Sports Nutrition

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Athletes need the same balance of nutrients as their more sedentary counterparts, although special demands of intensive sports training require extra energy.

Carbohydrates

Because starches and other Carbohydrates supply the body's major source of energy (in the form of glucose, or blood sugar), it follows that an athlete's diet should be around these nutrients. At least 55 to 60 per cent of daily calories should come from carbohydrates; during periods of intense training, this may be increased to 65 or even 70 per cent. At least 80 per cent of the carbohydrates should come from starchy foods - rice, pasta and other grains, breads, cereals, legumes, and ample fruits and vegetables.

Protein

Many athletes take amino acid supplements or adopt a high-protein diet on the mistaken notion that they need huge amounts of protein to build powerful muscles. Recent research indicates that some athletes need a bit more protein than sedentary persons, but not too much. Strive to have 12 to 15 per cent of your daily calories from high-protein, low-fat foods. Good sources include lean meat, poultry, fish, egg whites, and a combination of legumes and grains.

Fats

While fat is the body's most concentrated form of energy, it is not an efficient source of fuel during exercise, because it takes longer to metabolize than carbohydrates and protein. In addition, too much dietary fat promotes weight gain in athletes, just as it does in sedentary people. No more than 20 to 25 per cent of daily calories should come from fat, with no more than 10 per cent from saturated animal fats or tropical oils.

Vitamins

Vitamins are essential for metabolizing other nutrients and converting food into energy. In this regard thiamine, niacin, and other B-group vitamins are especially important. Good sources include fortified cereals and whole grains, lean meats, seafood, and potatoes. It is best to obtain vitamins from the diet rather than supplements

Protecting Immunity

Researchers have found that athletes who persistently overstrain or work out to exhaustion are more susceptible to viral infections, especially of the upper respiratory tract. To increase immunity, athlets should eat plenty of fruits and vegetables for vitamins A and C. Zinc also boosts immunity. Good sources are lean meat, shellfish, yogurt, wheat germ and fortified grain products. Two to three servings of fish each week provide omega-3 also needed to boost immunity.

Healthy Blood

Athletes training hard need more iron than people who exercise moderately. Young women athletes are at special risk because they lose iron during menstruation. Excellent sources of iron are lean meat, fish and shellfish and legumes.

Women athletes with low levels of iron also have low blood levels of folate. They need to consume plenty of dark green leafy vegetables, fortified breads and cereals, citrus fruit juices and lean poultry.

Bone Strength

Regular weight-bearing exercise increases bone strength and helps to prevent osteoporosis, provided athletes consume plenty of calcium and vitamin D from dark green leafy vegetables, low-fat dairy products, canned sardines and tofu.

Water

Experienced athletes know that they should have frequent drinks of water or diluted fruit juice when they exercise. If they wait to drink until they feel thirsty, they may already be suffering from dehydration.

Sports medicine specialists recommend that runners avoid dehydration and dilute stone-forming chemicals in their urine by drinking plenty of water and exercising at cooler times of the day.

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