SPORTS NUTRITION

Being an athlete requires good conditioning and training as well as good

nutrition. The food that athletes consume has an impact on their strength, training,
performance and recovery. Consuming a diet that meets their body’s needs is essential
for athletes in optimizing their athletic performance as well. The diet of an athlete is not
that different from the diet of an average heathy person although it is dependent of the
intensity and duration of their training as well as their type of sport.
Maintaining energy balance is crucial for an athlete. This is achieved when the
total energy intake is equal to the total energy that is expended during physical
activities. An athlete’s physical condition should be at the peak and the excess fat
stored in the body due to the higher energy intake than expenditure will affect their
performance. Additionally, the athlete’s performance will be affected as well due to lack
of energy intake as it increases exhaustion and fatigue.
40-50 % of the energy requirement is provided by carbs during the early stages
of moderate exercise. Carbohydrates from foods are converted into glucose in the body
serving as the main source of energy for the nervous system and red blood cells. The
glucose is converted into glycogen and stored within the muscles and the liver. This
reserve is important during extensive exercises since the body draws energy from the
carbohydrate supply rather than the fat storage. It also regulates the muscles adaptation
to training. The body has a limited capacity in storing glycogen which is why it is
necessary to replenish the supply. Lack of stored glycogen ang glucose causes fatigue
leading to impaired performance.
Research has demonstrated that endurance athletes on a high-carbohydrate diet
can exercise longer than athletes eating a low-carbohydrate, high-fat diet. Depending
on the intensity, duration, and frequency of exercise, in general athletes should
consume between 6-10 grams of carbohydrates per kilogram of body weight per day.
(Clifford & Maloney, 2015) A diet eaten for three days pre-event consisting of 70%
calories derived from carbohydrates is helpful for endurance athletes such as cyclists
and long-distance runners. On high activity days, carbohydrate intake is increased to
facilitate optimal performance while on low activity days it should be decreased due to
the decrease in training workload. Eating 3-4 hours before a competition is beneficial to
the athlete and it should be foods high in starch. Starch is a complex carbohydrate
which provides energy and empties out of the stomach in 2-3 hours. After exercising, it
is necessary to eat carbohydrates to rebuild the energy stores.
Table 1. Estimated carbohydrate needs of athletes (Burke & Cox, 2010)

Carbohydrate targets
Situation per kg of the athlete’s
body weight**
Daily needs for fuel and recovery*
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 Light training program (low
Minimal intensity or skill-based 3–5 g per kg each day
exercise)
Moderate exercise program (i.e. ~
Moderate 5–7 g per kg each day
1 hr per day)
Endurance program (i.e., 1–3
High hr per day of moderate- to high- 6–10 g per kg each day
intensity exercise)
Extreme exercise (i.e.,
>4–5 hr per day of
10–12 g per kg each
Very high moderate- to high-intensity
day
exercise, such as Tour
de France)
* Note that large athletes and athletes undertaking a weight loss program
may be better suited to reduce their fuel intake to the needs of
the previous category
Special situations requiring fuel
Maximal Post-event recovery or
7–12 g per kg for each
daily carbohydrate loading before an
24h
refuelling event
1–1.2 g per kg
Less than 8 h recovery immediately after first
Speedy session Repeated each
between two demanding
refuelling hour until the
workouts normal meal
schedule is resumed.
Carbohydrate targets
Situation per kg of the athlete’s
body weight**
1–4 g per kg
Pre-event fuelling Before an endurance event eaten 1–4 hr
before exercise
Moderate-intensity or 30–60 g/hr
intermittent exercise of >1
Duringexercise hr Ultra-endurance events(e.g. Perhaps up to 1.5 g
Ironman, Tour de per min (e.g. 60–90g per
France) h)

