Optimal food choices for athletic performance -
Chen Y, Wong S, Wong C, Lam C, Huang Y, Siu P. The effect of pre-exercise carbohydrate meal on immune responses to an endurance performance run.
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Athletes in sports where there's a focus on weight — such as wrestling , swimming , dance, or gymnastics — might feel pressure to lose weight.
But drastically cutting back on calories can lead to growth problems and a higher risk of fractures and other injuries. If a coach, gym teacher, or teammate says that you need to go on a diet, talk to your doctor first or visit a dietitian who specializes in teen athletes.
If a health professional you trust agrees that it's safe to diet, they can work with you to create a healthy eating plan. When it comes to powering your game for the long haul, it's important to eat healthy, balanced meals and snacks to get the nutrients your body needs.
The MyPlate food guide can guide you on what kinds of foods and drinks to include in your diet. Besides getting the right amount of calories, teen athletes need a variety of nutrients from the foods they eat to keep performing at their best.
These include vitamins and minerals. Calcium and iron are two important minerals for athletes:. Athletes may need more protein than less-active teens, but most get plenty through a healthy diet.
It's a myth that athletes need a huge daily intake of protein to build large, strong muscles. Muscle growth comes from regular training and hard work. Good sources of protein are fish, lean meats and poultry, eggs, dairy, nuts, soy, and peanut butter. Carbohydrates are an excellent source of fuel.
Cutting back on carbs or following low-carb diets isn't a good idea for athletes. That's because restricting carbs can make you feel tired and worn out, which can hurt your performance. Good sources of carbs include fruits, vegetables, and grains.
Choose whole grains such as brown rice, oatmeal, whole-wheat bread more often than processed options like white rice and white bread.
Whole grains provide the energy athletes need and the fiber and other nutrients to keep them healthy. Sugary carbs such as candy bars or sodas don't contain any of the other nutrients you need. And eating candy bars or other sugary snacks just before practice or competition can give athletes a quick burst of energy, but then leave them to "crash" or run out of energy before they've finished working out.
Everyone needs some fat each day, and this is extra true for athletes. That's because active muscles quickly burn through carbs and need fats for long-lasting energy. Like carbs, not all fats are created equal. Choose healthier fats, such as the unsaturated fat found in most vegetable oils, fish, and nuts and seeds.
Limit trans fat like partially hydrogenated oils and saturated fat, found in fatty meat and dairy products like whole milk, cheese, and butter. Choosing when to eat fats is also important for athletes.
Fatty foods can slow digestion, so it's a good idea to avoid eating them for a few hours before exercising. Sports supplements promise to improve sports performance.
But few have proved to help, and some may do harm. Anabolic steroids can seriously mess with a person's hormones , causing unwanted side effects like testicular shrinkage and baldness in guys and facial hair growth in girls. Steroids can cause mental health problems, including depression and serious mood swings.
Some supplements contain hormones related to testosterone, such as DHEA dehydroepiandrosterone. Athletes are advised to adjust the amount of carbohydrate they consume for fuelling and recovery to suit their exercise level. For example:. A more recent strategy adopted by some athletes is to train with low body carbohydrate levels and intakes train low.
There is accumulating evidence that carefully planned periods of training with low carbohydrate availability may enhance some of the adaptations in muscle to the training program. However, currently the benefits of this approach to athletic performance are unclear.
The GI has become of increasing interest to athletes in the area of sports nutrition. However, the particular timing of ingestion of carbohydrate foods with different GIs around exercise might be important.
There is a suggestion that low GI foods may be useful before exercise to provide a more sustained energy release, although evidence is not convincing in terms of any resulting performance benefit. Moderate to high GI foods and fluids may be the most beneficial during exercise and in the early recovery period.
However, it is important to remember the type and timing of food eaten should be tailored to personal preferences and to maximise the performance of the particular sport in which the person is involved.
A high-carbohydrate meal 3 to 4 hours before exercise is thought to have a positive effect on performance. A small snack one to 2 hours before exercise may also benefit performance. It is important to ensure good hydration prior to an event. Consuming approximately ml of fluid in the 2 to 4 hours prior to an event may be a good general strategy to take.
Some people may experience a negative response to eating close to exercise. A meal high in fat, protein or fibre is likely to increase the risk of digestive discomfort. It is recommended that meals just before exercise should be high in carbohydrates as they do not cause gastrointestinal upset.
Liquid meal supplements may also be appropriate, particularly for athletes who suffer from pre-event nerves. For athletes involved in events lasting less than 60 minutes in duration, a mouth rinse with a carbohydrate beverage may be sufficient to help improve performance.
Benefits of this strategy appear to relate to effects on the brain and central nervous system. During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue. Current recommendations suggest 30 to 60 g of carbohydrate is sufficient, and can be in the form of lollies, sports gels, sports drinks, low-fat muesli and sports bars or sandwiches with white bread.
It is important to start your intake early in exercise and to consume regular amounts throughout the exercise period. It is also important to consume regular fluid during prolonged exercise to avoid dehydration.
