Why is Nutrition Important for Athletes?
Nutrition is crucial for athletic performance and overall health. Consuming adequate calories is essential as it fuels training, sustains endurance, and aids recovery. Insufficient fueling can lead to fatigue, injury, dehydration, loss of muscle mass, endurance, and speed. Relative Energy Deficiency in Sport (RED-S) occurs from inadequate energy intake, impairing metabolic rate, menstrual function, bone health, immunity, protein synthesis, and cardiovascular health. Each macronutrient plays a vital role in the body, and an imbalanced intake can hinder performance and recovery. This blog post will explore how each macronutrient supports physical activity.
Why All 3 Macros Matter
The three types of macronutrients are carbohydrates, protein, and fat. Each macronutrient plays an important role in keeping your body functioning properly.
Carbohydrates
Carbs are important for athletic performance because they are your brain and body’s preferred source of energy. Your body stores carbs in glycogen, which can be found in muscle tissue. During a workout, your body energizes itself by breaking down those stored carbs.
There are two types of carbs, simple and complex. Complex carbs are found in foods such as whole grains, whole fruits and vegetables. They provide a slow drip of energy that lasts throughout the day. This is because complex carbs contain other dietary components such as proteins, fiber, and healthy fats that require more energy for your body to break down resulting in sustainable energy. For example, milk, yogurt, and nuts are all complex carbohydrates that double as a good source of protein and fat.
Simple carbs can be found in processed foods such as cookies, cakes, white bread, pretzels, and dried fruits. These carbs cause your blood sugar to rise quickly resulting in a quick burst of energy followed by a sudden drop. Simple carbohydrates should be limited or eaten occasionally. However, they can be a good option if you need a quick source of energy after a long period of strenuous activity.
Protein
Protein plays a vital role in supporting health and wellbeing. Protein builds muscle, keeps you full, and improves brain function. Protein is found in both plant and animal sources. All animal products (meat, dairy, eggs, etc.) contain protein; however, there is also a plethora of plant-based protein sources such as nuts, seeds, beans, lentils, oats, milk alternatives, and meat alternatives such as Beyond Meat TM.
Protein is a hot topic on social media, with many influencers recommending 1 gram of protein per pound of bodyweight. The current recommendation is actually 1 gram per kilogram of body weight. To convert your weight into kilograms, divide your weight in pounds by 2.2. This number is how many grams of protein is enough to support a healthy lifestyle.
Fats
Fats are important for hormonal regulation, and they help your body absorb vitamins A, D, E, and K. Just like carbohydrates, some fat sources are better than others. Unsaturated fats, such as omega 3’s, are healthy sources of fats that can be found in fatty fish (salmon, cod, tuna, etc.), avocados, olive oil, and flaxseeds. However, saturated fats and trans fats, which can be found in processed foods such as potato chips, beef, baked goods, and fried foods are associated with heart disease and should be limited in the diet. Including healthy fats in your meals is a great way to manage hunger throughout the day because they help you feel full for longer.
Fueling for Exercise
To maintain optimal health and performance, start your day with breakfast to support blood sugar, metabolism, muscles, and brain function. Have a balanced lunch with all three macronutrients for sustained energy. Snack frequently between meals, before exercise for energy, and after exercise for recovery.
Before exercise, eat an easily digestible high-carbohydrate, low-fat, low-fiber snack (e.g., energy bar, banana with peanut/almond butter) 30-90 minutes prior. For exercise lasting more than 90 minutes, consume 30-60g of carbohydrates per hour (e.g., gels, energy chews, bananas, sports drink). After exercise, eat within 30-90 minutes to maximize recovery with 30-45g of carbohydrates and 20-25g of protein to replenish glycogen stores and rebuild muscles. Lastly, stay hydrated throughout the day!
Ultimately, it’s important to pay attention to your body's signals since everyone has unique digestive systems, activity levels, and goals. Just as a car can't run on an empty gas tank, your body can't perform optimally without proper nourishment. For personalized recommendations, consult with our registered dietitian at the GSU Rec Center who can give you nutrition guidance tailored to your exercise needs.
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