A healthy diet for athletes requires energy intake sufficient to maintain body weight, maintain health, and to maximize training effect. Optimal nutrition is a key component of any training program and will enhance athletic performance and recovery.
Typically, athletes do not need to diet for weight loss. However, if weight or fat loss is desired, it should be completed before the start of the season. Consult with your health professional before undertaking any sort of dieting.
Many cyclists are concerned about power-to-weight ratio, which is the main determinant of speed. But don't fall into the trap of thinking that losing weight is the key to improving performance. If you are overweight, then yes, try to lose a few pounds, but if you drop below your optimal weight, you could actually lose strength and move backward in your training plan. Restrictions in your diet may also increase your risk of vitamin and mineral deficiencies. A healthy diet for athletes should meet the recommended daily allowances at a very minimum.
Here are some recommendations for a healthy diet for athletes regarding what and when to eat...
Before Exercise
Eat a small meal high in complex carbohydrate with moderate protein approximately 3 hours before your workout to ensure proper digestion. Stick with foods that you tolerate well. Focus on staying hydrated with water and electrolytes.
During Exercise
While you are exercising you will need to consume approximately 30 – 60 grams of carbohydrate per hour to fuel yourself. Drink your carbs if possible for better absorption. Eat before you are hungry and drink before you are thirsty. Stay hydrated by drinking 8 – 10 ounces of electrolyte enhanced beverage every 15 – 20 minutes even if you don't feel thirsty.
After Exercise
After your cool-down, try to get some carbohydrate and protein within the first 30 minutes. This window is when your body is the most receptive. After that, eat a healthy balanced meal within 2 hours. Your goal is to replace fluids and electrolytes, to ingest carbohydrate to replenish muscle, and to get some protein for muscle tissue repair and rebuilding.
The following components are key to getting proper nutrition when participating in a regular exercise routine and constitute a healthy diet for athletes...
Carbs are important for replacing glycogen and maintaining blood glucose levels and are the primary source of ATP used for high intensity exercise. Inadequate amounts of carbohydrate will lead to premature fatigue. Ingest 6 - 10 grams per kilogram of body weight per day relative to your activity level.
Fats are an integral part of a healthy diet for athletes and should not be restricted, although try to avoid saturated and trans fat as much as possible. Fat is the primary source of stored energy for low-intensity exercise and provides vitamins and essential fatty acids. Less than 25% of your calories should come from fat.
Protein requirements are slightly greater for athletes versus sedentary individuals. Protein is a minor source of energy but is essential for normal growth and development of muscle. 15% of your total daily calories should be in the form of protein. More than 2 grams per day will be excreted or stored as fat.
Vitamins are essential for energy production, tissue growth and maintenance, immune system function, and protection of body tissue from oxidative damage. Athletic training slightly increases the need for vitamins, but most athletes get them from increased food consumption. Vitamin intake beyond adequate amounts does not improve performance.
Minerals are essential to performance and health. Common deficiencies in athletes are calcium, iron, and zinc. Vegetarians are more at-risk of missing essential minerals than meat-eaters.
Calcium is vital for bone health and to help combat osteoporosis, a common concern for cyclists, especially females. Consume approximately 1200 milligrams of calcium per day.
Iron is a key component of the oxygen transfer mechanism and the energy producing system in muscles. Iron deficiency decreases performance so get yours from iron-rich foods such as red meat, iron-fortified grains and cereals, and beans. Athletes should have their blood screened for iron deficiency on a regular basis.
Zinc is important for the growth, building, and repair of muscle tissue and energy production. Many athletes are deficient in zinc, but there is no standard measure so be sure to ingest meats (poultry & fish), dairy, grains, cereal, and nuts.
Electrolytes consist of sodium, potassium, and chloride to regulate fluid balance, muscle contraction, and nerve impulses. Electrolytes are lost through sweat so be sure to consume electrolyte drinks or tablets during exercise, especially in high heat or humidity or if you are a heavy sweater.
Antioxidants such as vitamins A, E, C, beta-carotene, and selenium prevent and counteract damage that oxygen causes to cells and are found in abundance in fruits and vegetables. They also offer long-term health benefits such as decreased risk of cancer and heart disease.
Try to get your daily allowance of each of these components through a balanced healthy diet for athletes. You might need to get some from nutritional supplements, but be careful if you are competing as some supplements may trigger a positive test for doping.
