Athletes will have different nutritional needs compared with the general public. They may require more calories and macronutrients to maintain strength and energy to compete at their optimum level.
In addition to consuming sufficient amounts of calories and macronutrients, athletes may also require more vitamins, minerals, and other nutrients for peak recovery and performance.
Moreover, they may need to consider meal timing and ensure adequate hydration.
In this article, we discuss macronutrient and micronutrient needs of athletes and look at calories, meal timing, and how to tailor requirements to specific sports. We also give meal examples for breakfast, lunch, and dinner.
Nutrition is essential for supporting an athletes general health and their training needs.
Having a suitable diet provides a person with enough energy and nutrients to meet the demands of training and exercise. In addition to helping a person perform optimally, it also facilitates recovery.
Athletes may need to consider:
Tailoring these considerations to an athletes body weight and composition, the amount of time spent training, and the type of sport they do can improve their performance.
The Dietary Guidelines for Americans, 20202025 suggest that the optimal macronutrient ratios for adults are as follows:
The International Sports Sciences Association (ISSA) notes that people can adjust these ratios based on the goal of physical activity.
For example, an endurance athlete would increase the amount of carbohydrates they eat, while a strength athlete would increase their protein intake.
According to a 2018 review by the International Society of Sports Nutrition (ISSN), typical macronutrient ratios of athletes are as follows:
Carbohydrates receive a great deal of attention in sports nutrition due to the vital role they play in athletic performance.
Carbohydrates are typically the preferable fuel source for many athletes, particularly for high intensity and long duration exercise. This is because they supply ample glycogen storage and blood glucose to fuel the demands of exercise.
To maintain liver and muscle glycogen stores, athletes will need different amounts of carbohydrates depending on their exercise volume.
For moderate amounts of intense training, defined as 23 hours per day of intense exercise performed 56 times per week, the ISSN suggests consuming 58 grams per kilogram (g/kg) of body weight, or 2501,200 g, of carbohydrates per day for athletes who weigh 50150 kg.
For high volume intense training, defined as 36 hours per day of intense training in 12 daily workouts 56 days per week, the ISSN recommends 810 g/kg of body weight, or 4001,500 g, of carbohydrates per day for athletes weighing 50150 kg.
For example, an athlete weighing 150 kg, or 331 pounds (lb), who performs high volume intense training would look to consume roughly 1,2001,500 g, or 2.653.31 lb, of carbohydrates.
Healthy carbohydrates for an athletes diet may include whole grains, such as brown rice, quinoa, oats, and pasta, and starchy vegetables, such as potatoes.
Protein also plays an essential role in sports nutrition, as it provides the body with the necessary amount of amino acids to help build and repair muscles and tissues.
Athletes doing intense training may benefit from ingesting more than two times the recommended daily amount (RDA) of protein in their diet.
For example, the dietary reference intake for adult females is 46 g, and for adult males 56 g. That is why it may be beneficial for athletes to consume nearer to 92 g and 112 g of protein, respectively.
The ISSA suggests that many athletes can safely consume 2 g of protein per 1 kg of body weight daily, compared with the RDA of 0.8 g/kg.
The ISSN also notes that optimal protein intake may vary from 1.2 to 2.0 g/kg of body weight per day.
Higher amounts of protein can help athletes avoid protein catabolism and slow recovery, which the ISSN notes can contribute to injuries and muscle wasting over time.
For moderate amounts of intense training, an athlete should consume 1.22 g of protein per 1 kg of body weight, which translates into 60300 g of protein per day for an athlete weighing 50150 kg.
For high volume intense training, the ISSN suggests 1.72.2 g of protein per 1 kg of body weight per day, or 85330 g of protein for an athlete weighing 50150 kg.
Healthy protein sources include:
Fats are essential in the diet to maintain bodily processes, such as hormone metabolism and neurotransmitter function.
Including healthy fats in the diet also helps satiety and can serve as a concentrated fuel source for athletes with high energy demands.
The ISSN recommends athletes consume moderate fat intake, representing around 30% of daily calories. However, they can safely consume up to 50% of their daily calories as fat to meet higher volume training needs.
