Chapter 4: Nutrients Required for Specific Sports
Overview
Endurance sports like running and soccer are very dependent on carbohydrates. Power sports like football and weightlifting require large and strong muscles. However, every athlete are required to be strong and eat properly in order to obtain the required nutrients. It is important to note that eating well during training is just as important as eating well on the game day because a proper diet will allow one to train harder and be more prepared for competitions. Athletes are required to know what they need to eat as a training diet as well as on the game day in order to replenish their bodies properly. Their diet needs to be balanced and provide the required calories per day for growth, activity, and overall health (Litt, 2004).
Carbohydrates are used for fuel, proteins are used for repairing and building muscles, and fats are used to support growth. Athletes also require vitamins and minerals to ensure that the calories in the body are used properly. In addition, athletes must keep hydrated. Despite the fact that people who play different sports require all types of nutrients, eating certain foods benefits an athlete more than another athlete who plays a different sport. A general food guide’s recommendation will not allow all types of athletes to succeed (Coleman, 1996; Litt, 2004).
Before Exercise
Regardless of which sport one plays, it is important to eat in the morning before training and competing in games. Over a night of sleep, the body’s glycogen stores are lowered and one will feel tired when one’s blood sugar level drops. A high carbohydrate meal in the morning will ensure that one’s blood sugar is maintained so that the best performance can be achieved. The pre-meal will provide more energy to muscles and help prevent feelings of hunger and weaknesses (Coleman, 1996).
Sources of Carbohydrates
Sources of Carbohydrates
Carbohydrates cannot contribute immediate energy for exercise so it is important to eat a meal one to four hours before training or competition. This will allow nutrients to be absorbed from the food in the stomach and into the bloodstream. It is not recommended to exercise with a full stomach as it can lead to indigestion, nausea, and vomiting as blood is used for the muscles instead of the stomach. The closer to the exercise time, the smaller the size of the meal should be. A 300 to 400 calories meal can be eaten one hour before exercise and a 700 to 800 calories meal can be consumed about four hours before exercise. Good sources of carbohydrates that can be eaten are whole wheat bread and fruits. Samples of pre-event foods high in carbohydrates, but low in proteins and fats are given below (Coleman, 1996).
Breakfast
Fruits such as apples, bananas, and oranges
Whole wheat bread
Greek yogurt
Organic milk
Organic milk
Lunch/Dinner
Fresh fruits
Vegetables: salad with tomatoes, carrots, cucumbers, and chicken slices
Chicken sandwich with whole wheat bread (optional: add low-fat cheese)
Vegetables: salad with tomatoes, carrots, cucumbers, and chicken slices
Chicken sandwich with whole wheat bread (optional: add low-fat cheese)
Greek yogurt
Organic milk
Organic milk
Fat intake should be limited for pre-meals because fats take longer to digest and contribute to a feeling of heaviness. Many protein containing foods also contain fat and should be limited as well. Carbohydrates should be consumed in higher amounts because they provide more readily available energy (Coleman, 1996).
Many athletes are tense before competitions and this feeling slows the digestion process. Even familiar foods may take longer to digest. Untested foods should never be eaten before competitions. Fluid meals are more desirable before a competition as they are more rapidly digested than regular meals and lower the chances of nausea. They also satisfy hunger without causing a feeling of fullness (Coleman, 1996).
Short Duration Events
It is important to ensure that the muscle stores of ATP, CP, and glycogen are not used up by intense exercises before the event. Short, but intense exercises may significantly reduce the muscle glycogen stores. It is important to restore muscle glycogen in between events by eating carbohydrate-rich foods such as fruits and grain products like bagels. Recovery periods are also required for the muscles to eliminate the lactic acids that build up from anaerobic metabolism. Glycogen depletion and lactic acid accumulation both reduce performance. Hydration and intake of carbohydrates are crucial for maintaining optimal performance (Coleman, 1996; Litt, 2004).
