For an athlete achieving peak performance is paramount particularly in the competitive world of athletics. Athletes perform at their very best when they undergo proper training and eat a balanced and nutritious diet. Whether you are a keen sports person or an athlete competing at the highest level, good fitness is necessary to maintain strength, fight infections and injuries and provide energy. Therefore let us examine the nutritional elements that make up an athlete’s diet alongside other tips worth considering.
An athlete’s diet is largely made up of carbohydrates known as complex and simple carbohydrates. Complex carbohydrates are found in foods such as cereals, pasta and potatoes and simple carbohydrates are in foods namely sugar, honey and fruit.
Complex carbohydrates are broken down by the body during digestion and turned into glucose which is then stored in the body as glycogen. During exercise the glycogen is converted back to glucose and used for the energy required to sustain prolonged and strenuous bouts of activity. It is important that an athlete’s energy levels are kept up during this time as a lack of it may well lead to fatigue and a weakened mental attitude, vital if he or she is to win and perform at their best.
Glycogen is a form of glucose. The body cannot store much glycogen although athletes need a lot of it. Therefore in order to keep the ‘glycogen tank’ full, try to eat carbohydrates as much as you can and drink plenty of water as glycogen is stored better when the body is well hydrated.
Try to avoid white sugar and honey as this increases the pain of injuries. Should an injury occur, get a fresh pineapple and eat as much of it as you can as it contains an enzyme called Bromelain, which helps the healing process by breaking down the injured tissue. Taking vitamin B6 is also good as it is a natural diuretic and helps carry damaged tissue out of the system.
A good diet which contains a variety of foods will ensure that an athlete gets sufficient vitamins and minerals. Vitamins such as Thiamin B1, Riboflavin B2 Niacin and Folacin maintain a healthy body and are found in foods such as whole grains, liver, lean meats, milk and green leafy vegetables. Calcium is also good for bone structure and strength and a lack of it can lead to osteoporosis later in life. A excellent supply of Calcium can be found in foods such as eggs, cheese and milk.
Iron serves an important part in the body as it carries oxygen to the red blood cells and removes carbon dioxide. Many growing athletes, women and vegetarians are prone to having an iron deficiency due to poor iron intake, low absorption or loss of iron in sweat. A diet sufficient in fruits, vegetables, cereals and red meat will help rectify any shortage.
The function of protein in the diet also provides a vital role. Protein is used for building and repairing muscle, bone, skin, hair and other tissues. It is essential in the diet as the body doesn’t store protein, the best sources coming from eggs, milk, meat and fish. In general athletes who train hard tend to need more protein than the average individual, and the amounts they need depend on the duration, intensity and frequency of the exercise. Athletes whose diet is low in protein may experience fatigue and poor performance.
Foods that contain fats provide fuel for the body and the amount of fat used depends on the athletes physical fitness and the event that he or she is competing in. Trained athletes tend to use up more fat than an untrained athlete. A good amount of body fat is needed and care must be taken when eating foods with a high fat content as it can lead to weight gain. Select lean cuts of meats and low fat dairy products along with ‘healthy’ fats and oils such as Canola and Olive oils.
Water is crucial in the life of an athlete and drinking 8-10 glasses of water throughout the day will ensure that you are replacing fluids loss during exercise. Dehydration can cause fatigue and muscle cramps. Drinking chilled liquids throughout the event is advisable as they lower body temperature.
Other tips to note are:-
Always eat breakfast as this will help kick start your day and your metabolism.
Do not eat any foods that you are not familiar with. An athlete doesn’t need any ’suprises’ on the big day. Experiment after the event and not before.
Any food eaten should be well digested before the exercise or event begins. The body must feel as light as possible. Leave 3.5 hours after eating a high carbohydrate meal and 2-3 hours after eating a big meal.
So for anyone who enjoys sports competing is only half the fun. Keeping your body in peak condition will not only benefit you in years to come but will ensure that you excel and win at your chosen sport. After all as the saying goes ‘You are what you eat’ a phrase that rings notably true in the world of athletics.
