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Nutrition And The Athlete Fueling Your Sport

BY LINDA BOECKNER

Increased activity brought on by participating in workouts, training or competition requires extra energy intake. Dietary plans that provide the most efficient energy sources will help to fuel the athlete for success. A diet built around high levels of complex carbohydrates protein intake is the best approach.

Several factors influence the amount of energy that athletes need to successfully train and compete. The type, intensity and frequency of training as well as the size, age and sex of the individual are major factors that dictate energy needs. For example, "weekend" athletes who engage in short bursts of activity will have different energy needs than serious marathon runners who are intensely training.

Carbohydrates, fats and protein all provide energy for the body. The primary functions of protein are growth, maintenance and repair of body tissue rather than as an energy source. Using protein for energy is inefficient, expensive, and may lead to liver and kidney problems in later life. Carbohydrates and fats should be the energy sources to fuel the human body in all types of activity.

Carbohydrates

Carbohydrate-rich foods are the best fuel sources for athletes. Sports nutritionists recommend that about 55 to 65 percent of calories come from carbohydrates. Complex carbohydrates such as starches should make up the majority of carbohydrate fuel. Examples of starchy foods are breads, cereals, pastas, starchy vegetables such as corn and potatoes, and dried beans and peas. Fruits are also excellent sources of carbohydrates. It is important to eat a variety.

Besides providing energy, carbohydrate-rich foods such as grain and cereal products, fruits, vegetables, and legumes are excellent sources of fiber. Vitamins and minerals are abundant in many of these foods.

In an athletic event, carbohydrates are the initial fuel source. In short-burst, high-intensity events such as sprinting, jumping and pole vaulting, carbohydrates provide 100 percent of energy. For longer events carbohydrates and fats are the energy sources.

The body stores limited amounts of carbohydrates as glycogen. Through physical training and a diet rich in complex carbohydrates, athletes are able to store more glycogen and to use its limited supply sparingly. The amount of energy available from glycogen storage is about 1800 - 2000 calories. When stores run low, athletes become fatigued and performance suffers.

Carbohydrate Loading

Carbohydrate loading (also called glycogen loading) is a technique that may help endurance athletes such as marathon runners, biathletes and triathletes.

Although the original technique for carbohydrate loading produced detrimental effects, a modern adaptation of the technique provides better results. The technique does not benefit athletes who are involved in training or competition for less than 90 continuous minutes.

Modified carbohydrate loading allows athletes to eat their normal high carbohydrate training diet. In the final three days prior to competition, athletes push daily carbohydrate intake to 525-550 grams of carbohydrate or 65 percent of calories from carbohydrate, whichever is greater. This final push of carbohydrate will enhance glycogen storage within the body. Intakes above 500 to 600 grams of carbohydrate per day do not contribute significantly to muscle glycogen storage or athletic performance.

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