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 Protein helps in muscle building and repair of muscles. Athletes in lengthy,
intense and heavy training or who need to gain muscles for their sport require an
increase in protein allowance. Athletes shouldn’t be overly concerned on the amount of
protein they consume but instead focus on the timing they take in protein. There is
increase in protein synthesis when protein is consumed immediately after the event.
However, eating excess protein does not increase muscle building. The Academy for
Nutrition and Dietetics and the American College of Sports Medicine recommend that
endurance athletes eat between 1.2-1.4grams of protein per kg of body weight per day
and resistance and strength trained athletes eat as much as 1.2-1.7 grams protein per
kg of body weight.
Fat is necessary to support the extra expenditure that comes form prolonged
physical activity and the absorption of fat-soluble vitamins. Fat intake of athletes is
individualized based on their body composition and training intensity. In events with long
duration ranging from 6-10 hours, 60-7-% of energy requirements are derived from fats.
As the intensity and duration increases so does the energy source form fats increase.
However, the body has enough fat energy reserve. Saturated fat in the diet should be
lessened or eliminated. Fat consumption should be a minimum of 20 percent of total
energy intake to preserve athletic performance (Clifford & Maloney, 2015) Fat takes
longer to digest which is why it should be avoided as much as possible or fat content
should be low during pre-event meals.
Athletes must consume more fluid during the day than the average individual
because of the amount of water lost through sweating. (Barys, 2014) Water is important
in athletics as it regulates the temperature of the body during exercises. The body
losses water in the form of sweat which cools down the body. Aside from water, the
body also losses the much-needed electrolytes which are necessary for nerve stimulus,
regulation of fluid balance and muscle contraction. To avoid dehydration, an athlete
should drink 5 to 7 mL per kilogram of body mass approximately four hours before an
event. (Clifford & Maloney, 2015) Consuming chilled drinks is preferred since they are
absorbed and lowers the body temperature faster. After exercise, 16-24 oz of water
should be for every pound that was lost during the athletic event. (Clifford & Maloney,
2015) Water can prevent dehydration but it does not provide for the lost electrolytes and
carbohydrates to supplement the body. Furthermore, the flavoring in sports drinks
encourages the athlete to consume more and be hydrated as opposed to regular
drinking water. Sports drinks are primarily meant for use in athletic related activities or
working out, which means they are not designed to be part of a balanced diet. ( Barys,
2014)
Exercise increases the oxidative stress on the body, increasing the need for
vitamins C and E, which have an antioxidant effect. Because of the oxidative stress in
the body there is a need for vitamins C and E. For athletes who stay indoors and don’t
get much sunlight for prolonged periods of time, it is important to ensure that they obtain
enough vitamin D in their diets. There is no evidence that taking more vitamins than is

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obtained by eating a variety of foods will improve performance. (Clifford & Maloney,
2015) The supply of minerals such as potassium and sodium are affected by heavy
exercises through sweating. Sweating during exercise increases the concentration of
salt in the body, so consuming salt tablets after competition and workouts is not
advised. (Clifford & Maloney, 2015) Water is drawn out of the cell making the muscles
weak. It is advised to avoid excess sodium in the diet and to consider consuming fluids
with sodium in events that are long and continuous. Potassium are not that significant
but eating potassium-rich foods after the event is recommended to supply the
necessary potassium.
On the other hand, the need for iron is high among endurance athletes, female
athletes and athletes from ages 13-19 years old because od menstruation and the
strenuous exercise. Female athletes are also prone to inadequate calcium consumption.
Low-fat dairy sources are good for them.
Smaller meals should be consumed if less time remains before an event. If a
competition is less than two hours away, athletes may benefit from consuming a liquid
pre-game meal to avoid gastrointestinal distress. A liquid meal will move out of the
stomach by the time a meet or match begins. (Clifford & Maloney, 2015)

References:

Barys, Allyson (2014) "Sports Nutrition: Critical Components for Optimal Performance,"
The Corinthian: Vol. 15 , Article 8. Retrieved from:
https://kb.gcsu.edu/thecorinthian/vol15/iss1/8
Burke, L and Cox, G. (2010). The Complete Guide to Food for Sports Performance: A
Guide to Peak Performance for Your Sport. Australia. Allen&Unwin. Retrieved from:
https://cpncampus.com/biblioteca/files/original/92ad2aba6de910a1f9efeca0c2e8b474.p
df
Clifford, J. and Maloney,K. (2015) Nutrition for Athletes. Colorado State university
Extension. Retrieved from: https://extension.colostate.edu/docs/pubs/foodnut/09362.pdf
Nutrition and athletic performance: MedlinePlus Medical Encyclopedia. (2018).
Medlineplus.Gov. https://medlineplus.gov/ency/article/002458.htm

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