Sport Nutrition

There are basic concepts in sports nutrition which are key to athletic performance. Through proper nutritional practices you can enhance performance, increase energy levels and decrease your risk of injury. There are six basic components of nutrition. These components are carbohydrates, proteins, fats, vitamins, minerals and water.

Carbohydrates are the main source of immediate energy for the body. They are essential for allowing the body to perform high intensity exercise. When athletes are in training or in competition, their meals should be composed of at least 60% carbohydrates. By consuming enough carbohydrates, you can prevent the breakdown of muscle tissue as an energy source. Sources of carbohydrates include bread, potatoes, pasta, beans and rice.

The next essential part of the diet is protein. Athletes need about 15-20% of their diet to come from protein. Consuming extra protein, either in the diet or through supplements, will not lead to increased muscle mass!! Excess protein will either be used for energy or stored as fat.

TRAINING, NOT EXTRA PROTEIN, WILL INCREASE STRENGTH AND SIZE!!

From the average diet of athletes, there isn’t much chance of a protein deficiency. Protein sources includes beef, chicken, fish, lean pork, eggs (whites), milk, and other dairy products such as cheese.

The next component of the diet is fat. Fats should make up less than 30% of the diet. Fat serves as an energy source as well as an aid in the digestion of certain vitamins. Athletes should limit, but not eliminate, the amount of fat consumed in the diet to help control body fat. It also takes fat longer to be digested than carbohydrates so this should be avoided prior to competition. The fats that need to be kept to a minimum are cheeses, oils, margarine and butter.

A lack of adequate water can actually harm performance. Water DOES NOT cause cramps, but a lack of water can lead to cramps. An athlete should drink a glass of water for every 15 minutes of exercise. During the course of a regular day, you should drink at least 8-10 glasses of water per day. Water makes up 70% of your muscles and 60% of your total body weight.

The question often asked is what is dehydration? Dehydration comes from low levels of body fluids, due to an improper intake of water before, during and after exercise. Dehydration not only prevents you from performing your best, but can have serious side effects on the body such as heat cramps, heat exhaustion, heat stroke or even death! This can easily be prevented by monitoring your water intake. Don’t rely on your thirst to tell you that you need more water. By then your performance could already be affected. Only about 2/3 of sweat loss will be replaced by water using thirst as an indicator. The easiest way to check your hydration level is to check the color and volume of your urine. A pale yellow color indicates that you are well hydrated compared to a very dark yellow telling you, you need more fluids.

Drink at least 16 oz. of water or a sports drink up to 2 hours before exercise and 4-8 oz. 5-10 minutes immediately before. During exercise, especially during hot weather, start drinking early and as often as possible. Drink at least 2 glasses of water for every pound lost during exercise. Optimally, the idea is to drink a large volume prior to competition, and maintain that volume during competition. Make sure to make this a habit during practice so that your body will be used to it on game day.

• Good sound nutrition can help you prepare for top performance.

• Remember, Carbohydrates not protein provides the body with the majority of the energy needed for exercise.

• Eating sweets or candy bars an hour or less before competition can cause fatigue and poor concentration.

TIPS ABOUT YOUR NUTRITION