SPORTS NUTRITION

Macro Nutrition For Athletes

Fats

Generally 30% of calories for athletes should be consumed as fats. Every gram of extra body fat increases the energy required to move the body, which reduces maximum possible speed.

Recommended fat sources include nuts seeds , flaxseed and olive oil. Avoid saturated fats (cheese, fatty meats). Avoid packaged and processed foods.

Protein

Athletes have a higher daily need for protein than sedentary individuals. Protein is essential for growth and repair of all tissues and its balance in the diet is critical for optimum performance. It is also essential for hormone and every enzyme process in the body.

During exercise protein is lost through sweat and haemolysis. If exercise is carried out until muscle glycogen becomes depleted, then energy will become protein  (the body starts to breakdown/catabolise its own muscle tissue.

Lean meats and some vegetables proteins represent healthy sources of proteins. Whey also is a great addition to diet to ensure adequate protein consumption. The best for of whey is whey isolate. Ideally sweetened with  stevia or  xylitol. A lot of commercial brands contain artificial sweeteners with known carcinogenic substances.

Carbohydrates

After exercise it is essential to consume a carbohydrate source within 20 minutes. Glycogen replacement occurs most efficiently within 20 minutes of exercise. This is due the enzyme glycogen synthase being at it peak within 20 minutes of exercise. This enzyme is required for glycogen replacement in the body.

Most recent studies show that energy drinks containing glucose or fruit juices taken immediately after exercise (when muscles have a high demand for glycogen replacement) is shunted into muscles so quickly that no insulin instability can occur). This is due to high levels of glycogen synthase present after exercise.

If glycogen stores are not replenished after exercise the athlete is left feeling wiped out for the remainder of the day and may take a few days to feel on top of things again. The athletes daily routine and training regime will be severely impacted.

Carbohydrates and the  endurance athlete before the 2-3 days before the big event

1. Consume 7-10 grams of CHO/kg of body weight/day with rest, or 10 -12 grams with light exercise
2. Incorporate a proper exercise taper leading up to the sports event. Lighter training with a complete rest day prior to the competition
3. Plan/investigate good sources of CHO rich foods to be eaten
4. Maintain adequate protein levels in the diet
5. CHO loading does not mean binge eating on pastries and chocolates. Sensible choices are important as eating excess fat leads to storing fat and this does not enhance performance.
6. Low fibre liquid CHO sources such as juice, sports drinks enable athletes to consume carbohydrates without increasing fat, fibre or protein levels.
7. The meal prior to the event should be made up of fluids and foods high CHO and low in fibre, fat and protein so as to not inhibit gastric emptying.

Carbohydrate loading ensures maximum glycogen (the energy source of the body) levels and hydration levels. Carbohydrate loading should only be considered in endurance sports of 2 hours or more!!

Supplements For Athletes

Vitamins and minerals (B are essential components of both the structures of the body and its physiological , B2, B3, B5, B6, B9, B12, magnesium, zinc, calcium, iron, phosphorous, potassium, chromium, copper, VC VE) functions.  Daily supplementation of high quality multivitamins along with a well balanced diet, will work together to enhance performance and build an efficient body. Any prescription of vitamins and minerals should be left to qualified professionals.

Herbal supplements shown in studies to be useful for athletes include Siberian ginseng, Panax ginseng, Tribulus terrestris,  Sarsparilla, milk thistle, Schisandra, Rehmania can be useful in enhancing athletic performance. A specific individulaised blend of various liquid herbs can be prescribed by a qualified naturopath.

For further information please contact:
Leanne Bremner B Nat. Dip Nut
Naturopath/Nutritionist/Sports Nutritionist

email: leanne@corporatehippy.com.au