Proper nutrition is essential, especially when it comes to athletic performance. Although each sport is different, good nutrition for athletes generally comes down to eating a well balanced diet every day, as well as game day.
   In addition to helping athletes feel their best, healthy eating provides the fuel needed for athletes to reach their potential.

What diet is best for athletes?
   All athletes need a diet that provides enough energy in the form of carbohydrates and fats as well as essential protein, vitamins, and minerals. This translates into eating a variety of foods every day, including grains, fruits, beans, vegetables, lean meats and low-fat dairy products. Fluids, especially water, are also very important. Dehydration can stop even the finest athlete from playing his or her best game.

   Why are carbohydrates so important?
   Carbohydrates are the main source of fuel for the muscles during exercise. Carbohydrate rich foods should be part of most meals and snacks as part of a balanced diet. Good sources of carbohydrate can be found in grains, fruits, milk and vegetables.

   Do athletes need extra protein to build muscles?
   No, not usually. While it is true that protein is an important part of the body’s ability to build muscle tissue, extra servings of protein foods or protein supplements are not necessary for muscle development. Muscles develop from training and exercise, not from ingesting protein. Most people, athletes included, get all the protein that they need when eating a well-balanced and varied diet. If extra protein calories are not needed by the body, they will eventually be stored in the form of body fat, just like any other extra calories would.

   What should an athlete eat before, during and after exercise?
   The pre-exercise snack should be high in carbohydrate and lower in protein and fat so it is easily digestible and well tolerated. Examples include granola bars, cereal snack mix or a bagel. The timing of this snack depends on the athlete’s preference for eating before exercise, but researchers have found that eating something from 1-to-4 hours before exercise helps keep plenty of blood glucose available for working muscles. Drinking plenty of cool water before exercise also keeps muscles hydrated.
   During exercise, perspiration and exertion deplete the body of the fluids necessary for an optimal performance and can lead to dehydration. Drink plenty of cool water during sporting activities or exercise sessions if possible. Half a cup of water for every 20 minutes of exercise is recommended. Usually there is no need to worry about replacing carbohydrates during exercise unless the exertion lasts over 90 minutes and is hard and continuous. When this happens, drinking a sports drink or other beverage with some sugar in it will add fuel and water to the muscles being exercised.
   After a strenuous exercise session the body’s energy stores may need refueling. A post-exercise meal or snack should give a moderate dose of protein in addition to carbohydrates to help replenish glycogen stores and repair muscle damage. Suggestions include yogurt with a banana, a turkey and cheese sandwich, or spaghetti with lean meat sauce.

   Making good nutrition a priority can definitely make a difference in the performance level of an athlete. If you’re an athlete who isn’t practicing healthy eating behaviors, what’s stopping you? Give your body the fuel it requires to function at its best.

For more information regarding proper nutrition, please contact LifeCare’s Wellness Coordinator Dawn Hedlund at (218) 463-4773.