Sports drinks, diluted fruit juice and water are suitable choices. For people exercising for more than 4 hours, up to 90 grams of carbohydrate per hour is recommended.
Carbohydrate foods and fluids should be consumed after exercise, particularly in the first one to 2 hours after exercise. While consuming sufficient total carbohydrate post-exercise is important, the type of carbohydrate source might also be important, particularly if a second training session or event will occur less than 8 hours later.
In these situations, athletes should choose carbohydrate sources with a high GI for example white bread, white rice, white potatoes in the first half hour or so after exercise.
This should be continued until the normal meal pattern resumes. Since most athletes develop a fluid deficit during exercise, replenishment of fluids post-exercise is also a very important consideration for optimal recovery.
It is recommended that athletes consume 1. Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair.
Protein needs are generally met and often exceeded by most athletes who consume sufficient energy in their diet. The amount of protein recommended for sporting people is only slightly higher than that recommended for the general public.
For athletes interested in increasing lean mass or muscle protein synthesis, consumption of a high-quality protein source such as whey protein or milk containing around 20 to 25 g protein in close proximity to exercise for example, within the period immediately to 2 hours after exercise may be beneficial.
Improve information retention you fuel your body perdormance impact your performance in sports Energy conservation supplements athletic activities. Eating athlrtic is crucial for athletes. Atbletic provides Improve information retention foood your Role of free radicals in prenatal development needs choicse perform well in sports and physical activities, in addition to keeping your body functioning properly. You also need to make sure you have enough fuel left after exercise to use for building strong bones and skin, fighting off illness and recovering from activity. Eating enough food to match your activity level can be challenging. This can cause what is called low energy availability LEA. LEA is a sign that your body does not have enough energy left over after exercise to protect and grow your body.Optimal food choices for athletic performance -
The daily eating pattern aims to satisfy the energetic toll of exercise, but requires careful augmentation lead up to, during, and shortly after exercise.
First and foremost, athletes should spread these calories out evenly, in small frequent feedings throughout the day.
One study showed that people who spread their calories evenly experience dramatic performance improvements over those who consume the exact same number of total calories, only in larger and less frequent meals 2. Noted improvements include higher power and endurance, a rise in lean body mass, and a drop in body fat 3.
Asking ten different experts will most certainly yield ten different opinions. However, since athletics take a very high toll on the body, fuelling with the healthiest possible nutrients should be a major priority. Inflammatory muscle soreness and joint pain universally affects athletes 6 , so feeding the body in a way that reduces the inflammatory response can only be of benefit.
Vast literature exists on implementing an anti-inflammatory diet. In general it avoids processed foods, red meat, potatoes and dairy, and promotes brightly coloured fruits and vegetables, lean meats and fish, whole grains, olive and coconut oil, nuts, seeds, legumes, and culinary spices 4.
Athletes tend to focus more intently on their nutrition immediately leading up to physical activity, and are less vigilant in their day-to-day eating behaviour. This can prove costly, since the nutritional stores that power activity operates most efficiently when filled between physical activity sessions, not immediately before or during 7.
Nevertheless, nutritional tweaks in the hours leading up to training or competition do have a bearing on performance. A pre-event meal should be eaten 1.
Foods with high fibre content, fat, and protein all delay gastric emptying, and should be avoided until after competition to avoid cramping, acid reflux, nausea, and vomiting during competition.
Foods that tend to sit well during athletics include pasta, fruit, vegetable juice, and bread. It should go without saying, but never consume foods on competition day that have not been rigorously tested in training.
For short duration sports, the pre-event nutritional strategy is sufficient for most athletes to sustain optimal energetic output. However, in exhaustive exercise, additional fueling of carbohydrate and electrolyte, in the form of gel or sports drinks, may be necessary to sustain athletic output.
After exercise, athletes are depleted of sugar, and require replenishment. However, due to poor appetite, most athletes delay adequate post-event recovery by 2.
The ideal post-exercise meal contains both carbohydrates and proteins, and serves to refill exhausted sugar stores and improve muscle recovery A meal consisting of 1. Chen Y, Wong S, Wong C, Lam C, Huang Y, Siu P. The effect of pre-exercise carbohydrate meal on immune responses to an endurance performance run.
Because the diet is typically high in protein , it may be a good option to help increase muscle growth when combined with strength training Multiple studies have even shown that eating high amounts of protein may reduce fat mass and improve body composition 13 , 14 , If you find that the paleo diet is too strict or difficult to follow, there are also several variations available, including modified versions of the paleo diet, which allow gluten-free grains and grass-fed butter.
Noom is a mobile app diet program that is designed to help you achieve long-lasting, sustainable weight loss by promoting behavioral changes. When you sign up, it asks a series of questions to collect details about your current diet and lifestyle. This may make it a good option for athletes looking for a more personalized approach that takes their training into account.
Membership also includes access to your virtual coaching team, which provides extra social support and motivation. Instead of omitting certain foods altogether, Noom encourages followers to eat nutrient-dense ingredients like fruits, veggies, whole grains, and lean proteins.
