🍼Lifecycle Nutrition Unit 8 – Nutrition for Athletes & Active Individuals

Key Nutritional Concepts for Athletes

• Understand the importance of energy balance maintaining adequate caloric intake to support training and competition demands while avoiding excessive weight gain or loss
• Recognize the role of macronutrients carbohydrates provide fuel for high-intensity exercise, protein supports muscle repair and growth, and fat is essential for overall health and hormone production
• Prioritize nutrient-dense foods that provide a wide range of vitamins and minerals to support optimal health and performance (fruits, vegetables, whole grains, lean proteins)
• Ensure proper hydration before, during, and after exercise to maintain fluid balance and prevent dehydration, which can impair performance and increase risk of heat-related illnesses
• Consider the timing of nutrient intake consuming carbohydrates before and during prolonged exercise can help maintain blood glucose levels and delay fatigue
  • Consuming a combination of carbohydrates and protein after exercise can promote muscle recovery and repair
• Be aware of the potential risks and benefits of supplements and ergogenic aids, and consult with a sports nutritionist or healthcare professional before using them

Energy Balance and Macronutrient Needs

• Energy balance refers to the relationship between energy intake (calories consumed) and energy expenditure (calories burned through physical activity and bodily functions)
  • Positive energy balance occurs when intake exceeds expenditure, leading to weight gain
  • Negative energy balance occurs when expenditure exceeds intake, leading to weight loss
• Athletes require higher energy intakes to support increased physical activity levels and maintain optimal body composition for their sport
• Carbohydrates are the primary fuel source for high-intensity exercise and should make up 45-65% of an athlete's total caloric intake
  • Complex carbohydrates (whole grains, legumes) provide sustained energy release
  • Simple carbohydrates (fruits, sports drinks) can provide quick energy during exercise
• Protein is essential for muscle repair, growth, and maintenance, and should make up 15-30% of an athlete's total caloric intake
  • Aim for 1.2-2.0 grams of protein per kilogram of body weight, depending on the type and intensity of exercise
• Fat is important for overall health, hormone production, and absorption of fat-soluble vitamins, and should make up 20-35% of an athlete's total caloric intake
  • Focus on healthy sources of fat (nuts, seeds, avocados, fatty fish)

Hydration Strategies

• Proper hydration is crucial for athletic performance, as even mild dehydration can impair cognitive function, increase fatigue, and reduce endurance
• Athletes should aim to start exercise in a well-hydrated state by consuming fluids throughout the day and 2-3 hours before exercise
• During exercise, athletes should drink enough fluid to replace sweat losses and maintain body weight
  • The amount of fluid needed varies depending on individual sweat rates, exercise intensity, and environmental conditions
  • A general guideline is to consume 150-250 mL of fluid every 15-20 minutes during exercise lasting longer than 1 hour
• After exercise, athletes should aim to replace 150% of fluid losses within 2-6 hours to ensure complete rehydration
• Monitoring urine color and volume can help assess hydration status pale yellow urine indicates adequate hydration, while dark or low volume urine suggests dehydration
• Sports drinks containing carbohydrates and electrolytes can be beneficial for exercise lasting longer than 1 hour or in hot and humid conditions

Timing of Nutrient Intake

• The timing of nutrient intake can significantly impact athletic performance, recovery, and adaptation to training
• Pre-exercise meals should be consumed 2-4 hours before exercise and should be high in carbohydrates, moderate in protein, and low in fat and fiber to minimize gastrointestinal distress
  • Examples include oatmeal with fruit and nuts, or a turkey sandwich on whole-grain bread
• During exercise lasting longer than 1 hour, consuming 30-60 grams of carbohydrates per hour can help maintain blood glucose levels and delay fatigue
  • Options include sports drinks, gels, or easily digestible solid foods (bananas, energy bars)
• Post-exercise nutrition should focus on replenishing glycogen stores, promoting muscle repair and growth, and rehydrating
  • Consume a combination of carbohydrates and protein in a 3:1 or 4:1 ratio within 30-60 minutes after exercise
  • Examples include chocolate milk, a smoothie with fruit and protein powder, or a meal with lean protein and complex carbohydrates
• Consistent nutrient timing strategies can optimize recovery between training sessions and enhance adaptations to exercise stimuli

