Being active does not equate to being healthy. In fact, as an athlete we are putting our bodies under more stress and thus must become more aware of what we are fueling our bodies with. Nutritional misinformation can do as much harm to an athlete as good nutrition can help. Optimal nutrition is essential for peak performance.
Some key points to remember:
Plenty of water is essential. Of course you should always begin an event well hydrated, but its just as important to keep drinking during an event, it helps prevent cramping, fatigue and lower the body temperature.
Carbohydrates are what the body uses for energy during a workout. Since this is the body’s main energy source it should compromise about 70% of daily calories. Complex carbs or “healthy” carbs are found in fruits, vegetables, grains and legumes.
Fats also provide energy for the body, but fat is not as readily available as Carbs; it is used more during prolonged activities. This is why you must be aware of the fat intake amount; it also needs to be the correct kind of fat. I am not talking about chocolate cake and candy, but “essential” fatty acids. They are “essential” because our bodies need them to function but cannot make them on their own, they must be obtained from foods. They are good fats and come from Omega 3s and Omega 6s. These can be found in seeds, nuts, avocados, fatty fish like tuna and salmon, certain oils (safflower, sunflower) and select grains (flax, quinoa). So we definitely want to consume them, but in moderation.
Protein provides energy after carbohydrates and fat are burned, and any excess protein will be stored as fat, so protein (unlike common misconception) should be the smallest portion of an athletes diet, anyone’s diet really! High protein amounts throw off the body’s natural balance, and can cause many of the diseases and sicknesses occurring in our nation. Not only that, but as an athlete it restricts the body from properly burning the carbs and fats for fuel during a workout, which can also lead to dehydration.
Minerals and vitamins are essential to an athlete, as heavy exercise depletes the body’s supply of potassium, iron, calcium and sodium. But, another misconception is that we need to replenish these with supplements, this is a huge no-no, because that can cause excessive amounts of these vitamins and minerals in your body, which will actually do you more harm than good. The best sources of these are through foods, and if you are already eating plenty complex carbs, these will already be amply supplied to the body. For an athlete and the loss of specific minerals and vitamins through sweat, it is good to consume high potassium, high mineral foods such as bananas, potatoes and citrus fruits.
General pre-race guidelines to stick with are to avoid high sugar foods (they will cause an energy spike high and low) and high fat meals (fat takes longer to digest). Leave plenty of time for your body to digest a meal before a race and consume complex carbs which are easier for the body to break down. During a race, drink plenty of water and avoid sodas and high sugar replacement drinks, which will also cause a spike in energy. Following a race it is good to eat within half an hour in order for the body to properly recover and replenish the lost fuel that occurred during a race.
This is a diet that every athlete should try and maintain not just during race time but all the time. You can never make up in a few days, a week or months worth of bad food choices. And remember everyone’s body does respond a little differently, so it is good to pay attention to what does and does not work specifically for you pre and post race. So, choice wisely, train hard, have fun and win win win!!
Some key points to remember:
Plenty of water is essential. Of course you should always begin an event well hydrated, but its just as important to keep drinking during an event, it helps prevent cramping, fatigue and lower the body temperature.
Carbohydrates are what the body uses for energy during a workout. Since this is the body’s main energy source it should compromise about 70% of daily calories. Complex carbs or “healthy” carbs are found in fruits, vegetables, grains and legumes.
Fats also provide energy for the body, but fat is not as readily available as Carbs; it is used more during prolonged activities. This is why you must be aware of the fat intake amount; it also needs to be the correct kind of fat. I am not talking about chocolate cake and candy, but “essential” fatty acids. They are “essential” because our bodies need them to function but cannot make them on their own, they must be obtained from foods. They are good fats and come from Omega 3s and Omega 6s. These can be found in seeds, nuts, avocados, fatty fish like tuna and salmon, certain oils (safflower, sunflower) and select grains (flax, quinoa). So we definitely want to consume them, but in moderation.
Protein provides energy after carbohydrates and fat are burned, and any excess protein will be stored as fat, so protein (unlike common misconception) should be the smallest portion of an athletes diet, anyone’s diet really! High protein amounts throw off the body’s natural balance, and can cause many of the diseases and sicknesses occurring in our nation. Not only that, but as an athlete it restricts the body from properly burning the carbs and fats for fuel during a workout, which can also lead to dehydration.
Minerals and vitamins are essential to an athlete, as heavy exercise depletes the body’s supply of potassium, iron, calcium and sodium. But, another misconception is that we need to replenish these with supplements, this is a huge no-no, because that can cause excessive amounts of these vitamins and minerals in your body, which will actually do you more harm than good. The best sources of these are through foods, and if you are already eating plenty complex carbs, these will already be amply supplied to the body. For an athlete and the loss of specific minerals and vitamins through sweat, it is good to consume high potassium, high mineral foods such as bananas, potatoes and citrus fruits.
General pre-race guidelines to stick with are to avoid high sugar foods (they will cause an energy spike high and low) and high fat meals (fat takes longer to digest). Leave plenty of time for your body to digest a meal before a race and consume complex carbs which are easier for the body to break down. During a race, drink plenty of water and avoid sodas and high sugar replacement drinks, which will also cause a spike in energy. Following a race it is good to eat within half an hour in order for the body to properly recover and replenish the lost fuel that occurred during a race.
This is a diet that every athlete should try and maintain not just during race time but all the time. You can never make up in a few days, a week or months worth of bad food choices. And remember everyone’s body does respond a little differently, so it is good to pay attention to what does and does not work specifically for you pre and post race. So, choice wisely, train hard, have fun and win win win!!
0 comments: