Amateur athletes' guide to nutritious sports dieting
Optimising Nutrition for Athletic Performance
A balanced diet is crucial for athletes aiming to maximise their workout performance. Here's a breakdown of the optimal foods and drinks for athletes, focusing on a balance of carbohydrates, protein, and hydration tailored to workout timing and intensity.
Pre-Workout Nutrition
Before workouts, athletes benefit from consuming easily digestible carbohydrates that provide quick and sustained energy. Examples include oatmeal, bananas, whole grains like brown rice or quinoa, yogurt, and energy bars high in carbs but moderate in protein and low in fat and fiber. For instance, oatmeal with a banana offers complex carbohydrates and potassium to sustain energy and prevent cramps.
During and Post-Workout Nutrition
During and immediately after workouts, replenishing glycogen stores and facilitating muscle repair require carbohydrate and protein combinations. Post-workout options include chocolate milk, protein shakes with fruit, grilled chicken with sweet potatoes, or a tuna sandwich, which combine high-quality protein with carbohydrates. Yogurt is recommended before and immediately after exercise for its high glycemic index carbohydrates that provide quick energy.
Healthy Fats and Hydration
Fats should come from healthy sources like avocados and almonds, supporting muscle recovery and providing sustained energy without overloading the digestive system before exercise. Hydration is critical throughout all phases, with water and electrolyte drinks containing sodium, potassium, and bicarbonate recommended especially after intense or long-duration exercise to maintain fluid and mineral balance and support muscle function.
A Balanced Approach
A macronutrient ratio of approximately 50-60% carbohydrates, 15-30% protein, and 20-35% fat is advised, emphasising lean protein sources rich in leucine (e.g., lean meats, dairy, soy) for muscle synthesis. A wholesome and varied diet is important, especially with regular exercise, to provide the body with valuable nutrients.
Hydration Tips
It's advisable to check the calorie burn of a specific sport before adjusting the nutrition plan. For hydration during exercise, sodium-rich mineral water or fruit juices mixed with water are suitable. Minerals such as calcium, magnesium, or iron are lost through sweat and must be replenished with mineral water or tap water with a high mineral content.
Important Considerations
It is important to gradually introduce changes to a healthy diet, rather than making extreme changes that the body may fight against. Good carbohydrates should be obtained from fruits and vegetables, while avoiding sugar and products made from white flour. Drinking too much water before exercising can lead to stomach ache.
Post-Training Nutrition
After training, consume protein and a small amount of carbohydrates, such as lentils, low-fat quark/curd cheese, or lean meat. Poultry, fish, low-fat dairy products, and legumes are good sources of protein.
Staying Motivated
While it is important to eat healthy, occasional indulgences can help keep motivation high. The food pyramid can help in understanding the appropriate percentage of food intake, with healthy carbohydrates as the basis of the daily diet.
Specific Sports Requirements
For running, before training, eat eggs, raw vegetables, or yogurt, and after training, eat protein-rich foods such as meat or dairy products if weight loss is the goal, or pasta or wholemeal bread with curd cheese if training for endurance.
Stay Hydrated
A healthy adult should drink around 1.5 to 2.5 liters of water per day, and more when exercising to compensate for sweat loss. Athletes with increased energy expenditure should consume more, but not necessarily more calories than assumed due to overestimation of calorie burn during activities.
Proper Timing
Healthy carbohydrates should be consumed about two hours before exercise to avoid the body having to burn food for energy during the workout. Before training, it is best to refrain from eating for about two hours, but if necessary, eat easily digestible, low-fat foods with carbohydrates and proteins.
In summary, to maximise performance, athletes should focus on pre-workout complex carbs and moderate protein, during/post-workout carb and protein combos for muscle repair and glycogen replenishment, healthy fats for recovery, and adequate hydration with electrolytes before, during, and after exercise.
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6012666/ [2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5476494/ [3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5507630/ [4] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3876965/
- While participating in sports, it's essential to maintain a healthy diet focused on nutrition, fitness, and exercise by consuming a balance of carbohydrates, protein, and healthy fats. (Health-and-wellness, Fitness-and-Exercise, Science)
- For recovery and optimal performance, athletes should consider incorporating a healthy diet that includes foods rich in lean protein, such as lean meats, dairy, and soy, along with complex carbohydrates found in fruits, vegetables, and whole grains. (Science, Nutrition, Healthy-Diets)
- Additionally, staying hydrated is crucial for athletes by replacing fluids lost through sweat, consuming electrolyte-rich beverages like water and sports drinks, and replenishing minerals like sodium, potassium, and bicarbonate. (Sports, Health-and-Wellness, Hydration)
