Chapter 3 Nutrition

Chapter 3: Sports Nutrition General Overview Sports nutrition focuses on the dietary needs and nutrition strategies suitable for athletes to optimize performance and recovery.

Major Nutrients & Functions

• Carbohydrates: Primary energy source; essential for maintaining blood glucose levels and replenishing muscle glycogen. Recommended intake is 3 to 12 g/kg per day, depending on the intensity and duration of the activity.

• Proteins: Vital for muscle repair, growth, and recovery. Daily intake should range from 1.2 to 2.0 g/kg, with a focus on post-workout intake of carbs and proteins in a 4:1 ratio to optimize recovery.

• Fats: Necessary for hormone production, nutrient absorption, and energy, particularly in endurance sports. Fats should constitute 20-35% of total energy intake, with a focus on unsaturated fats. High-fat diets are generally not recommended.

Types of Fat

• Saturated Fats: Should be limited in diet; associated with increased cholesterol levels.

• Unsaturated Fats: Healthier fats, including monounsaturated and polyunsaturated fats, are beneficial for heart health.

• Trans Fats: Artificial fats often found in processed foods that should be avoided due to their negative impact on health.

A Healthy Diet

A well-balanced diet should include a variety of foods to ensure adequate nutrient intake, incorporating the USDA MyPlate guidelines for healthier eating. Emphasis should be placed on whole grains, lean protein sources, healthy fats, and a selection of fruits and vegetables.

Vegetarianism

• Vegetarian and vegan athletes may need to monitor their protein intake and micronutrient levels, especially iron, calcium, and B vitamins. It's often recommended to increase protein intake by about 10% to meet nutritional needs.

Complementing Proteins

Combining different plant-based protein sources can create a complete amino acid profile. For example, legumes can be paired with grains or nuts to achieve better protein quality.

Nuts

Nuts are excellent sources of healthy fats, protein, vitamins, and minerals, making them an ideal snack for athletes. They can help in muscle recovery due to their high antioxidant and anti-inflammatory properties.

Mediterranean Diet

The Mediterranean Diet emphasizes the consumption of whole foods, healthy fats (particularly olive oil), lean proteins, and plant-based foods. This diet is linked to numerous health benefits, including improved heart health and weight management, and may enhance athletic performance.

Nutrient Supplementation

While a balanced diet is crucial, some athletes might require supplementation to achieve optimal nutrient levels, especially for nutrients like vitamin D, iron, and omega-3 fatty acids.

Antioxidants

Antioxidants play a critical role in reducing oxidative stress during exercise and can be found in fruits and vegetables. Common dietary sources include berries, dark chocolate, and nuts.

Vitamin D

Vitamin D is essential for bone health and immune function. It can be obtained through sun exposure, diet (fatty fish, fortified foods), or supplements, especially in athletes who train indoors or in areas with limited sunlight.

Bone Health/Osteoporosis Prevention

Maintaining bone health is critical, particularly for athletes at risk of stress fractures. Adequate calcium and vitamin D intake, along with weight-bearing exercises, helps strengthen bones and reduce the risk of osteoporosis.

Athletes & Energy Needs

Athletes require an increased caloric intake to meet their energy demands, and their diet should be tailored to their individual sports and training regimens. Hydration also plays a critical role in performance, requiring informed choices regarding fluid and electrolyte intake.

Energy Substrates for Physical Activity

During physical activity, the body primarily uses carbohydrates and fats as energy sources. Carbohydrates are used during high-intensity exercise, while fats are utilized during endurance activities. Ensuring adequate glycogen stores before workouts is essential for optimal performance.

Conclusion

Nutrition plays a pivotal role in optimizing athletic performance and recovery. Athletes should tailor their diet based on individual goals, types of sports, and dietary preferences, ensuring appropriate intake of macronutrients and micronutrients for peak performance.