Nutrition for Athletes - Sports Nutrition– Some FAQ's
Tuesday, January 12, 2010
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Load up on carbs and rest up for the last few days before a major event - is the often repeated mantra by sports nutritionists. Why?
Carbohydrate is the body's most readily available fuel for physical activity as it can be stored in muscles as glycogen. Complex carbohydrates such as cereals, chapatti, bread, pasta, rice, pulses, legumes, vegetables like potato, yam are some of the best choices.
Is carbohydrate the only fuel used by sports persons?
Carbohydrates, proteins and fats are the sources of fuel undergoing various changes during physical exercise. Type of diet, training, intensity and duration of exercise, are the determinants of fuel type used by muscle during exercise. Body makes use of glucose and glycogen (stored form of carbohydrate) during high intensity activities like football, basketball, soccer and swimming whereas fat reserves are used in moderate and low intensity exercise such as jogging, hiking, aerobics, gymnastics and walking. Reliance on fat as fuel is more in a long duration activity as well as in a trained person. Diets high in carbohydrates and fats lead to greater usage of these fuels but the net performance decreases on a high fat diet.
What is the energy expenditure during training?
- An athlete involved in speed and power games such as boxing, weight lifting, sprints, jumps, throws etc requires 70 kcal / kg body weight / day amounting to daily energy requirement of about 6000 kcal / day.
- Average energy requirement of an endurance event athlete participating in cycling, swimming, long and middle distance running is approximately 5200 kcal / day as their body expends 80 kcal / kg body weight / day.
- Athletes preparing for team games such as basketball, volleyball, hockey etc need approximately 4500 kcal / day in order to match for the energy expenditure of 70 kcal / kg body weight / day.
- Energy demand of skilled sports such as archery, shooting etc is about 3000 - 3500 kcal / day at the rate of 60 kcal / kg body weight / day.
Eating large amount of protein helps in building large muscles?
Protein is not the only major stimulus for muscle growth. A moderate protein intake at the rate of 1.5 - 3 grams / kg body weight / day with sufficient carbohydrate intake helps the most.
How can I increase the lean body mass - my muscles?
- Good source of protein such as chicken, fish, eggs, milk, pulse especially soybeans should be part of every meal.
- High carbohydrate and low fat meals are essential. Add plenty of whole grain cereals, pulses, sprouts, bran cereals, root vegetables and keep away from high fat meats, ghee, butter, fried foods, heavy salad dressings, patties, pastries, mayonnaise, cream sauces etc.
- Milkshakes and commercial liquid meals are best for obtaining quick and easy calories.
What should be eaten as pre event meal to prevent hunger and dehydration?
Athlete must eat 300-500 calorie meal 2-4 hours prior to the event. A bowl of porridge with raisins, 3-4 medium sized idlies, 1 cup skimmed milk or non greasy upma with potatoes or veggies. Noodles, pasta, and fruit juice are good options to choose from.
When and how can I load carbohydrates prior to the event?
Three to five days prior to the event is an ideal time to begin with carbohydrate loading. Athlete should taper down the training load to half an hour 2-3 days prior to the event , eat less but eat mostly carbohydrate (65-70% calories in the form of carbohydrate rich food such as wheat, pasta, rice, potatoes, fruits, juices, cereals) and some proteins to protect muscle from breaking down.
How to energize body after an event / training session?
1-2 grams of carbohydrate per kg body weight (2 cups of fruit juice and a sapota (chicku) or banana; medium size bowl of porridge, two glasses of sweet lime juice and a fruit; a bowl of corn and a cup of juice within 2 hours of exercise should be consumed as a recovery meal to alleviate fatigue.
Are fluids important for peak performance?
Exercise lead to dissipation of heat by losing body water as sweat. Excessive perspiration causes early fatigue and sometimes circulatory collapse and thus impairs performance.
How can I keep myself well hydrated to prevent fatigue?
- Before exercise - 2-3 glasses of water before exercise and 1-2 glasses 01-15 minutes before starting the session.
- During exercise - 200-250 ml of fluids every 20-30 minutes in the form of dilute carbohydrate drink. DO NOT RELY ON THIRST RESPONSE.
- After exercise - Drink water or carbohydrate drinks to quench thirst and 1-2 glasses extra for adequate rehydration. Alcoholic and caffeinated drinks should be avoided as they have dehydrating effect.
By. Ritu Jain, Dietitian, NutritionVista.com
Reference:
- Jain R, Puri S and Saini N. Dietary profile of sportswomen participating in team games at state or national level. Indian Journal of Public Health, 2008; 52(3): 153-155.
- Lal, PR. Handbook of Sports Nutrition , 2009.
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