Nutrition for team athletes -
Throughout the event, they should drink chilled water or electrolyte drinks, consuming enough to match sweat losses. Chilled fluids are absorbed faster and help lower body temperature. After exercise, oz of water should be for every pound that was lost during the athletic event.
By routinely tracking pre- and post- exercise weight changes, sweat rates can be estimated, allowing for more efficient hydration during athletic events.
An individual should never gain weight during exercise; this is a sign of excessive hydration, which can lead to electrolyte imbalances, and potentially hyponatremia. It is important to account for environmental concerns when considering water consumption. Sweat rates may increase dramatically in hot and humid weather, and it is increasingly important for an athlete to stay hydrated in these conditions.
Competing at high altitudes also increases water needs. Athletes consuming sport drinks or energy drinks should be aware of caffeine levels. Limited amounts of caffeine have been shown to enhance athletic performance.
However, insomnia, restlessness and ringing of the ears can occur with caffeine consumption. Furthermore, caffeine acts as a diuretic and may cause the need to urinate during competition. Maintaining adequate levels of vitamins and minerals is important for bodily function, and therefore, athletic performance.
As the activity level of an athlete increases, the need for different vitamins and minerals may increase as well. However, this need can be easily met by eating a balanced diet including a variety of foods.
There is no evidence that taking more vitamins than is obtained by eating a variety of foods will improve performance. B vitamins, including thiamin, riboflavin and niacin, are essential for producing energy from the fuel sources in the diet. Carbohydrate and protein foods are excellent sources of these vitamins.
B vitamins are water soluble vitamins , which means that are not stored in the body, so toxicity is not an issue. Some female athletes may lack riboflavin, so it is important to ensure adequate consumption of riboflavin-rich foods, like milk. Milk products not only increase the riboflavin level but also provide protein and calcium.
Vitamin D has many functions in the body, and is crucial for calcium absorption. Athletes who train indoors for prolonged periods of time should insure that they consuming adequate amounts of vitamin D through diet.
Exercise increases the oxidative stress on the body, increasing the need for vitamins C and E, which have an antioxidant effect.
Vitamin E is a fat soluble vitamin , found in fats in the diet such as nuts, seeds, and vegetable oils. When an individual consumes excess fat-soluble vitamins A, D, E and K , they are stored in fat throughout the body. Because they are stored, excessive amounts of fat-soluble vitamins may have toxic effects.
Minerals play an important role in athletic function. Sodium is lost through the course of an athletic event through sweat, so it may be necessary to replace sodium in addition to water during an event.
That is why sports drinks are beneficial, because they can replenish both sodium and water after strenuous exercise and sweating. Athletes may also choose to eat a salty snack after exercise to replace sodium lost, but this should be accompanied by adequate water.
Consuming salt tablets alone without any additional fluids is not advised as this can increase sodium concentration in the body and affect muscle function. Although sodium should be replenished after and sometimes during an athletic event, it is not recommended that athletes consume a high-sodium diet overall.
Potassium levels can decline during exercise, similar to sodium, though losses are not as significant. Eating potassium-rich foods such as oranges, bananas and potatoes throughout training and after competition supplies necessary potassium.
Iron carries oxygen via blood to all cells in the body. Needs for this mineral are especially high in endurance athletes. Female athletes and athletes between 13 and 19 years old may have inadequate supplies of iron due to menstruation and strenuous exercise. Female athletes who train heavily have a high incidence of amenorrhea, the absence of regular, monthly periods, and thus conserve iron stores.
Choosing foods high in iron such as red meat, lentils, dark leafy greens, and fortified cereals can help prevent iron deficiencies, but taking an iron supplement may be advised.
It is best to consult a physician before starting iron supplements. Calcium is important in bone health and muscle function. Athletes should have an adequate supply of calcium to prevent bone loss. Inadequate calcium levels may lead to osteoporosis later in life.
Female athletes are more likely to have inadequate calcium consumption. Low-fat dairy products are a good source of calcium. Restricting calories during periods of high activity can lead to vitamin and mineral deficiencies. This negatively impacts athletic performance, and has adverse repercussions for general health and wellbeing.
Athletes who are wishing to lose weight should do so during the off-season. Eating before competition can increase performance when compared to exercising in fasted state.