Intermediate Length Events
Muscle glycogen are the primary fuel for sports that involve intense exertion for four minutes or longer. Aerobic metabolism supply most of the energy for the body. Fat is not used as a fuel due to the intense nature of these events. Athletes must ensure they have sufficient muscle glycogen stores before competitions. The events are not long enough to deplete glycogen stores, but the intense training before competitions can. Restoration of the body’s glycogen stores take longer than 24 hours and muscle glycogen must be replenished to ensure performance does not suffer. Athletes should stop training and eat a high carbohydrate diet one or two days before the competition. Athletes must also ensure that they are hydrated in order to maintain performance and prevent possible heart diseases (Coleman, 1996; Litt, 2004).
Endurance Events
Endurance sports involve heavy training and competing in events that significantly lower their glycogen stores. Muscle glycogen depletion is a limitation to endurance events that exceed 90 to 120 minutes. Athletes who train on successive days must consume sufficient carbohydrates to replenish their body’s glycogen stores. Athletes should eat a carbohydrate-rich diet one to four hours before a competition and eat snacks during events to help provide glucose for the muscles. This process is called carbohydrate loading, which involves maximizing one’s glycogen stores during the week before the competition. Proper hydration is also important because as an athlete can collapse from heat exhaustion and heatstroke (Coleman, 1996; Litt, 2004).
Comparison Between Athletes
A general food guide can be useful for the average population. However, those who are smaller or larger in body mass and those who play different sports will not benefit from one general guide. A weightlifter who follows a general food guide will not have the nutrients required to keep up with the demands he places on his body. A gymnast would also be less likely to succeed by following a general guide (Litt, 2004).
Weightlifters require more calories and different nutrient ratios than the general food guide suggests. Weightlifting is a power sport and the intensity of the training places great nutritional demands on the body. It would be impossible to gain muscle mass if one was not taking sufficient amount of calories each day. Eating in excess is also not recommended as one can gain fat, which can inhibit one’s performance. Around 3000 to 4000 calories would be sufficient for most male weightlifters and 2000 to 3000 calories would be sufficient for most females. For a weightlifter’s daily diet, at least 50 percent of calories should be from carbohydrates, 10 to 20 percent should be from protein, and 20 to 30 percent should be from fat. Below is a sample diet that weightlifters can follow for optimal performance (Daniels, n.d., http://healthyeating.sfgate.com/sample-lean-meal-plan-weight-lifters-2516.html; Stark, 2014, http://www.livestrong.com/article/142593-nutrition-meal-plan-weight-lifters/).
A Weightlifter
Breakfast
Proper nutrition at breakfast is crucial in providing the body with the nutrients and energy for training after a night of sleep. Water is required to replenish the body with fluid loss. Proteins and carbohydrates are also required. A breakfast could include two omega-3 eggs and vegetables including onions, bell peppers, and spinach. These foods should be cooked in healthy fats like olive oil. Two slices of whole grain toast could be used for extra energy if one is under intense training (Daniels, n.d., http://healthyeating.sfgate.com/sample-lean-meal-plan-weight-lifters-2516.html).
Lunch
A salad consisting of leaf lettuce, chopped vegetables, and a protein source could be used for lunch. The protein source could be chicken breast, tuna, sliced beef, or tofu. Sesame seeds and nuts could be used as extra sources of fat and protein for muscle repair and growth. Adding additional sources of carbohydrates, like fruits or whole grains, could provide more energy for someone who also trains in the afternoon (Daniels, n.d., http://healthyeating.sfgate.com/sample-lean-meal-plan-weight-lifters-2516.html).
Workout
It is important to replenish the body with nutrients after an exercise. Any combination of foods providing a minimum of 20 to 30 grams of protein and 50 to 60 grams of simple carbohydrates should be consumed after training (Daniels, n.d., http://healthyeating.sfgate.com/sample-lean-meal-plan-weight-lifters-2516.html).
Dinner
Dinner provides the nutrients required for recovering from a day of activities. Protein sources like salmon and eggs should be consumed to repair muscle tears. Carbohydrates such as steamed brown rice and quinoa should also be consumed to replenish the body’s muscle glycogen stores (Daniels, n.d., http://healthyeating.sfgate.com/sample-lean-meal-plan-weight-lifters-2516.html).