Athletes seeking to decrease their body fat may reduce fat intake to 20% of their daily calories.
Some athletes may choose to eat a ketogenic diet and consume higher amounts of fats. However, the ISSN review indicates there is not sufficient evidence to support the diets effectiveness.
Healthy fat sources include oily fish, olive oil, avocados, nuts, and seeds.
Athletes should ensure they consume the essential vitamins and minerals they need to support their general health and sports performance.
People can usually achieve adequate intakes of essential vitamins and minerals by eating a varied, balanced diet.
Some athletes may choose to take vitamin or mineral supplements or ergogenic aids, such as creatine. The ISSN recommends that consumers evaluate the validity and scientific merit of claims that manufacturers make about dietary supplements.
There is little evidence to support the efficacy or safety of many dietary supplements, including:
However, scientists have shown that other ergogenic aids, such as caffeine and creatine monohydrate, are safe and effective for athletes.
It is important to be aware that some athletic associations ban the use of certain nutritional supplements.
Moreover, athletes should ensure they maintain adequate hydration. According to the ISSN and other sports nutrition experts, when a person loses 2% or more of their body weight through sweat, it can significantly impair their performance.
Given that sweat losses are a combination of fluids and electrolytes, such as sodium and potassium, athletes may choose to and benefit from using sports drinks, milk, or both to meet some of their hydration needs.
Athletes require sufficient calorie intake to match their energy expenditure through activity.
The ISSN suggests that athletes training intensely for 26 hours per day 56 days of the week may burn over 6001200 calories per hour while exercising.
As a result, athletes engaging in this level of activity may require 4070 calories per 1 kg of body weight per day, compared with the average less active individual, who typically requires 2535 calories per 1 kg of body weight daily.
The ISSN recommends that athletes weighing 50100 kg may require 2,0007,000 calories per day. It also notes that athletes weighing 100150 kg may need to consume 6,00012,000 calories daily to meet training demands.
The timing of meals and snacks can be vital to an athletes performance. The timing and content of meals can help support training goals, reduce fatigue, and help optimize body composition.
Guidelines for the timing and amount of nutrition will vary depending on the type of athlete.
For example, the ISSN advises strength athletes consume carbohydrates and protein or protein on its own up to 4 hours before and up to 2 hours after exercise.
The American College of Sports Medicine (ACSM) also notes the importance of consuming protein both before and after exercise for strength athletes.
By contrast, endurance athletes would need to consume mostly carbohydrates and a small amount of protein roughly 14 hours before exercise.
Both the ISSN and ACSM emphasize the role of meal timing in optimizing recovery and performance and recommend athletes space nutrient intake evenly throughout the day, every 34 hours.
Some people may find that consuming meals too close to the beginning of exercise can cause digestive discomfort. It is therefore important to eat an appropriate amount and not exercise too quickly after eating.
Athletes have different nutritional requirements depending on which sport they do.
People who are training or racing at peak levels may find it challenging to consume enough food for their energy requirements without causing gastrointestinal (GI) discomfort, especially immediately before an important workout or race.
For example, the ISSA highlights the importance of hydration and carbohydrate loading for competitive swimmers.
At the same time, it emphasizes consuming easily digestible carbohydrates, such as bananas and pasta, prior to events to avoid GI discomfort.
Athletes may need to work with a sports nutritionist, preferably a registered dietitian, to ensure they consume enough calories and nutrients to maintain their body weight, optimize performance and recovery, and plan a timing strategy that suits their body, sport, and schedule.
Athletes need to eat a healthy and varied diet that meets their nutrient requirements.
To enhance nutritional quality, it is preferable to eat whole foods rather than processed foods.
Choosing whole grains and other fiber-rich carbohydrates as part of a daily diet generally promotes health.
However, immediately prior to and during intense trainings and races, some athletes may prefer simpler, lower fiber carbohydrates to provide necessary fuel while minimizing GI distress.