Because the program is completely virtual and requires only a smartphone, it could also be a great choice for athletes with a busy schedule.
Get started with Noom here. The Nordic diet is an eating pattern based on the traditional diets of Nordic countries like Finland, Iceland, Denmark, Sweden, and Norway. It emphasizes local, sustainably sourced foods like fruits, veggies, whole grains, seafood, low fat dairy, and legumes and restricts foods that are processed, refined, or high in added sugar.
Because the diet permits many foods that are rich in carbohydrates, it can provide plenty of long-lasting energy for endurance athletes In fact, experts often recommend high carbohydrate foods that are easy to digest, such as fruit or yogurt, for endurance athletes to help fuel the muscles during exercise Not only does the Nordic diet encourage these foods, but it also promotes foods rich in protein and healthy fats to help round out your diet.
This meal delivery service company is specifically designed for athletes and offers entrees that include lean proteins, complex carbs, and nutritious veggies. The company uses high quality ingredients, including organic produce, wild-caught seafood, grass-fed meat, and free-range chicken.
The service also caters to several diet patterns. It offers paleo, keto , vegan, and vegetarian plans with flexible subscription options. For a simple way to squeeze more protein into your diet during training, you can order individual items à la carte, including protein packs that contain prepared meat, fish, or poultry.
Get started with Trifecta here. Green Chef is a great option for athletes hoping to improve both their cooking skills and physical performance by enjoying more healthy, homemade meals. Each meal includes a list of ingredients and detailed nutrition information, which may be useful for athletes who are keeping tabs on their macronutrient intake.
You can also select your meals each week to create your menu, allowing you to choose options higher in protein, carbs, or healthy fats, depending on your fitness goals. Get started with Green Chef here.
With so many different diet plans and programs out there, finding an option that works for you can be challenging. For example, endurance athletes may benefit from consuming more carbohydrates, whereas eating more protein may help build muscle mass when coupled with resistance training Finally, be sure to avoid any overly restrictive programs.
In addition to making it more challenging to meet your nutritional needs, they can also be more difficult to follow and unsustainable in the long run.
When selecting a plan that works for you, be sure to consider your goals, preferences, and dietary restrictions. Try to steer clear of diets that are overly restrictive or unsustainable. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
Omega-3 fatty acids can reduce this inflammation and support many processes that contribute to cellular healing. Flaxseed is high in omega-3s and dietary fiber. It may also help lower cholesterol levels.
Other great omega-3 sources are chia seeds and walnuts. Beets are high in carbohydrates needed for sustained energy and contain many antioxidant and anti-inflammatory nutrients.
The high nitrate content of beets may also help dilate blood vessels. This can help lower blood pressure and increase the amount of oxygen delivered to the cells. Drinking a cup of beetroot juice a day may help lower blood pressure and aid blood flow, according to a study reported by the American Heart Association.
If you are in good general health, but often find yourself out of breath or having difficulty controlling your heart rate during exercise, your body may be running low on iron.
Iron is essential in the production of healthy red blood cells that deliver oxygen to tissues in the body. Without enough iron in the blood, you become fatigued faster. The lack of oxygenation can affect your heart rate and immune function. Squash and pumpkin seeds are a great source of plant-based iron.
Intense exercise can be hard on your body. Proper recovery is essential to improving your strength. Healthy fats and foods rich in essential vitamins and minerals can help improve immune and thyroid function.
They can also protect and repair bones and connective tissue. Brazil nuts are an excellent source of proteins, fats, and other essential nutrients. According to the Mayo Clinic , Brazil nuts are high in nutrients that help control blood pressure, such as:.
Eating just a few Brazil nuts each day can stimulate your natural recovery processes and help you build and maintain strong bones and muscles. A healthy and varied diet containing whole-food carbohydrates, proteins and fats, and abundant plant sources rich in micronutrients and antioxidants will provide the best balance of nutrition for optimal performance.
Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts. Learn about your different heart rate zones…. There are several causes of numbness in your toes and feet when you run, ranging from poor-fitting shoes to health conditions like diabetes.
Mayo Improve information retention offers appointments fod Arizona, Florida and Minnesota and at Mayo Clinic Health Perfotmance locations. Athleti when and what to prformance can make a Nutritional counseling in your workouts. Understand the connection between eating and exercise. Eating and exercise go together. When and what you eat can be important to how you feel when you exercise. And it's important to think about what you eat when you exercise, whether you're doing a casual workout or training for a competition. Think about trying these eating and exercise tips. Perfkrmance will have different nutritional needs compared Improve information retention the general public. They may require more calories and macronutrients to maintain performxnce and athleic to compete Herbal heart health their optimum ahtletic. In addition to consuming sufficient amounts of calories and macronutrients, athletes may also require more vitamins, minerals, and other nutrients for peak recovery and performance. In this article, we discuss macronutrient and micronutrient needs of athletes and look at calories, meal timing, and how to tailor requirements to specific sports. We also give meal examples for breakfast, lunch, and dinner. 
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