Gymnasts are expected to have strength and endurance while maintaining a lean body for safety and aesthetic purposes. A gymnast must control her diet carefully. Consuming the right nutrients allows them to withstand the frequency and intensity of their practices and help the body to recover. If the correct diet is not maintained, focus, endurance, and coordination may be compromised (Batra, n.d., http://healthyeating.sfgate.com/nutrition-teen-female-gymnasts-3115.html; Castle, 2014, http://www.livestrong.com/article/111192-gymnasts-diet/).
Gymnast, Nastia Liukin, at the 2008 Beijing Olympics
A gymnast’s diet should involve small, but frequent meals that are low in fat and high in energy. A good diet for a gymnast should be high in complex carbohydrates like whole grain pasta, fruits and vegetables. Carbohydrates should account for about 60 to 65 percent of a gymnast’s daily calorie intake. Around 12 to 15 percent of daily calorie intake should be proteins from foods like lean meat, fish and eggs. Proteins should be consumed after training as they help the body build new muscles and tissues and to repair and strengthen muscles. Healthy fats from foods like fish, olive oil, nuts and seeds should account for no more than 25 percent of daily calorie intake. Fats help build body cells, insulate and protect organs, and help in the absorption of vitamins. It is also important for gymnasts to take a sufficient amount of calcium and vitamin D. Most elite gymnasts are still growing and calcium decreases the risks of fractures and is an important mineral that assist in bone and muscle growth without causing weight gain. Vitamin D aids in the absorption of calcium. In addition, frequent fluid intake is also important to keep a gymnast hydrated (Batra, n.d., http://healthyeating.sfgate.com/nutrition-teen-female-gymnasts-3115.html; Castle, 2014, http://www.livestrong.com/article/111192-gymnasts-diet/). A sample diet for a gymnast is given below.
A gymnast’s diet should involve small, but frequent meals that are low in fat and high in energy. A good diet for a gymnast should be high in complex carbohydrates like whole grain pasta, fruits and vegetables. Carbohydrates should account for about 60 to 65 percent of a gymnast’s daily calorie intake. Around 12 to 15 percent of daily calorie intake should be proteins from foods like lean meat, fish and eggs. Proteins should be consumed after training as they help the body build new muscles and tissues and to repair and strengthen muscles. Healthy fats from foods like fish, olive oil, nuts and seeds should account for no more than 25 percent of daily calorie intake. Fats help build body cells, insulate and protect organs, and help in the absorption of vitamins. It is also important for gymnasts to take a sufficient amount of calcium and vitamin D. Most elite gymnasts are still growing and calcium decreases the risks of fractures and is an important mineral that assist in bone and muscle growth without causing weight gain. Vitamin D aids in the absorption of calcium. In addition, frequent fluid intake is also important to keep a gymnast hydrated (Batra, n.d., http://healthyeating.sfgate.com/nutrition-teen-female-gymnasts-3115.html; Castle, 2014, http://www.livestrong.com/article/111192-gymnasts-diet/). A sample diet for a gymnast is given below.
Breakfast
Fresh fruits
Vegetables: mini tomatoes
Whole wheat bread
Boiled egg
Lunch
Fresh fruits
Salad with lettuce, onions, tomatoes, and nuts and seeds
Whole wheat bread
Avocado and low-fat cheese
Seafood
Salad with lettuce, onions, tomatoes, and nuts and seeds
Whole wheat bread
Avocado and low-fat cheese
Seafood
Dinner
Vegetables cooked in healthy oils
Whole wheat pasta
Fish cooked in healthy oils
Conclusion
The percentages of different nutrients that should be taken daily could vary immensely from one person to another. One should not simply follow a food guide. Daily nutrient intake should be determined and carefully planned based on a person’s age, body size and the type of sport he or she plays. The total amount of calories that should be taken daily will also differ depending on one’s body size and the type and amount of training one does. For every person, there must be enough carbohydrates for the body to use as fuel, enough protein and fat to repair and build muscles, and enough water to keep the body hydrated.
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