ABC's of Sound Nutrition
Good nutrition, though not a guarantee for athletic success, is a requirement for optimal performance. Great performances are determined by genetic potential, a well planned exercise or training program, adequate time for rest and a proper nutritional program. A nutritionally adequate diet providing carbohydrates, proteins and fats along with the vitamins, minerals and fluid enables the body to work at an optimal level. Eliminating any of these key nutrients in your diet will eventually lead to a decline in fitness, performance and overall health.
How solid is your nutritional foundation?
Review the following six questions to see how your diet choices affect health and performance. If you answer “no” to any of the questions, read on to understand why these foods are important to achieving your performance.
1. Do you include whole grain/carbohydrate rich foods at all meals?
If your answer is no, there is a good chance you are not meeting your carbohydrate needs.
Carbohydrates (starches and sugars) are the most efficient calorie source for
exercise, especially when training hard. Carbohydrates are stored in the muscle and
liver in the form of glycogen. Daily carbohydrate intake is needed to maintain these
stores. There is extensive research and supporting evidence to back the importance
of carbohydrate and its role in athletic performance in both endurance as well as
strength and power athletes. As the most efficient body fuel, carbohydrates are the
primary source of energy for muscular function and are the protein-sparing component
in the diet. You should have 55 to 65% total calories come from carbohydrates. Most
of the calories should come from whole grain foods. Why? Whole grains provide the
body with a rich source of key nutrients such as B vitamins (thiamin, riboflavin,
niacin) and minerals (iron, selenium and magnesium). These nutrients assist the body
in converting carbohydrates to usable fuel and maintaining healthy blood cells.
To meet your carbohydrate requirement, include whole grain foods such as cereals,
pasta, rice and bread made from whole wheat, oats, rice, barley, millet or quinoa
at meals and snacks.
Nutrition Tip #1:
- Read ingredient content on food labels. Look for “100% whole wheat flour”.
- Sugar (table sugar, jelly, syrups, honey) are refined carbohydrate foods. Use these foods in moderation and preferably following a hard workout as it may assist with glycogen replacement.
2. Do you eat a variety of red, orange, yellow or dark green fruits and/or vegetables daily?
If your answer is no, you are missing out on two of the most important food groups.
Fruits and vegetables are not only good carbohydrate sources but also are also rich in protective nutrients such as antioxidant vitamins (vitamin C and A), carotenoids (beta carotene) and phytochemicals. The National Cancer Institute recommends a combination of five fruits and vegetables each day for optimal health and disease prevention. Unfortunately, 1 in 5 adults do not meet the minimum recommendations. Whether you are an athlete or recreational exerciser, your body depends on the nutrients found in fruits and vegetables to ward of illness or injury. These protective nutrients improve healing and can aid in the recovery after exercise. You should have at least 2 servings of fruit and 3 servings of vegetables daily.
Nutrition Tip #2:
- Eat vitamin C rich foods daily. Good sources of Vitamin C: Citrus fruits, berries, melon, peppers, tomatoes, cabbage and baked potatoes.
- Include Vitamin A/ beta-carotene rich foods four or more times per week. Good sources of Beta-carotene: Cantaloupe, apricots, mango, peaches, nectarines, carrots, yams, squash, sweet potatoes, spinach, broccoli, romaine lettuce.
3. Do you have a lean protein source (low fat dairy/chicken/fish/soy) at each meal?
If your answer is no, you are limiting your ability to repair your muscles after training.
Protein from lean meats, dairy, eggs or soy/beans provides the building blocks for muscle repair. The amount of dietary protein needed depends on body size and sport (endurance vs. strength/power). Protein requirements can range from 12 to 20% of total calories. Since intense training can break down muscle, dietary protein is needed for muscle recovery. When combined with carbohydrate following a workout, dietary protein can also help the body restore muscle glycogen.
Nutrition Tip #3:
- Include 2-3 servings of dairy each day. Dairy can provide a significant amount of protein and carbohydrate to the diet. Milk, yogurt and cheese are good sources of calcium, mineral essential for bone health and muscle function. Milk is also a source of performance nutrients such as vitamin A, vitamin D, riboflavin and B12. Select fat free or low fat dairy products, as whole milk dairy sources can be high in saturated fats.
