Diet Plays Very Important Role For Athletes

Role of Diet in Athletes

Food is the basic necessity of every individual. It is a fuel to run a healthy body and when you eat well you perform better. Athletes need balanced diets with extra 500- 1000 Kcal/d to show their performance at peak during the game and also to recover soon after the game.

Nutrition plays an important role in Athletes performance.

Importance of Nutrition in Athletes

• To maintain and develop muscle mass.
• To maintain healthy bones.
• To increase Oxygen transport.
• Repair existing cells and to regenerate new cells
• To maintain fluid and electrolyte balance.
• And to supply energy.

The key factors of Athletes Nutrition

• Healthy foods and natural foods from all food groups
• Adequate Fuelling with small frequent meals
• Healthier fat choices are nuts, seeds, olive oils, canola oils, fish and avocados and low-fat dairy.
• Limit Saturated fats to less than 10% of total calories and avoid trans fats.
• High-Quality complex carbohydrates.
• Understanding Supplements.

The best Diet for Athletes: A well-balanced diet which includes a variety of Carbohydrates -55%, Proteins – 30% and Fats- 15%.

• Carbohydrates: The best and main fuel for Athletes is carbohydrates i.e. Complex carbohydrates. Lack of carbohydrates in athletes show decreased performance. So CHO must be eaten at all meals before and after exercise.
• Sources of Carbohydrates: A high carbohydrate diet of minimum 275 – 350 gms/day is necessary for the athletes which include grains like Pasta, Bread , Crackers, Fruits, Vegetables, Baked Potato, Peas, Banana, Beans, Low Fat Milk. Yogurt, Juices, and Sprouts.
• What happens when carbohydrate intakes are Low?
• Loss of lean muscle mass. The body breaks down protein for energy production.
• Fatigue
• Nutrient Deficiency

  Proteins help in tissue Maintenance, Tissue Repair, Tissue Growth & energy Source to some extent.

  How Much Proteins Do Athletes Need?

Most Athletes in heavy training needs 1.2 to 1.8 gm/kg body weight of lean protein.

Sources of High Protein Foods: Lean meats, Dairy Products, Nuts, Beans, Cheese, Egg and Egg whites, Tofu, Paneer, Spinach, Mushroom Etc.

        Pre Competition Meals

• To provide enough Carbohydrate, Energy and plenty of fluids.
• Best foods for pre-game meals are easily digestible carbohydrate foods which provide instant energy along with diet low in fat is well tolerated.
• Decrease carbohydrate and calorie content of the meal the nearer to exercise.
• The inclusion of some lean protein to enhance satiety and alleviate hunger.
• 3 hours prior- Veggies, Banana, Low-fat yogurt, Lean protein are the best choices.
• 1 hour before- Sandwich.

      What and When Should I Eat after Workout?

• In the first 30 minutes
• Replace fluids and electrolytes
• Eat High carbohydrate foods such as Banana, Yogurt
• Within Two Hours
• Drink Plenty of fluids. Eat a high Carbohydrate meal with some proteins like Pulao, Sandwich, Rice, Beans etc.

Hydration: The best way to stay hydrated is to drink before, during and after exercise even also if you are not thirsty.

• How Much do Athletes need to Drink?
• Way Before– 2-3 Cups before 2-3 hours of Competition.
• Right Before– 1 Cup before 10- 30 minutes before competition.
• During- 1 Cup every 15 minutes.
• After- 2 cups every pound of lost weight.

Vitamins and Minerals

• Calcium-rich diet is needed to build strong bones. Sources- Milk, Dark Green Vegetables, Dried legumes.
• Iron deficiency leads to weakness so iron-rich foods like lean meats, eggs, legumes, whole grains, and leafy veggies are the good choices.
• Vitamin C increases the body’s ability to absorb iron so vitamin C rich foods like citrus fruits like guava, amla and oranges etc are beneficial.

Supplements Helpful or Harmful

High intakes of Supplements can be extremely dangerous and they are expensive too. So, better alternatives to supplements are eating enough balanced diets to support your training.