If you're a serious athlete, running miles all day, and working hard to build muscle, your body needs a little more "fuel" than the average person. That's because it needs that extra energy to keep up with the amount of exercise you're doing and to recover quickly. That's why sports nutrition is so important. It's the best way to make sure you're getting all the nutrients you need, even when you're sweating and working hard.
Why is this sports nutrition so special?
Simply put, athletes tend to eat more than non-athletes. Because food is energy. However, there is no one-size-fits-all diet. What works for you may not work for someone else.
"Everyone's body is so different, which is why we need to tailor nutrition plans to each individual," says registered dietitian Carly Sedlacek, RD, LD.
Talking to a nutritionist about your fitness goals can help you get a comprehensive, balanced, and personalized approach to eating healthily, rather than just counting calories. For example, if you're trying to build muscle, your nutritional goals may be very different from those of someone trying to lose weight.
Overall, sports nutrition, when combined with regular exercise, can help you improve your athletic performance and stay healthy and refreshed even on your off days. No matter what your goals are, it's important to pay attention to these aspects of sports nutrition.
Water and Hydration - Water is not just anything!
When you exercise, your body loses a large amount of water and electrolytes through sweating. Drinking enough water before and during a training session can help you replace these losses.
At a minimum, you should drink 16 ounces (about 470 ml) of water two to three hours before exercising. It's also important to drink 4 ounces (about 120 ml) of water every 15 to 20 minutes during exercise. Don't forget to stay hydrated throughout the day.
Sometimes, athletes like to drink sports drinks after a workout because they are full of electrolytes that are lost through sweat. "Electrolyte-containing drinks should be used during activities lasting more than an hour," says Sedlacek. "If you have a chronic illness or condition, you should ask your doctor before drinking beverages that are high in sodium."
Imagine that you are training to run a marathon. When you run for hours, your body loses not only water but also electrolytes. That's when sports drinks come in handy. But if you're just at home, running for 30 minutes and then drinking a sports drink isn't really necessary, water is plenty.
Carbohydrates - the fuel for the body!
Carbohydrates are your body's main source of energy. They're like gasoline for a car. Carbohydrates aren't the only thing you should be including in your meals, but they're something you should be thinking about at every meal, especially a few hours before a workout or training session.
"Before exercising, you should choose foods that are quickly digested and contain carbohydrates. For example, fruit (bananas, apples, oranges), oatmeal or rice are good," advises Ms. Sedlacek. "If you are doing a long exercise session that lasts more than an hour, you still need some carbohydrates that will give you quick energy."
Simply put, if you eat a banana before you start running, you can run with the energy it gives you. But if you go running without eating anything, you may feel tired after a short distance.
Protein - Essential for muscle growth!
Protein is the building block of your muscles. That means, just as you need bricks to build a house, you need protein to build and repair muscles. Without protein, muscle recovery is slow, and your ability to build muscle mass is reduced.
In general, you should try to get the majority of your protein needs from whole food sources. Examples:
- Salmon and other types of fish
- Eggs and egg whites
- Greek yogurt
- Beans and legumes
- Chicken
- Tofu
- Low-fat cheeses
However, when time is short, in addition to having some protein at every meal, you can also use protein powders or protein shakes between meals. But remember, these are just an extra, not a main meal.
"Protein helps muscles recover," says Sedlacek. "It's especially helpful to consume 25 to 35 grams of protein immediately after a workout, because that's when the body is most likely to use it."
Fats - Second source of energy and more!
In general, it's important to eat a healthy, balanced diet that's rich in fruits, vegetables, and plant or animal sources of protein. That said, healthy fats (like olive oil, avocado, fatty fish) also play an important role as a second source of energy. Not only do they fill you up quickly, but they also help your body absorb other micronutrients, like fat-soluble vitamins, better.
So, don't think, "Fat is not good after all." It is also very important for an athlete to consume the right kind of fat, in the right amount.
Supplements - Only if necessary, and with caution!
When it comes to supplements (like protein powders or pre-workout beverages), they should be used sparingly and with caution. Since you, as an athlete, consume more food than the general population, supplements should only be used to fill in nutritional gaps in your diet. They should never be used as a meal replacement.
"We should try to stick to a food-first approach as much as possible, because the body can use those food sources a little better than supplements," explains Ms. Sedlacek.
Timing - Everything on time!
When it comes to meals and snacks, timing is very important. Try to eat three main meals a day, with snacks in between, at regular intervals. When it comes to exercise, you should eat something small (usually containing carbohydrates or protein) at least an hour or two before and after exercising.
"Consistency is very important," Sedlacek emphasizes. "When we go into a workout, if we don't have enough energy to pull it out, our body can start to pull energy from our muscles. So, it's very important to eat something before we exercise."
Imagine that you go to the gym in the morning. Then, if you wake up in the morning, eat a small banana or yogurt with a glass of water and start exercising 30-60 minutes later, you will get good energy. Also, if you eat an egg or two, some chicken and some rice right after coming back from the gym, your muscles will recover quickly.
What to do next?
Sports Nutrition requires a lot of fine-tuning, especially when you're just starting out. Working with a dietitian and a physical fitness trainer can help you get the support you need for your specific situation.
Also, if you ever feel dizzy, lightheaded, or extremely hungry, it's probably because you're not eating enough to meet the physical demands of your workout or aren't drinking enough water. In that case, it's important to try to balance your blood sugars and electrolytes. Also, don't forget to see a doctor if these problems persist.
The most important things to remember (Take-Home Message)
- Personalization is key: Every athlete is different. Seek help from a nutritionist to create a nutrition plan that works for you.
- Don't forget hydration: Drink plenty of water before, during, and after exercise. Consider electrolyte drinks during longer workouts.
- Energy from Carbohydrates: These are the main source of energy for exercise. Take them especially before exercise.
- Protein helps muscle growth and repair: Include some protein with every meal, especially after exercise.
- Healthy fats are essential: These also help with energy and nutrient absorption.
- Supplements Be Careful: Food comes first. Supplements are just a way to fill in the gaps.
- Timing is important: Eat at the right time, in relation to your exercise.
- Listen to your body: Don't ignore any fatigue or dizziness. Seek medical advice if necessary.
To perform at your best as an athlete, it's important to exercise properly and eat right. So, consider these points and make your athletic career even more successful!
` Sports nutrition, exercise, healthy eating, nutrition for athletes, hydration, carbohydrates, protein
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