Nutrition for Athletes: Fueling Your Performance

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Nutrition is an essential component of athletic ability. A well-balanced diet provides energy for an athlete to reach their optimal performance. It’s beneficial not only as fuel but also in muscle recovery and injury prevention.

Why Nutrition Is Important for Athletes

Muscle requires fuel to perform at an optimal level. Food is the source of energy that becomes that fuel. The three macronutrients of nutrition are carbohydrates, proteins and fats. They each play a vital and specific role in aiding an athlete’s performance.

Nutrition helps the muscles before, during and after exercise. Caloric intake, overall, determines weight gain, loss, or maintenance. Carbohydrates and fats are two energy sources the body can use during exercise. The intensity of the exercise often determines which energy source is used more; however, carbohydrates are typically used the most. Protein aids with muscle repair and growth. Fats help with cell membrane structure and muscle metabolism.

Key Nutrients for Athletes

A well-balanced diet includes the three macronutrients, vitamins and minerals, and hydration.

Carbohydrates

Carbohydrates are the most commonly used macronutrient for more intense aerobic exercise. They are processed aerobically (quickly) and anaerobically (slowly) for energy. The body breaks down carbohydrates into glucose and glycogen. Glucose is an immediate form of energy. Glycogen is stored in the muscles and liver as a reserve once glucose levels are exhausted.

Carbohydrates come in both complex and simple forms. Complex carbohydrates are technically sugar molecules strung together in complex chains. In the nutritional sense, complex carbs refer to whole, unprocessed foods that are high in fiber. These foods include beans and peas, brown rice and barley, and potatoes. Simple carbs are processed and, because they are more easily digested, can cause spikes in blood sugar. These foods include pasta, breads and sweets.

Proteins

Proteins are formed of a chain of amino acids, the building blocks for all tissues. These amino acids are responsible for repairing skeletal muscle and tissues and are vital to cellular function in the body. There are two types of amino acids: complete and incomplete. Animal protein is a complete protein because it contains all required amino acids. Plant-based proteins are incomplete because they lack some required amino acids; however, when combining different sources of plant protein, they can be complete. For example, combining rice and beans complements what each is missing in terms of amino acids. Together, they form a complete protein.

Fats

Fats support cell membranes, absorb fat-soluble vitamins and promote muscle repair. The healthiest types of fats are unsaturated fats, which are usually found from plant-based sources. The healthiest are ones rich in omega-3 fatty acids, like seafood or walnuts. They help with the body’s inflammatory response and delay muscle soreness.

Healthy fats include avocados, nuts, seeds, and oils such as avocado and olive oil.

Vitamins and Minerals

Vitamins and minerals are micronutrients that support the body’s essential functions. There are two types of vitamins: fat-soluble and water-soluble. Vitamins A, E, D, and K are fat-soluble. It is important not to take fat-soluble vitamin supplements unless directed by a clinician. Because they are fat soluble, overdose is possible. Vitamins B and C are water-soluble. Because they are water-soluble, any excess is removed in the urine. These are safe to take over the counter.

Minerals are non-organic compounds such as calcium, iron, and zinc.

Micronutrients, such as thiamine and Vitamin B6, aid in energy support. Thiamine is in whole grain products and black beans. Vitamin B6 is in chickpeas, poultry and bananas. Minerals such as calcium and Vitamin D support bone health. Good sources of calcium include milk, cheese and collard greens. Vitamin D is found in fatty fish and mushrooms. Iron transports oxygen via red blood cells, which prevents fatigue. Good sources of iron include lean meats and spinach.

Hydration

Hydration is vital to athletic performance. Athletes can lose between 0.3 and 2 L of sweat per hour, draining them of fluids and electrolytes. Hydration occurs before, during and after exercise to replenish any fluid loss.

Drink half a liter (16-20oz) of water one to two hours before exercise. Drink an extra 10-16oz 15 minutes before exercise. During exercise, drink 4-6oz every 15 minutes and to quench thirst. The amount of water needed during exercise depends on the amount of fluid lost. Water and sports drinks help replenish fluid. Electrolyte drinks are a good option during hot, humid weather or longer-duration exercise.

HOT TIP: Weight reduction with a bout of exercise is 100% from water loss. The goal is to limit acute weight reduction by less than 2% of total body weight in a single bout of exercise.

Timing Nutritional Intake

The timing of nutritional intake is as important as the nutrients themselves.

Pre-Game Nutrition: Maintaining nutrition before a game ensures adequate energy stores. Pre-game nutrition usually takes place one to four hours before a game.

A pre-game meal should consist of carbohydrates and protein. Meals should include roughly 20 to 30 grams of protein and 200 to 300 grams of carbohydrates. Try Greek yogurt with berries or eggs and whole wheat toast.

During-Game Nutrition: Game-time nutrition depends on the activity’s type, length, and intensity. Simple carbohydrates are generally the preferred nutrient during exercise. The body processes them quickly without any GI upset. A sports drink or handful of pretzels can provide needed fuel during exercise. To stay hydrated, consume 6 to 12 ounces of water or a sports drink every 15 to 30 minutes.
Post-Game Nutrition: After a game, muscle fibers are stressed, and energy stores are depleted. Post-game nutrition replenishes the muscles and promotes healing. Consume a meal or snack with some proteins, carbohydrates, and fats, ideally within 30 minutes to 2 hours of exertion. Some ideas are a protein shake with a banana or boiled eggs with vegetables and hummus.

Creating a Balanced Diet

Failing to plan is planning to fail.

Meal planning is an important part of a balanced diet. When meal planning, the focus should be on a variety of foods. Include all three macronutrients when meal planning. Choose one food group from each category to build a nutritious meal:

Carbohydrates

Whole grains like brown rice, barley, steel cut oatmeal
Fruit
Vegetables, starch (sweet potato) and non-starch (asparagus)
Beans like peas, lentils, chickpeas – these are primarily carbohydrates but are rich in protein as well

Proteins

Greek yogurt
Poultry
Fish
Lean cheeses – low-fat alternatives
Eggs

Fats

Avocado
Nuts or nut butters
Olive oil
Avocado oil
Chia seeds

Muscles and tissues rely on a nutrient-dense diet to become stronger and recover. To achieve peak performance, athletes should prioritize their nutrition. Be creative with food options and try a variety of choices to help you stay on track. When in doubt, choose whole, nutritious foods over packaged foods.