetables to fuel your body.

Know when to eat and rehydrate

For athletes, knowing when to eat is as important as knowing what to eat. Try to eat a pre-game meal 2 to 4 hours before your event. For a race, this could be dinner the night before. A good pre-game meal is high in complex carbohydrates and low in protein and sugar. Avoid rich and greasy foods, which may be more difficult for you to digest and cause an upset stomach. Many people find it helpful to avoid food the hour just before a sporting event, as the digestion process uses up energy.

Staying hydrated is the most important thing athletes can do. This is especially true on game day. Your body is made up of nearly 60% water. During a workout, you can lose that fluid rapidly when you sweat. Don’t wait until you feel thirsty to drink., Taking a drink at least every 15 to 20 minutes is a good rule of thumb, but don’t drink so much that you feel overfull.

Water is generally the best way to rehydrate., For short events (under an hour), water can replace what you lose by sweating. For longer events, you may benefit from sports drinks. They provide electrolytes and carbohydrates.  Avoid drinks that contain caffeine. They dehydrate you more and cause you to feel jittery or anxious.

Athletes require a lot of energy and nutrients to stay in shape. Because of this, strict diet plans can hurt your ability and be harmful your health. Without the calories provided by carbohydrates, fat and protein, you may not have enough strength. Not eating enough also can lead to malnutrition. Female athletes can have abnormal periods.  You increase your risk of osteoporosis, a fragile bone condition caused in part from a lack of calcium. (These potential risks are worse in adolescence but still present for adults.) Get medical help if you need to lose weight. Be sure to contact your healthcare provider before making major nutrition changes.

People often overestimate the number of calories they burn when training. Avoid taking in more energy than you expend exercising. Also, avoid exercising on an empty stomach. Every athlete is different, so consider:

• How long before working out is best for you to eat
• How much food is the right amount for you

If you need to gain or lose weight, it must be done safely.  If not, it may do more harm than good. Do not keep your body weight too low, lose weight too quickly, or prevent weight gain in unhealthy ways. It can have negative health effects.

Work with a registered dietitian and don’t experiment with diets on your own. This can lead to poor eating habits with inadequate or excessive intake of certain nutrients.