The following is an example of what an athlete might eat in a day to meet their nutritional needs. Portion sizes and calories will vary depending on a persons sex, weight, and activity levels:
Breakfast: eggs either boiled, scrambled, or poached with salmon, fresh spinach, and whole grain toast or bagel
Lunch: stir-fry with chicken or tofu, brown rice, broccoli, green beans, and cherry tomatoes cooked in oil
Dinner: a baked sweet potato topped with turkey, bean chili, or both, served with a watercress, peppers, and avocado salad drizzled with olive oil and topped with hemp seeds
Snacks are an important way for athletes to meet their calorie and nutrition needs and stay well fueled throughout the day. Options include:
Athletes need to plan their diet to optimize their health and performance. They should consider their calorie and macronutrient needs and ensure they eat a varied diet that provides essential vitamins and minerals.
Hydration and meal timing are also vital for performing well throughout the day. Some athletes may choose to take dietary supplements. However, they should be mindful of safety and efficacy issues and ensure that their sporting association allows them.
Both amateur and professional athletes may benefit from consulting with a sports nutritionist to help them plan the optimal diet for their individual needs and goals.
Read the original here:
Nutrition and athletic performance: What to consider - Medical News Today
- Creatine and Caffeine: Benefits, Risks, Dosage - Health.com - April 16th, 2024 [April 16th, 2024]
- Fiber Supplements Are Once Again Popular But Pick The Right One | mindbodygreen - mindbodygreen - April 16th, 2024 [April 16th, 2024]
- The Ministry of Health Warns the Public Against Use of Food Supplements Manufactured by Kobayashi Pharmaceutical ... - Gov.il - April 16th, 2024 [April 16th, 2024]
- Study: Vitamin D and Calcium Supplements May Reduce Cancer Risk - Prevention Magazine - March 20th, 2024 [March 20th, 2024]
- Magnesium for Sleep: The Best Type, When to Take It and More - Good Housekeeping - March 20th, 2024 [March 20th, 2024]
- Food ingredients drive growth in beauty supplements - IngredientsNetwork.com - March 20th, 2024 [March 20th, 2024]
- Best Ozempic Weight Loss Alternative Supplements Money Can Buy (Top OTC Semaglutide Alternatives) - Vashon-Maury Island Beachcomber - March 20th, 2024 [March 20th, 2024]
- Can Fiber Help with Ozempic, Wegovy Side Effects? - Health.com - March 20th, 2024 [March 20th, 2024]
- Vitamin B12 and Magnesium: Benefits, Risks, Dosage - Health.com - March 20th, 2024 [March 20th, 2024]
- Taking a Daily Fiber Supplement Might Help Boost Brain Function in Older Adults - Health.com - March 20th, 2024 [March 20th, 2024]
- Moringa: Benefits, Side Effects And Risks Forbes Health - Forbes - October 22nd, 2023 [October 22nd, 2023]
- What to Know About California's New Law Banning Food Additives ... - Smithsonian Magazine - October 18th, 2023 [October 18th, 2023]
- How to Treat Iron Deficiency - The New York Times - October 18th, 2023 [October 18th, 2023]
- The Importance of Micronutrients for Optimal Health - Everyday Health - September 11th, 2023 [September 11th, 2023]
- How can companies stand out in the immune health category in 2023? - Nutritional Outlook - June 20th, 2023 [June 20th, 2023]
- Kemin's BetaVia Pure immune and gut health ingredient gains ... - Nutritional Outlook - June 20th, 2023 [June 20th, 2023]
- Steadfast Nutrition expands its portfolio with four supplements - Asia Food Journal - June 20th, 2023 [June 20th, 2023]
- Martyn Ford Reveals Food & Supplements of 10000 Calorie Diet for ... - Fitness Volt - June 20th, 2023 [June 20th, 2023]
- Nutrition & Longevity Experts Love This Metabolism Supplement ... - mindbodygreen - June 20th, 2023 [June 20th, 2023]
