Athletes

The dietary needs of athletes are different than that of people who don’t partake in sporting activities. The best way for athletes to achieve their peak performance is by eating a balanced diet while paying particular attention to carbohydrates and proteins. Athletes achieve most from carbohydrates that are stored in the body. Exercise also increases the need for protein. In order to meet increased energy needs athletes require more than the minimum number of servings recommended for people.

Carbohydrates
During exercise the body uses carbohydrates to provide energy. In moderate exercise carbohydrates provide up to 40 or 50 percent of the energy requirement. As exercise intensity increases even more carbohydrates are used. The body breaks down carbohydrates during digestion to glucose, which is then stored in muscles. Complex carbs are best for long-term energy requirements. These foods include potatoes, pasta, cereals and other grain products. Simple carbohydrates can be found in fruits, honey, milk and sugar. For high-level athletes it is often recommended to eat a high-carb diet two to three days before the event.

Fats
Fat is another source of fuel for the body. Some fat is metabolized for use in moderate exercise in addition to that of carbohydrates. For exercise that lasts longer than about an hour the body starts to use more fats for energy. During prolonged aerobic exercise it is thought that as much as 75 percent of the energy used may come from fats.

Proteins
Protein is another, lesser source of energy for the body. Extra protein is stored in the body as fat. Exercise may increase the need for protein in athletes. For athletes the current recommendation is to eat 1 to 1.5 grams of protein per kg of body weight each day. A varied diet should provide more than enough protein. Too much protein can be harmful to the athlete as it may increase the need for water consumption and lead to dehydration.

Water
Water is as important for the athlete as other nutrients. Exercise increases the need for water. Athletes should start their exercise routine well hydrated and continue to replace lost water during exercise. Electrolyte beverages can be used after exercise.

Vitamins and Minerals
Thiamin, riboflavin and B vitamins are used by the body in conjunction with carbohydrates and proteins to provide energy to the body. Most nutritionists believe that the body will get enough of these vitamins from a well-balanced diet. Minerals such as potassium, iron, calcium and sodium also play an important part in producing the body’s energy. Excess amounts of sodium should be avoided. Fruits, vegetables and whole grains provide an adequate supply of minerals to the body.