How to Eat for Top Performance | Page 1 | Active.com
By Chrissy Wellington M.S., C.N.S., L.D.N., C.P.T
As an athlete, you must perform at your peak every single day. To reach optimal performance, your fuels sources must be top quality. You also have different nutritional needs. Your daily nutrition must support all of the energy that your body gives out. Consuming the right type of nutrients at the right time can make or break performance and energy. Whether you participate in recreational exercise, an endurance sport, or in building lean body mass, the correct timing of nutrient intake can increase your stamina and help you obtain faster results.
By Chrissy Wellington M.S., C.N.S., L.D.N., C.P.T
As an athlete, you must perform at your peak every single day. To reach optimal performance, your fuels sources must be top quality. You also have different nutritional needs. Your daily nutrition must support all of the energy that your body gives out. Consuming the right type of nutrients at the right time can make or break performance and energy. Whether you participate in recreational exercise, an endurance sport, or in building lean body mass, the correct timing of nutrient intake can increase your stamina and help you obtain faster results.
Performance
Athletes have created anecdotes which lead them to showcase bizarre dietary habits as they keep looking for the competitive edge. Athletes are presumed by many to be the epitome of physical health and their nutritional status is presumed to be superior to the non-athletic population. Smart sports nutrition has a goal of decreasing injuries, increasing reaction time, enhancing muscle power, boosting strength and endurance, increasing concentration and, of course, increasing enjoyment. Food is the fuel to help obtain this goal. The current dietary recommendations for athletes are similar to the recommendations for the general population.
Metabolism, in scientific terms, is the sum of the chemical reactions in the cells of our bodies that maintain life. When we say metabolism, we often mean metabolic rate which can be quantified as "calories burned" or "energy expended."
Understanding metabolism and having a sense of your own metabolic needs can help you find an approach to performance. Improved performance is based on the number of muscle fibers contracted at one time. Greater energy output equates with greater performance. The amount and type of energy transferred from food will tell the muscle how much to contract. When we ask our bodies to do more work, we are essentially asking it to increase its metabolism. The demand for energy causes the body to break down energy stores in the form of carbohydrates and fat.
Macronutrients
Fat is an adequate energy source in the body. It is the preferred fuel for lower intensity level activities such as sleeping and eating, but it is also used for endurance activities such as marathons or long-distance cycling. Well-trained muscles are optimum fat burners; untrained muscles rely on glycogen. Greater glycogen use results in quick fatigue.
Using fats for energy spares glycogen, therefore increasing an athlete’s stamina. Cells begin to utilize fat approximately 20 minutes into a workout.
Carbohydrates are the preferred energy source for all activities in the body. Having adequate carbohydrate stores allows for greater blood sugar regulation preventing early exercise fatigue. Exhaustion is reached quickly if an athlete is following a low carbohydrate diet
More than one study found that cyclists, ice hockey players, and runners performed better when they ingested a higher carbohydrate diet. Athletes who train exhaustively on successive days or who compete in prolonged endurance events need to consume a diet containing 60 to 70 percent of total calories from carbohydrate.
The protein requirements for athletes in certain strength sports such as weightlifting are still controversial. Protein is needed to build and repair muscle, help produce hormones, boost the immune system, and replace red blood cells.
Athletes need slightly more protein than the average American to build new muscle tissue as well as repair the damage done during intense training. The metabolism of protein during exercise is multifactorial. This process is altered by certain stimuli, such as intensity, duration, and type of exercise, as well as training environment, protein and energy intake, age and sex of the individual.
How much protein does an athlete need? The truth is that no scientific evidence has proven that protein intake exceeding 0.9 grams of protein per pound of body weight will provide an additional advantage. Excessive protein is oxidized and is stored as a triglyceride.
Timing
The most rapid use of fuel regardless of intensity occurs during the first 20 to 30 minutes of exercise. Before and during exercise the goal of an athlete is to provide him or herself with quality carbohydrates to sustain the activity. Athletes need carbohydrates to prevent the depletion of glycogen stores, increase the immune function, minimize muscle damage, and prepare the enzymes for a faster muscle recovery.
Immediately after exercise (within 30 minutes) the goal of the athlete is to provide the body with carbohydrates and protein to shift the metabolic activity, speed elimination of waste by increasing blood flow, replenish glycogen, initiate tissue repair, prepare for muscle growth, reduce muscle damage, and improve the immune system. The body will stay in a catabolic state (muscle break down) if food is not supplied. Animal studies show that those who are fed within 30 minutes of exercise completion have a 6 percent increase in lean body mass, fat oxidizing enzymes are increased by 70 percent, and abdominal fat decreases by 24 percent.
