With Olympic season upon us, there is an increased focus on fitness and athletic performance, and one area of focus is athlete nutrition and how to tailor their diet for performance and recovery.
Workout developer Mesha Gay Wright says you don’t have to be an athlete to understand how important this is: in fact, being serious about your health and fitness should include always ensuring you have a varied, balanced diet to meet all your nutritional needs, and tailoring your diet and fitness plan to suit your needs and activity level.
Here are some guidelines on what she says she needs from you.
Macronutrient Guidelines
1) Carbohydrates:
– Purpose: Provides energy for training and replenishes glycogen stores.
– Intake: 45-65% of total daily calories.
– Sources: Whole grains, fruits, vegetables, legumes, and dairy products.
– Timing: Eat complex carbohydrates before training for sustained energy and simple carbohydrates (e.g. fruit) after training to quickly replenish glycogen.
2) Protein:
– Purpose: Repair and build muscle tissue.
– Intake: 15-25% of total daily calories, approximately 1.2-2.0 grams per kilogram of body weight.
– Sources: Lean meat, poultry, fish, eggs, dairy products, beans, lentils, tofu.
– Timing: Include protein at every meal and have a protein-rich snack within 30-60 minutes of exercise.
3) Fat:
– Purpose: Provides energy, supports cellular function and aids in the absorption of fat-soluble vitamins.
– Intake: 20-35% of total daily calories.
– Sources: avocados, nuts, seeds, olive oil, oily fish, flaxseed.
– Balance: Focus on unsaturated fats and limit your intake of saturated and trans fats.
Micronutrient Considerations
1) Iron:
– Purpose: Essential for transporting oxygen and producing energy.
– Sources: lean meat, poultry, fish, lentils, spinach, fortified cereals.
– Note: Women are at higher risk for iron deficiency, so consuming iron-rich foods in combination with a source of vitamin C (such as citrus fruits) can help with iron absorption.
2) Calcium:
– Purpose: Important for bone health and muscle function.
– Sources: Dairy products, leafy greens, fortified plant-based milks, almonds.
– Note: Aim for 1,000 to 1,300 mg per day depending on age and activity level.
3) Vitamin D:
– Purpose: Aids calcium absorption and bone health.
– Sources: Sunshine, oily fish, fortified dairy products, supplements as needed.
– Caution: Ensure adequate intake, especially in areas with limited sunlight.
4) Vitamin B:
– Purpose: Supports energy metabolism and red blood cell production.
– Sources: Whole grains, meat, eggs, dairy products, leafy greens.
– Note: Athletes may require higher volumes to meet increased energy demands.
Hydration
1) Daily necessities:
– General: Try to drink at least 2-3 liters of water per day.
– During exercise: Drink 500-750 ml of water 2-3 hours before exercise, then 200-300 ml every 20 minutes during exercise.
– After exercise: Rehydrate by drinking 500-750ml of water for every pound of weight lost during exercise.
2) Electrolytes:
– Purpose: To maintain fluid balance and prevent cramps.
– Sources: Sports drinks, coconut water, or foods like bananas and oranges.
– Note: Important during long or intense workouts.
Meal timing and composition
1. Before training:
– Timing: 1-3 hours before exercise.
– Ingredients: High in carbohydrates, medium in protein, low in fat and fiber to avoid digestive issues.
– Examples: oatmeal with fruit, a whole-grain turkey sandwich, a banana with peanut butter.
2. During training (for long sessions):
– Timing: For activities longer than 60 minutes.
– Ingredients: Sports drinks, gels, fruit and other fast-digesting carbohydrates.
– Example: a banana, a handful of raisins, and an energy gel.
3. After training:
– Timing: Within 30-60 minutes after exercise.
– Ingredients: Carbohydrates to replenish glycogen and protein to repair muscles.
– Examples: Greek yogurt with berries, a protein shake with fruit, a chicken and quinoa salad.
Overall Diet Tips
1. Balanced Diet: Eat a varied and balanced diet to meet all your nutritional needs.
2. Healthy Snacks: Choose nutritious snacks like nuts, seeds, yogurt and fruit to keep your energy levels up.
3. Listen to your body: Pay attention to your hunger and fullness cues and adjust your intake based on the intensity of your training and your goals.
4. Talk to an expert: Work with a dietician or nutritionist to create a plan tailored to your needs and activity level.
“Improving performance, preventing injuries, maintaining overall health and addressing an athlete’s unique nutritional needs requires a customized nutrition plan,” Wright says, “which helps athletes and others train effectively, recover efficiently and stay healthy in the short and long term.”