Supplements and Ergogenic Aids

• Supplements and ergogenic aids are products designed to enhance athletic performance, but their safety and efficacy can vary widely
• Creatine is one of the most well-studied and effective ergogenic aids, with evidence supporting its ability to increase muscle strength and power output
  • Creatine supplementation may be most beneficial for athletes engaged in high-intensity, short-duration activities (sprinting, weightlifting)
• Caffeine is a popular ergogenic aid that can improve endurance performance, reduce perceived exertion, and enhance cognitive function
  • Effective doses range from 3-6 mg/kg of body weight, consumed 30-60 minutes before exercise
• Beetroot juice, rich in nitrates, has been shown to improve endurance performance by reducing the oxygen cost of exercise
• Beta-alanine supplementation can increase muscle carnosine levels, which may improve high-intensity exercise performance and delay fatigue
• It is essential for athletes to be cautious when considering supplements, as many products may contain banned substances or lack proper quality control
  • Consult with a sports nutritionist or healthcare professional before starting any supplement regimen

Special Considerations for Different Sports

• The nutritional needs of athletes can vary depending on the specific demands of their sport, such as the intensity, duration, and frequency of training and competition
• Endurance athletes (runners, cyclists, swimmers) have high carbohydrate requirements to support prolonged exercise and may benefit from carbohydrate loading strategies before competition
  • They may also have increased fluid and electrolyte needs due to high sweat losses
• Strength and power athletes (weightlifters, sprinters) may require higher protein intakes to support muscle growth and repair
  • They may also benefit from creatine supplementation to enhance strength and power output
• Team sport athletes (soccer, basketball, hockey) often engage in intermittent high-intensity exercise and may have variable energy and nutrient needs depending on their position and playing time
  • Adequate carbohydrate intake and strategic nutrient timing around practices and games are important for maintaining performance
• Weight-class athletes (wrestlers, boxers) may need to periodically manipulate their body composition to meet competition requirements
  • This should be done gradually and under the guidance of a sports nutritionist to minimize the risk of nutrient deficiencies and performance decrements
• Vegetarian and vegan athletes can meet their nutritional needs with careful planning and attention to consuming a variety of plant-based protein sources, fortified foods, and supplements (vitamin B12, iron, zinc)

Nutrition for Recovery and Injury Prevention

• Proper nutrition plays a crucial role in promoting recovery from exercise-induced muscle damage and reducing the risk of overuse injuries
• Consuming adequate protein (1.6-2.2 g/kg/day) and essential amino acids (particularly leucine) can stimulate muscle protein synthesis and support repair and remodeling
  • High-quality protein sources include lean meats, fish, eggs, dairy, and plant-based options like soy, quinoa, and legumes
• Omega-3 fatty acids (EPA and DHA) have anti-inflammatory properties and may help reduce muscle soreness and improve joint health
  • Incorporate fatty fish (salmon, mackerel) or consider an omega-3 supplement
• Vitamin D plays a role in bone health, immune function, and muscle strength, and deficiency is common among athletes, especially those training indoors
  • Ensure adequate vitamin D intake through fortified foods, fatty fish, and sun exposure, or consider supplementation under the guidance of a healthcare professional
• Antioxidant-rich foods (berries, leafy greens, nuts) may help combat oxidative stress and inflammation associated with high-intensity exercise
  • However, excessive antioxidant supplementation may blunt the adaptive response to training
• Maintaining adequate energy availability (energy intake minus exercise energy expenditure) is essential for preventing relative energy deficiency in sport (RED-S), which can impair bone health, immune function, and overall recovery

Practical Application and Meal Planning

• Translating sports nutrition principles into practice requires individualized meal planning that takes into account an athlete's specific needs, preferences, and lifestyle factors
• Start by assessing current dietary habits and identifying areas for improvement, such as increasing fruit and vegetable intake or optimizing nutrient timing around training
• Plan meals and snacks around training schedules to ensure adequate fueling before, during (if needed), and after exercise
  • Prepare portable, easily digestible options for pre- and post-workout snacks (fruit, granola bars, trail mix)
• Batch cooking and meal prepping can help ensure consistent access to nutritious meals and snacks throughout the week
  • Dedicate time on weekends or off days to prepare staple ingredients (grilled chicken, roasted vegetables, quinoa) that can be easily combined into meals
• Utilize a variety of nutrient-dense foods to meet macronutrient and micronutrient needs
  • Incorporate a rainbow of fruits and vegetables, whole grains, lean proteins, and healthy fats into meals and snacks
• Stay hydrated throughout the day by carrying a refillable water bottle and consuming fluids with meals and snacks
• Work with a sports nutritionist or registered dietitian to develop a personalized meal plan that supports training goals and optimizes performance and recovery
  • They can also provide guidance on supplement use, managing food allergies or intolerances, and navigating travel and dining out while maintaining a balanced diet