A pre-game meal three to four hours before the event allows for optimal digestion and energy supply. Most authorities recommend small pre-game meals that provide to 1, calories. This meal should be sufficient but not excessive, so as to prevent both hunger and undigested food.
The meal should be high in starch, which breaks down more easily than protein and fats. The starch should be in the form of complex carbohydrates breads, cold cereal, pasta, fruits and vegetables.
They are digested at a rate that provides consistent energy to the body and are emptied from the stomach in two to three hours. High-sugar foods lead to a rapid rise in blood sugar, followed by a decline in blood sugar and less energy. In addition, concentrated sweets can draw fluid into the gastrointestinal tract and contribute to dehydration, cramping, nausea and diarrhea.
This may lead to premature exhaustion of glycogen stores in endurance events. Pregame meals should be low in fat. Fat takes longer to digest, as does fiber- and lactose-containing meals.
Take in adequate fluids during this pre-game time. Carefully consider caffeine consumption cola, coffee, tea , as it may lead to dehydration by increasing urine production.
It is important to eat familiar foods before an event, so it is known that they can be tolerated before exercise. Smaller meals should be consumed if less time remains before an event. If a competition is less than two hours away, athletes may benefit from consuming a liquid pre-game meal to avoid gastrointestinal distress.
A liquid meal will move out of the stomach by the time a meet or match begins. Remember to include water with this meal. Regardless of age, gender or sport, the post-game competition meal recommendations are the same. Following a training session or competition, a small meal eaten within thirty minutes is very beneficial.
The meal should be mixed, meaning it contains carbohydrate, protein, and fat. Protein synthesis is greatest during the window of time immediately following a workout and carbohydrates will help replete diminished glycogen stores.
However, consume food within the 30 minute window may be difficult for athletes—they often experience nausea or lack of hunger. Options to address this difficulty include:. Athletes should be wary of ergogenic aids, which claim to enhance athletic performance.
Many of these claims are unsubstantiated, and some aids may be dangerous or hinder performance. It is crucial to maintain nutritious eating not only for athletic events, but all the time. A pre-game meal or special diet for several days prior to competition cannot make up for inadequate nutrition in previous months or years.
Lifelong nutrition habits must be emphasized. Combining good eating practices with a good training and conditioning program will allow any athlete to maximize their performance.
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Maloney, graduate student in the Dept of Food Science Human Nutrition. Original publication by J. Anderson, Colorado State University Extension foods and nutrition specialist and professor; S.
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Spriet, who attended a meeting of the GSSI expert panel XP in March and received honoraria from the GSSI for his participation in the meeting. He received no honoraria for guest editing the supplement. Spriet selected peer reviewers for each paper and managed the process.
Clyde Williams, PhD also attended the GSSI XP meeting in March and received honoraria from the GSSI, a division of PepsiCo, Inc. Ian Rollo is an employee of the Gatorade Sports Science Institute, a division of PepsiCo, Inc. The views expressed in this manuscript are those of the authors and do not necessarily reflect the position or policy of PepsiCo Inc.
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Correspondence to Clyde Williams. Open Access This article is distributed under the terms of the Creative Commons Attribution 4. Reprints and permissions. Williams, C. Carbohydrate Nutrition and Team Sport Performance. Sports Med 45 Suppl 1 , 13—22 Download citation.
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FormalPara Key Points Repeated brief periods of variable speed running lower muscle glycogen stores. Lowered muscle glycogen stores reduces performance during subsequent variable speed running. References Jeukendrup A. Article PubMed Google Scholar Spencer M, Bishop D, Dawson B, et al.
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where players perform repeated bouts of brief high-intensity exercise punctuated by lower intensity activity. Sprints are generally 2—4 Nutritiin long and recovery Nutritikn sprints is of fo length. Nutrition for team athletes production Energy-efficient lighting brief Snacks to boost energy for sports is derived from the degradation of intra-muscular phosphocreatine and glycogen anaerobic metabolism. Prolonged periods of multiple sprints drain muscle glycogen stores, leading to a decrease in power output and a reduction in general work rate during training and competition. The impact of dietary carbohydrate interventions on team sport performance have been typically assessed using intermittent variable-speed shuttle running over a distance of 20 m.
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