Carbohydrates, protein, vitamins and minerals, fats, fluids …
Carbohydrates. Carbohydrates (carbs) are sugars and starches found in foods. They are the main source of fuel for the body. When we eat, the digestive system breaks down carbs into glucose, a form of sugar used by the cells for energy. Some of the glucose may be used immediately. What’s not needed is stored in the muscles in the form of glycogen. When the body needs extra fuel, it converts the glycogen back into glucose. If the body’s stores of glycogen aren’t adequate, the body runs out of energy, leading to fatigue. A well-balanced diet provides enough carbs to sustain most athletes for about 90 minutes. Athletes who participate in longer events or endurance sports may need to increase their carb intake several days ahead of a sporting activity to build carb stores.
Protein. Protein is needed to build and maintain muscle. A major source of protein in the average American diet is meat, preferably lean meat. Non-meat sources include: dairy products, nuts, soy products and peanut butter. Most people get enough protein in their diets. Contrary to what some people believe, consuming extra protein will not build muscle faster. The best way to build bigger and stronger muscles is through regular training and exercise. Too much protein can cause dehydration.
Vitamins and Minerals. The body needs a variety of vitamins and minerals to run efficiently. For most people, a healthy diet should provide the right amount of these nutrients. However, athletes need to ensure they get adequate levels of two minerals: iron and calcium. Iron (found in red meat, chicken, tuna, salmon, eggs, fruits, vegetables and whole grains) carries oxygen to the tissues. Female athletes may be especially at risk for low iron. Calcium builds strong bones and helps an athlete’s body resist stress fractures or broken bones. Some sources of calcium are dairy products and green leafy vegetables.
Fats. Not all fats are bad for the body. Fat can be a concentrated source of fuel, especially for activities lasting less than hour. Moderate amounts of healthy fats (monounsaturated and polyunsaturated) provide essential fatty acids and help the body absorb important vitamins. Generally, health experts say no more than 30 percent of the daily calories should come from fat.
Fluids. Water makes up a large portion of the body. It’s needed for circulation, energy metabolism and elimination of waste products. As the body warms during exercise, sweat is generated to pull away the excess heat and allow cooling through evaporation. Thus, the body loses fluid volume. If fluids aren’t replaced fast enough, dehydration occurs, leading to fatigue, muscle cramps, dry mouth and thirst. Severe dehydration can cause headache, dizziness, severe thirst, low blood pressure, rapid heartbeat and loss of consciousness. Athletes should drink plenty of fluids before, during and after activity. General recommendations are 4 to 8 ounces before and about 4 ounces every 15 minutes during the event. After the activity, drink 16 to 24 ounces of fluid for every pound of weight lost. Water is the best type of fluid to drink. For children who are active for more than an hour, sports drinks may be a good option because they replace lost electrolytes. Avoid caffeinated beverages because they promote dehydration.