The health, strength and performance of athletes are greatly enhanced by optimal nutrition.

Fueling for sports includes consuming carbohydrates, protein and fats to improve endurance and stamina. Hydration is also important. Consuming whole foods is preferred over sport drinks and 100% fruit juices, which tend to be high in sugar and lack the vitamins and minerals of their natural counterparts.

Protein

As a source of energy and fuel for muscles, protein is a key element in the athlete’s diet. Studies indicate that consuming high amounts of protein optimizes muscle protein synthesis rates after exercise. In addition, protein provides the amino acid building blocks for other tissues and organs, including bone, skin, hair and nervous tissue. Consuming adequate protein may also support a healthy weight and reduce the risk of injury.

Athletes can meet their protein requirements in the form of whole foods including poultry, fish, lean meats and dairy products, as well as plant-based sources like beans and nuts. It is important to choose high-quality proteins and avoid relying on supplements to meet an athlete’s protein needs, as the body is better able to absorb nutrients from food.

Carbohydrates are another essential nutrient that athletes should aim to consume in the importance of a nutrition plan. Choosing a variety of whole grain carbohydrates, like brown rice and quinoa, will help ensure that athletes are receiving adequate carbohydrate fuel for sustained performance. Be sure to include a variety of fruits and vegetables, which are rich in vitamins and minerals that support optimal health and performance.

Be sure to drink plenty of fluids, particularly water, throughout the day and before and during training sessions. A two percent drop in hydration levels can significantly affect an athlete’s performance. Avoid sugary drinks, such as soda or 100 percent fruit juice, which are higher in calories and often lack many of the health benefits of their whole food counterparts.

Carbohydrates

Carbohydrates are the body’s primary source of energy. When ingested, carbohydrates are broken down into glucose molecules and used by the muscles and brain as fuel. During prolonged exercise, the body’s glycogen stores can become depleted. Consuming carbohydrates during exercise and immediately after can help to restore and increase glycogen levels and improve performance.

The carbohydrate requirements of athletes vary depending on the intensity and duration of their exercise. The carbohydrate requirement can be calculated by dividing the athlete’s body weight in pounds by 2.2 to get kilograms, and then multiplying this by the number of grams of carbohydrates needed per hour of exercise.

Carbohydrate intake is very important to endurance athletes, because it enhances performance and reduces the rate of fatigue. For example, in a study where one group of runners ate a diet high in carbohydrates and the other did not, the carbohydrate group was able to run faster than their counterparts.

Eating carbohydrate foods and fluids before a training or competition is important to maintain blood glucose concentration and delay the onset of fatigue. The amount of carbohydrate consumed should be based on the length and intensity of the exercise session, with longer training sessions and intense competitions requiring greater quantities of carbohydrates.

When consuming carbohydrate meals and snacks before exercise, it is recommended that athletes choose low-fat options. This will minimize stomach upset, and allow the carbohydrates to be broken down more slowly. Carbohydrate sources with a low glycemic index are also preferable, because these will produce a more steady rise in blood glucose and result in less insulin secretion.

The type of carbohydrate eaten after exercise is also very important, especially when a second training or event is scheduled less than 8 hours after the initial workout. Consuming a rapid-absorbing carbohydrate, such as a sports drink or juice, can rapidly replenish glycogen levels and enhance recovery. A carbohydrate snack of a low-fat food, such as a muffin or crumpet, can be useful for some athletes.

Some athletes use a process called carbohydrate loading, which involves eating a large amount of carbohydrates for several days prior to an event in order to build up glycogen stores. However, this practice is generally not necessary and should be avoided.

Fats

Fats are a key energy source, especially for prolonged, lower intensity exercise. They also serve as a carrier for fat soluble vitamins and support hormone production and muscle growth. They can make up 20-35 percent of the total caloric intake for athletes. Insufficient fat intake can negatively impact training, nutrient density of the diet and consistency of improvements in performance.

Athletes should prioritize unsaturated fats (found in plant foods such as avocado, olive oil, nuts and seeds) over saturated fats (found in meats, high-fat dairy, like butter and cream), to minimize inflammation and promote optimal cellular function. The essential fatty acids, EPA and DHA, are also important for health and can be found in fish and certain plant sources such as flaxseed, chia seeds and walnuts.

While dietary fat has had a bad rap, it is an important part of a well-rounded meal plan for athletes, helping to ensure optimal physiological responses during exercise and muscle growth and repair post-workout. It is a slow-digesting macronutrient and should be consumed in moderation.

Ideally, athletes should avoid highly processed fats found in cookies, microwave meals and other fast foods, and opt instead for healthy choices such as lean protein, whole grains, a variety of fruits and vegetables, and healthy fats from plants, like high oleic sunflower and olive oil, avocado, and nuts/seeds, or fatty fish.

Having a comprehensive nutrition plan is essential for athletes who want to achieve their best athletic potential, whether they are trying to get into shape or are elite competitors. Proper fueling will not only help you feel better while exercising, but can make a huge difference in your results. From rehab clients to weekend warriors, a sensible eating strategy will skyrocket your training and therapy results!