- Ric Flair Reveals Diet, Training & Supplements to Stay Jacked at 74 ... - Fitness Volt - June 20th, 2023 [June 20th, 2023]
- ADM licenses gut-health ingredient from Gnubiotics for pet food ... - Nutritional Outlook - May 18th, 2023 [May 18th, 2023]
- Global Sorbitol Market Report 2023: Increasing Demand for Non-medical Dietary Supplements Drives Growth - Yahoo Finance - May 18th, 2023 [May 18th, 2023]
- Fat-Soluble Vitamins: What They Are and How To Get the Most Out of Them - Health Essentials - May 18th, 2023 [May 18th, 2023]
- Six of the Best... food, treats & supplements - Dogs Today Magazine - May 18th, 2023 [May 18th, 2023]
- 9 Anti-Inflammatory Supplements Backed By Science Forbes Health - Forbes - May 18th, 2023 [May 18th, 2023]
- Dietary Supplements Market Size to Reach Globally with Growing ... - Digital Journal - May 18th, 2023 [May 18th, 2023]
- These 11 Vegan Vitamins Are Made With Fruits and Vegetables - VegNews - May 18th, 2023 [May 18th, 2023]
- Hemptown's Kirkman Subsidiary Named One of the 50 Most Admired Companies to Watch in 2023 - Yahoo Finance - May 18th, 2023 [May 18th, 2023]
- What is biotin? Foods to eat and if you should take it every day - USA TODAY - May 18th, 2023 [May 18th, 2023]
- Best vitamins to be taking as seasons change, according to health expert - Daily Record - May 18th, 2023 [May 18th, 2023]
- KITTEN YOGA RETURNS TO EAST BANK REGIONAL LIBRARY ... - Jefferson Parish - May 18th, 2023 [May 18th, 2023]
- 8 Best Fiber Supplements of 2023, Tested by Experts - Good Housekeeping - May 18th, 2023 [May 18th, 2023]
- FDA Passes the Buck (Back) to Congress for Legislative Solution on ... - JD Supra - May 18th, 2023 [May 18th, 2023]
- The Wellness Trap: Break Free from Diet Culture, Disinformation, and Dubious Diagnoses, and Find Your True Well-Being - Next Big Idea Club Magazine - May 18th, 2023 [May 18th, 2023]
- Fruit And Vegetable Supplements: A 2023 Guide Forbes Health - Forbes - May 18th, 2023 [May 18th, 2023]
- FDA: SARMs not worth the health risk 'for a few extra likes' - NutraIngredients-usa.com - April 29th, 2023 [April 29th, 2023]
- Are Melatonin Gummies Safe? Here's What (Kinda Scary) New Research Says - POPSUGAR - April 29th, 2023 [April 29th, 2023]
- New paper discusses the rationale for proprietary blends in ... - Nutritional Outlook - April 29th, 2023 [April 29th, 2023]
- The Best Brain Supplements For Cognitive Health Forbes Health - Forbes - April 29th, 2023 [April 29th, 2023]
- Protein powders: Are they bad for your health? - BBC - April 29th, 2023 [April 29th, 2023]
- New Regulation on Turkish Food Codex Nutrition Claims Has Just ... - Lexology - April 29th, 2023 [April 29th, 2023]
- Selenium: Benefits, Side Effects, and More - Verywell Health - April 29th, 2023 [April 29th, 2023]
- FDA Warns of Use of Selective Androgen Receptor Modulators ... - FDA.gov - April 29th, 2023 [April 29th, 2023]
- Probiotic supplements may do the opposite of boosting Gut Health ... - WholeFoods Magazine - April 22nd, 2023 [April 22nd, 2023]
- Do hangover supplements actually work? - Nutritional Outlook - April 22nd, 2023 [April 22nd, 2023]
- Common Sense Health: Fish oil is the superhero of supplements - The Independent - April 22nd, 2023 [April 22nd, 2023]
- Red yeast rice nutritional supplements health benefits, risks ... - Chicago Sun-Times - April 22nd, 2023 [April 22nd, 2023]
- From forest to fork - All About Feed - April 22nd, 2023 [April 22nd, 2023]
- Could Certain Foods Help With Hot Flashes? - The New York Times - April 22nd, 2023 [April 22nd, 2023]
- Consumer interest in cognitive, immune health rising - Food Business News - April 22nd, 2023 [April 22nd, 2023]
- 15 Best Vitamin Brands of 2022: A Dietitians Picks - February 24th, 2023 [February 24th, 2023]
