Nutrition For Athletic Performance

By Kristina E. Wodicka, D.C., L.M.T.

Good nutrition is the foundation of health for the performance athlete. Everyone needs the six major nutrients, especially the athlete, as his/her needs are more demanding. These include carbohydrates, proteins, fats, vitamins, minerals and water.

Carbohydrates are the principal fuel for athletes and should represent the greatest proportion of calories ingested. Diets should contain up to 60 percent of complex carbohydrates for the average person and 70 percent for the athlete in the form of grains, starchy vegetables, fruits and carbohydrate replacement drinks. Unfortunately carbohydrates have gotten a bad rap lately, but this is related to the routine excessive intake of refined sugars including candy, soft drinks, pastries, sugared cereals and white bread, which are of questionable value. Although they provide a dense source of calories, vitamins are lacking, and they are associated with an increase in health risks including obesity, glucose intolerance and diabetes.

Protein is often an issue among athletes. Many athletes think protein equals meat, equals strength, equals endurance and health. Meat is only one of several possible dietary sources of protein. Eggs, dairy, grain, legumes, nuts and seeds are excellent. The protein needs of an athlete must take into account the primary role it takes in the structure of muscle and other tissues and the biochemical component, as well as its contribution to energy. Unused protein is not stored like carbohydrates as glycogen; it is broken down and then contributed to fat storage. Other hazards of excess protein consumption include an increase in calcium requirements, which leads to osteoporosis, dehydration, increased cancer risk, and deleterious effects on kidney and colon function. The safe range is between 12 and 20 percent, so 15 percent is optimal. To be specific, you need .9 grams per kilogram of weight. (One Kg=2.2 lb.)

Fats should represent 30 percent or less of the athlete's diet. Some are necessary to sustain long, intense training on a regular basis. They also allow for the absorption of the fat-soluble vitamins including A, D, E and K. Be careful to notice the difference between saturated fats (meat and dairy), and unsaturated fats (grains, legumes, seeds, nuts and oils). Saturated fats are associated with many health risks, and should be no greater than one-third of the total fat consumed per day, the remainder being mono and polyunsaturated.

Water intake is the most important activity for the athlete, as it prevents dehydration and controls body temperature. The need for water increases proportionately as the length of exercise increases. Once you've experienced thirst during exercise, your body is no longer properly hydrated. Do not wait until you're thirsty, as it is then too late. If you continue to exercise without replenishing water, the danger of dehydration is real. Dehydration will lead to an increased body temperature and reduced circulation. Without the body's cooling mechanism functioning properly, the possibility of exhaustion, heat stroke, and even death exist. Reduced circulation initially alters the ability of the body to deliver fuel and oxygen to its cells affecting performance; waste products will build in the muscles causing early cramping and fatigue.