Daily Menu
So what should a training diet look like? Approximately 60 percent of an athlete’s diet should steam from carbohydrates with a mix of vegetables, fruits, whole grains and small amounts of low fat, organic dairy. About 30 percent of an athlete’s diet should come from lean proteins, fish, poultry, lean meats, beans, and low fat, organic dairy. Another 10 percent of an athlete’s diet should come from quality fats, olive and canola oils, nuts and nut butters, seeds, and avocados.
Smart nutrition goals for every athlete are to always enjoy a nutrient rich, mostly plant-based diet. Always fuel before, possibly during and after exercise. Balance energy by eating small, frequent meals throughout the day and be sure to hydrate adequately with water, herbal teas and natural juices. Good nutrition will always enhance exercise performance. Never let poor nutrition be a limiting factor.
The following recipe is great example of a balance between healthy fats, lean proteins and quality carbohydrates.
Lobster Macaroni and Cheese
3 cups elbow macaroni
1/2 cup diced onions
1 tablespoon canola oil
Pinch ground cloves
1/4 teaspoon freshly ground black pepper
1 bay leaf
1/4 cup cornstarch
1 quart 2 percent milk
1 teaspoon Worcestershire sauce
1/2 teaspoon garlic powder
1 1/2 teaspoons sea salt
1/2 teaspoon white distilled vinegar
2 cups shredded cheddar cheese, about 8 ounces
1/4 cup Parmesan cheese
12 ounces cooked lobster meat, chopped
1/2 cup whole-wheat bread crumbs
1. Cook macaroni according to package instructions.
2. Preheat oven to 375º. Lightly coat a 9 x 13-inch baking pan with canola oil.
3. In a large saucepan, sauté onions in canola oil until translucent. Add cloves, black pepper and bay leaf.
4. Mix cornstarch with milk in a large bowl. Add to onion mixture and bring to a simmer. Simmer for 2 to 3 minutes or until thickened. Add Worcestershire sauce, garlic powder, salt, pepper and vinegar. Add cheeses and stir until melted. Remove bay leaf. Stir in lobster and macaroni and mix gently.
5. Pour into baking pan and top with bread crumbs. Bake for 25 to 20 minutes or until bread crumbs are golden brown. Cut into 12 squares.
Makes 12 servings, each containing approximately:
275 calories
28 gm. carbohydrate
10 gm. fat
48 mg. cholesterol
18 gm. protein
541 mg. sodium
1 gm. fiber
Athletes have created anecdotes which lead them to showcase bizarre dietary habits as they keep looking for the competitive edge. Athletes are presumed by many to be the epitome of physical health and their nutritional status is presumed to be superior to the non-athletic population. Smart sports nutrition has a goal of decreasing injuries, increasing reaction time, enhancing muscle power, boosting strength and endurance, increasing concentration and, of course, increasing enjoyment. Food is the fuel to help obtain this goal. The current dietary recommendations for athletes are similar to the recommendations for the general population.
Metabolism, in scientific terms, is the sum of the chemical reactions in the cells of our bodies that maintain life. When we say metabolism, we often mean metabolic rate which can be quantified as "calories burned" or "energy expended."
Understanding metabolism and having a sense of your own metabolic needs can help you find an approach to performance. Improved performance is based on the number of muscle fibers contracted at one time. Greater energy output equates with greater performance. The amount and type of energy transferred from food will tell the muscle how much to contract. When we ask our bodies to do more work, we are essentially asking it to increase its metabolism. The demand for energy causes the body to break down energy stores in the form of carbohydrates and fat.
Macronutrients
Fat is an adequate energy source in the body. It is the preferred fuel for lower intensity level activities such as sleeping and eating, but it is also used for endurance activities such as marathons or long-distance cycling. Well-trained muscles are optimum fat burners; untrained muscles rely on glycogen. Greater glycogen use results in quick fatigue.
Using fats for energy spares glycogen, therefore increasing an athlete’s stamina. Cells begin to utilize fat approximately 20 minutes into a workout.