- Include meat (lean beef, pork, chicken, turkey, fish) and meat alternatives such as beans and soy each day. These foods provide the essential amino acids for muscle repair. Depending on body size, most athletes should be able to meet their protein needs by consuming 3-6 oz animal protein at lunch and dinner in combination with daily intake of dairy, grain and vegetable foods.
4. Do you avoid high fat meats, fried foods, whole milk and added butter or margarine?
If your answer is no, your high fat diet may be limiting your ability to maintain a healthy weight and may influence your overall health.
Fat can be used as a fuel source during training but most of us have more than enough stored fat to use during exercise. Since fat provides twice as many calories as carbohydrates and protein, it is easy to see how a high fat diet can lead to excess body fat. In sports that require running and jumping, carrying excess body fat can limit performance.
Not all fat is bad. Small amounts of dietary fat are essential for health and performance as it aids in the absorption of fat-soluble vitamins such as A & E. Some athletes avoid eating fat for fear of getting fat. According to the American Heart Association, a diet that provides less than 30% of total calories from fat can be part of a healthy performance diet. Moderate amounts of “good” fats like those found in nuts, seeds, nut butters and oils such as olive and canola should be included in a training diet. The key to a heart healthy performance diet is limiting the “bad” fats (saturated fat and hydrogenated oils) found in butter, some margarines, whole dairy products, high fat meats (sausage, bacon, hot dogs), fried foods and “junk” foods such as snack chips and cookies.
Nutrition Tip #4:
- Add wheat germ or flaxseed to your breakfast cereal or try sesame seeds or sunflower seeds in your salad to add vitamin E to your diet.
- Use peanut butter instead of butter or margarine on your bagel or whole grain toast.
5. Are you drinking at least 8 to 10 cups of fluid per day (coffee & soda excluded) and are you drinking the recommended 1 cup (8 oz) of fluid for every 15-20 minutes when training?
If your answer is no, you may be training in a mild state of dehydration.
Maintaining fluid balance or hydration on a daily basis is crucial for maximal performance and quick recovery. Water/ fluid intake is needed to maintain normal body temperature through sweat and prevent cramps and heat exhaustion.
The American College of Sports Medicine, recommends athletes to drink fluids before, during and after training sessions to prevent dehydration and heat illness. Dehydration is a known cause of decreased performance and increased risk for illness or injury. Athletes should not wait until thirsty to drink. Thirst is the first sign of mild dehydration. The key to staying hydrated is to drink enough fluids daily and drink before, during and after training.
Nutrition Tip #5:
- Drink liberal amounts of water, juices, milk and soup as part of your usual diet.
- Use sports drinks when training or exercising longer than 60 minutes.
- Avoid alcoholic and caffienated beverages, as they can contribute to dehydration.
- Drink enough fluid so that your restroom visits are producing nearly colorless urine.
6. Do the types of foods you eat vary from day to day?
If your answer is no, then chances are your diet lacks variety and may be inadequate in various nutrients.
Dietitians and nutritionists agree that dietary variety helps support the competitive edge. Foods are classified in different food groups according to their basic macronutrient (Carbohydrates, protein, fat) and vitamin/mineral content. Since there is no “perfect” food (one that has a balance of protein, carbohydrates and fats as well as most vitamins and minerals) it is necessary to emphasize eating foods from all food groups. This ensures you are being exposed to a mix of vitamins and minerals essential for health and physical performance. If you are excluding one or more food groups, you should consult with your doctor or registered dietitian for guidance to determine if your nutritional needs are being met.
Nutrition Tip #6:
- Try adding a new fruit or vegetable to your diet each week.
- Vary your breakfast cereal.
- Substitute couscous, quinoa or barley for pasta or rice as a wholesome side dish.
- Consider black beans, red beans or soy burgers instead of meat two to three times a week.
If you answered yes to most of the questions, GREAT JOB! You are well on your way to building a solid nutritional foundation.
If you answered no to many of the questions, do not despair. . Focus on smart food choices that emphasize variety, balance and moderation. A sound nutrition plan does not have to be complicated.
Remember, genetic potential, natural talent for the sport and coaching guidance influences athletic success. These factors can bring an athlete to the top of his or her game however it is could very well be their nutritional status may l ay the foundation for them to perform optimally day after day.
If you have any question feel free to email me.
Jennifer Hutchison
Triathlete / RD, LD, CSCS / T3 Coach