- Dietary supplements for weight loss - Mayo Clinic - February 24th, 2023 [February 24th, 2023]
- Emergency Food Supplements | DSHS - Washington - December 28th, 2022 [December 28th, 2022]
- Guidance & Regulation (Food and Dietary Supplements) | FDA - December 25th, 2022 [December 25th, 2022]
- Food Labeling & Nutrition | FDA - December 25th, 2022 [December 25th, 2022]
- Health & Food Supplements Information Service - HSIS - November 21st, 2022 [November 21st, 2022]
- Food Security Community Food Security Coalition - November 21st, 2022 [November 21st, 2022]
- Expert Voices: Diet and Nutrition for People With Parkinson's... - Parkinson's News Today - October 19th, 2022 [October 19th, 2022]
- The regulatory state of play of the sports and active nutrition sector - NutraIngredients.com - October 19th, 2022 [October 19th, 2022]
- The Digestive Health Supplements Market Is Set To Grow At A More Than 9% Rate Due To Rising Cases Of Digestive Diseases As Per The Business Research... - October 19th, 2022 [October 19th, 2022]
- FSAI highlights incidents, recalls and fraud in its annual report - Food Safety News - October 19th, 2022 [October 19th, 2022]
- Global Cannabidiol Legalization Trend to Shape the CBD Market's Future Growth - PR Newswire - October 19th, 2022 [October 19th, 2022]
- The FoodNavigator Podcast: Mood food for mental wellbeing how can the industry capitalise? - FoodNavigator.com - October 19th, 2022 [October 19th, 2022]
- 6 Ways to Find Relief from Your Menopause Symptoms - Health Essentials - October 19th, 2022 [October 19th, 2022]
- NutraCast: How amendments in the 2023 Farm Bill could shape the hemp industry - NutraIngredients-usa.com - October 19th, 2022 [October 19th, 2022]
- South Korea starts year-long inspection of probiotics imported from US, Europe - NutraIngredients-Asia - October 19th, 2022 [October 19th, 2022]
- Nveda employs a variety of dietary supplements made of natural ingredients for a fit and healthy life - The Hindu - October 13th, 2022 [October 13th, 2022]
- Vitamin C Market to See Healthy Growth of USD 1,899.69 Million with Excellent Compound Annual Growth Rate of 7.60% by 2029, Size, Opportunities,... - October 13th, 2022 [October 13th, 2022]
- Global Microalgae Market to Reach $1.3 Billion by 2027 - GlobeNewswire - October 13th, 2022 [October 13th, 2022]
- Dietary supplements that are safe to take, which to avoid: experts - Insider - September 27th, 2022 [September 27th, 2022]
- 6 Best Fiber Supplements That Will Keep Your Gut Happy - CNET - September 27th, 2022 [September 27th, 2022]
- Do You Actually Need To Take A Multivitamin? The Answer May Surprise You - The Zoe Report - September 27th, 2022 [September 27th, 2022]
- Global overview for probiotics: Trends, markets, and harmonization - Regulatory Focus - September 27th, 2022 [September 27th, 2022]
- Combining Your Medication With This May Have "Life-Threatening Effects" - Best Life - September 27th, 2022 [September 27th, 2022]
- Aroma-Zone opens a new store in Paris and prepares to grow abroad - Premium beauty - September 27th, 2022 [September 27th, 2022]
- Fertility Supplements And Vitamins For Women: What You Need To Know - Forbes - September 27th, 2022 [September 27th, 2022]
- ITA offers webinar focusing on supplements and informed decision-making (part 1) - IHF - September 27th, 2022 [September 27th, 2022]
- Awards recognize the latest innovative pet food products - Pet Food Processing - September 27th, 2022 [September 27th, 2022]
- On-mind and on-trend: formulating products for cognitive well-being - Nutraceutical Business Review - September 27th, 2022 [September 27th, 2022]
- The #1 Sign You're Taking "Too Many Vitamins" Eat This Not That - Eat This, Not That - September 7th, 2022 [September 7th, 2022]