Carbohydrates are the preferred energy source for all activities in the body. Having adequate carbohydrate stores allows for greater blood sugar regulation preventing early exercise fatigue. Exhaustion is reached quickly if an athlete is following a low carbohydrate diet
More than one study found that cyclists, ice hockey players, and runners performed better when they ingested a higher carbohydrate diet. Athletes who train exhaustively on successive days or who compete in prolonged endurance events need to consume a diet containing 60 to 70 percent of total calories from carbohydrate.
The protein requirements for athletes in certain strength sports such as weightlifting are still controversial. Protein is needed to build and repair muscle, help produce hormones, boost the immune system, and replace red blood cells.
Athletes need slightly more protein than the average American to build new muscle tissue as well as repair the damage done during intense training. The metabolism of protein during exercise is multifactorial. This process is altered by certain stimuli, such as intensity, duration, and type of exercise, as well as training environment, protein and energy intake, age and sex of the individual.
How much protein does an athlete need? The truth is that no scientific evidence has proven that protein intake exceeding 0.9 grams of protein per pound of body weight will provide an additional advantage. Excessive protein is oxidized and is stored as a triglyceride.
Timing
The most rapid use of fuel regardless of intensity occurs during the first 20 to 30 minutes of exercise. Before and during exercise the goal of an athlete is to provide him or herself with quality carbohydrates to sustain the activity. Athletes need carbohydrates to prevent the depletion of glycogen stores, increase the immune function, minimize muscle damage, and prepare the enzymes for a faster muscle recovery.
Immediately after exercise (within 30 minutes) the goal of the athlete is to provide the body with carbohydrates and protein to shift the metabolic activity, speed elimination of waste by increasing blood flow, replenish glycogen, initiate tissue repair, prepare for muscle growth, reduce muscle damage, and improve the immune system. The body will stay in a catabolic state (muscle break down) if food is not supplied. Animal studies show that those who are fed within 30 minutes of exercise completion have a 6 percent increase in lean body mass, fat oxidizing enzymes are increased by 70 percent, and abdominal fat decreases by 24 percent.
Daily Menu
So what should a training diet look like? Approximately 60 percent of an athlete’s diet should steam from carbohydrates with a mix of vegetables, fruits, whole grains and small amounts of low fat, organic dairy. About 30 percent of an athlete’s diet should come from lean proteins, fish, poultry, lean meats, beans, and low fat, organic dairy. Another 10 percent of an athlete’s diet should come from quality fats, olive and canola oils, nuts and nut butters, seeds, and avocados.
Smart nutrition goals for every athlete are to always enjoy a nutrient rich, mostly plant-based diet. Always fuel before, possibly during and after exercise. Balance energy by eating small, frequent meals throughout the day and be sure to hydrate adequately with water, herbal teas and natural juices. Good nutrition will always enhance exercise performance. Never let poor nutrition be a limiting factor.
The following recipe is great example of a balance between healthy fats, lean proteins and quality carbohydrates.
Lobster Macaroni and Cheese
3 cups elbow macaroni
1/2 cup diced onions
1 tablespoon canola oil
Pinch ground cloves
1/4 teaspoon freshly ground black pepper
1 bay leaf
1/4 cup cornstarch
1 quart 2 percent milk
1 teaspoon Worcestershire sauce
1/2 teaspoon garlic powder
1 1/2 teaspoons sea salt
1/2 teaspoon white distilled vinegar
2 cups shredded cheddar cheese, about 8 ounces
1/4 cup Parmesan cheese
12 ounces cooked lobster meat, chopped
1/2 cup whole-wheat bread crumbs
1. Cook macaroni according to package instructions.
2. Preheat oven to 375º. Lightly coat a 9 x 13-inch baking pan with canola oil.
3. In a large saucepan, sauté onions in canola oil until translucent. Add cloves, black pepper and bay leaf.
4. Mix cornstarch with milk in a large bowl. Add to onion mixture and bring to a simmer. Simmer for 2 to 3 minutes or until thickened. Add Worcestershire sauce, garlic powder, salt, pepper and vinegar. Add cheeses and stir until melted. Remove bay leaf. Stir in lobster and macaroni and mix gently.
5. Pour into baking pan and top with bread crumbs. Bake for 25 to 20 minutes or until bread crumbs are golden brown. Cut into 12 squares.
Makes 12 servings, each containing approximately:
275 calories
28 gm. carbohydrate
10 gm. fat
48 mg. cholesterol
18 gm. protein
541 mg. sodium
1 gm. fiber