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The Correct Nutrition and diet for Athletes
Part 1: Conventional dietary advice for athletes
Athletics
Athletics is becoming increasingly competitive. More and more stress is being
placed on how well
you perform. To reach your highest potential, all of your body systems must be
perfectly tuned.
Nothing is more important to your well-being and ability to perform than good
nutrition. Eating
the right foods helps you maintain desirable body weight, stay physically fit,
and establish
optimum nerve-muscle reflexes. Without the right foods, even physical
conditioning and expert
coaching aren't enough to push you to your best. Good nutrition must be a key
part of your
training program if you are to succeed.
The problems come when deciding what is the best nutrition for exercise and
athletics.
The conventional (wrong) approach
This is an example of advice that is given to athletes:
'There is no one "miracle food" or supplement that can supply all of your nutritional needs. Certain foods supply mainly proteins, other foods contain vitamins and minerals, and so on. The key to balancing your diet is to combine different foods so that nutrient deficiencies in some foods are made up by nutrient surpluses in others. Eating a variety of foods is the secret.
'The nutrients - the proteins, carbohydrates, fats, vitamins, minerals, and water - are teammates that work together to provide good nutrition. Just as each team member carries out different tasks during a game, each nutrient performs specific functions in your body. A lack of just one nutrient is a disadvantage to your body, just as losing a player to the penalty box is a disadvantage for a hockey team. Your body needs all these nutrients all of the time, so the foods you eat should supply them every day.
'Just because you are not hungry does not necessarily mean that your body has all the nutrients it needs. You can fill up on foods that contain mostly carbohydrates and fats, but your body still has basic needs for proteins, minerals, and vitamins.
'Eating Practice Every Day!
'The training period offers you an excellent opportunity to establish sound eating practices that will benefit you on the playing field as well as give you a measure of well-being throughout life.
'Make Snacks Count
'Chose (sic) snacks that contain more than just calories. When you eat out with friends, choose something nutritionally sound, like a cheeseburger with a slice of tomato and lettuce leaf. How many food groups are present in this sandwich? What might you eat along with this sandwich to make an even better snack?
'Look for Extra Food Energy
'Teenage athletes burn up more calories than non-athletic teens. You can fill this requirement by eating more food from all food groups. Carbohydrates are the most efficient fuel for your body during strenuous exercise. Get most of your extra energy from foods like starchy vegetables and whole grain or enriched bread, cereal, rice, or pasta instead of from fatty foods. For example, on an athlete's plate, a baked potato should get the nod over french fries.
'Eat Regularly
'Breakfast is especially important because you need food to start the day. Your body begins the day in a low-energy, fasted condition. Teens who eat breakfast score higher on physical fitness tests. Breakfasts can be made up of any combination of nutritious foods that you enjoy eating. Spaghetti and meatballs, together with an orange and a glass of milk, is a nutritionally sound meal for any time of the day-even breakfast!
'Check Your Diet Frequently
'Spot-check your daily diet at least once a week. Are you eating at least the minimum number of servings from each food group each day? How can you use the food guide pyramid as a tool to make improvements?
'How can you tell if your diet is stacking up? Nutritionists have developed a food-guide system in the shape of a pyramid that can help you rate or evaluate your diet. This guide divides food into five groups on the basis of the nutrients each group provides. By eating the recommended amounts of food from each group daily, you can greatly increase your ability to get all the nutrients your body needs--and that will improve your ability on the playing field.
'Here is some additional information about the food groups that can help you improve your diet.'
There then follows specific recommendations based on the all too familiar food triangle. In this case it involves:
- 6 to 11 portions daily of whole-grain and enriched breads and cereals, such as cooked or ready to eat cereals, bread, macaroni, grits, spaghetti, crackers, noodles, and rice. These, it says, 'Contributes complex carbohydrates (starch and fiber) and significant amounts of protein, B vitamins, and iron'.
- 3 to 5 servings daily of vegetables - including dark green, deep yellow, and starchy vegetables - and their juices. These, it says: 'Provides vitamins and minerals that complement other food sources. Good sources of Vitamin C include tomatoes, broccoli, and brussel (sic) sprouts. Good sources of Vitamin A include carrots, broccoli, spinach, greens, pumpkin, and sweet potatoes.
- 2 to 4 servings daily of fruits and their juices, which are, apparently a 'Good source of many vitamins and minerals. Good sources of vitamin C include citrus fruits and their juices, melons, and strawberries. Apricots are good sources of vitamin A.'
- 3 servings daily of Milk, yogurt, and all types of cheese which 'Provides calcium. Also contains protein, vitamin A, and riboflavin (B 2
- 2 to 3 servings daily of Beef, pork, lamb, poultry, fish, eggs, dry peas, dry beans, peanuts, peanut butter. These, the advice says, are a 'Good source of protein. These foods also contain thiamin (B 1 ), riboflavin (B2 ), niacin, iron, and zinc.'
The advice continues:
'To meet increased energy needs, most teen athletes require more than the minimum number of servings listed. In some cases, a teen athlete may need more than the recommended number of servings. For most athletes, the increased energy should come from the vegetable group and the bread, cereal, rice, and pasta group. Foods in these two groups contain a lot of starch, which is an excellent source of food energy. Athletes who participate in very high levels of physical activity and/or who have the largest body stature will require the highest intake of food energy.
'Foods that occupy the smallest area at the top of the Food Guide Pyramid , such as butter, margarine, sweets, and jellies, should be used sparingly. These foods do provide energy and some nutrients. However, go easy on these foods and get your energy from foods that are more nutritious. Your body needs the additional vitamins and minerals to help it use energy. Make this food guide pyramid system the basis of your training table.'
The advice above was taken from the prestigious University of Illinois' Sports and Nutrition website. (1)
That's it.
Note that there is:
- no mention of the best fuel for the body: fat. In fact it says earlier that 'Carbohydrates are the most efficient fuel for your body during strenuous exercise'.
- Not even a mention of the essential fatty acids that are necessary to sustain life.
- Neither does the advice recommend that the fruit and vegetables be cooked. As we know any minerals and vitamins these may contain (and there are actually precious few to begin with) are not released from uncooked fruit and vegetables.
Reference
1. http://www.urbanext.uiuc.edu/hsnut/index.html, accessed February 2002
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