Nutrients
![Picture](/uploads/2/6/8/9/26894960/1074643.jpg)
Athletes need to provide their body with enough energy to meet the demands of training and enable proper recovery between exercise sessions. Training or competition generally increase daily energy requirements depending on duration, type and intensity of the activity.
Important macronutrients for athletesCarbohydrates- The main fuel used during exercise is carbohydrate, in
the form of glucose, which is stored in muscle as glycogen. As you exercise, your muscles use the stored glycogen. Muscle can usually store enough glycogen for about 60-90 minutes of high intensity exercise. These stores need to be replaced between exercise sessions by eating foods high in carbohydrate. Inadequate carbohydrate intake can lead to muscle fatigue which can affect performance. Meals should be based on nutrient-rich carbohydrate foods such as cereals, breads, pasta, rice, fruits, vegetables and legumes. Lipids- Lipids provide the main fuel source for long duration, low to moderate intensity exercise such as marathons. Even during high intensity exercise, where carbohydrate is the main fuel source, lipids are needed to help access the stored glycogen. It is generally not advised to eat foods high in fat immediately before or during intense exercise as fat is slow to digest and can remain in the stomach for a long time. Protein- Protein helps repair and rebuild muscle after exercise and can also be used during exercise as an energy source, particularly when carbohydrate reserves are very low. Athletes should consume a wide variety of high-quality protein foods such as chicken, turkey, beef, lamb, pork, fish, eggs, dairy foods, nuts and seeds. Some athletes, such as strength trained or endurance athletes often need more protein. |
Important micronutrientsIron- Transports oxygen to all parts of the body, including muscles, and helps release energy from cells. If an athlete has low levels of iron they are more likely to feel tired and low in energy. Insufficient iron levels are a common problem for athletes, particularly women and adolescents. High intensity training increases red blood cell production, increasing the need for iron. Iron can also be lost through blood loss from injury and through
sweat. Iron is best absorbed with vitamin C so regularly eating iron rich foods such as red meat, chicken and fish with vitamin C rich foods can raise iron levels. Calcium -Adequate calcium consumption is necessary to develop and maintain strong bones that are resistant to fracture and osteoporosis in later life. Most athletes need three daily serves of dairy foods to help ensure they get enough calcium. A serve of dairy could include one glass (250mL) of milk, one tub (200g) of yoghurt or two slices (40g) of cheese. Teenage athletes should aim for four serves to meet their increased recommended daily intake of calcium. |