 |
   |
 |
|
Fueling for Optimal Sports Performance
  Training Article Library Main Page With the summer cycling season nearing, athletes need to be reminded that proper nutrition and hydration are integral components of their training, racing and recovery regimens. To optimize performance, athletes need to view their food and beverage consumption as a tool. Just like using proper equipment and wearing appropriate attire during exercise, proper nutrition and hydration will promote successful habits for training and performance. To support training and competition, endurance athletes may need to consume between 3,000 and 5,000 calories per day depending upon their weekly mileage. The training diet should consist of 60-65% carbohydrates from whole grains, fruits, vegetables and dairy products. A diet high in carbohydrate helps maximize liver and muscle glycogen stores. Glycogen is the storage form of carbohydrate and needs to be optimized for enhanced endurance performance. Protein, about 15-20% of endurance athletes' daily calories, plays an important role in repair and maintenance of muscle and supports the immune system. Good protein sources include lean animal products such as beef, poultry, fish, eggs and milk. Soy, nuts, seeds, whole grains and beans are also protein sources. Endurance athletes need approximately 1.2 to 1.4 grams of protein per kilogram of body weight. Lastly, athletes need to consume fat, approximately 20-25% of their calories. Fat is not only a concentrated source of calories, it’s important for essential fatty acids, hormone production and plays a role in absorption and transportation of fat-soluble vitamins. Endurance athletes should consume healthy unsaturated fats, including vegetable oils (except palm and coconut oils), avocados, nuts, seeds, flaxseed meal or oil and fish. Nutrition prior to training and racing is important to avoid low glycogen stores and the feeling of hunger. It is recommended to eat a high carbohydrate meal or snack, depending on the time of day you are training or racing, with some protein 2-4 hours before. The closer to the start time the smaller the meal and the more carbohydrate it contains. It is also important to drink at least 16 ounces of fluid as either water or sports drink. For training and competition lasting longer than one hour, proper fueling and hydration is paramount for success. Competitors need to understand the importance of planning both eating and drinking regimens. The routine you utilize in training should carry over into competition. The American College of Sports Medicine recommends endurance athletes consume 5 to 11 ounces of fluid every 15 to 20 minutes during long sustained exercise. Dehydration can result in premature glycogen depletion; increased heart rate, body temperature, perceived effort, and stomach upset, as well as decreased blood volume and stomach emptying. Dehydration can also compromise mental capacity and fine motor skills. Drinking fluids with electrolytes can reduce the risk of hyponatremia (low blood sodium) and muscle cramps. A good guideline is 250 to 500 milligrams of sodium per hour. Start drinking early. Once you're thirsty, you’re most likely already dehydrated and losing as much as 1% of your body weight will hinder athletic performance. The American College of Sports Medicine also emphasizes the importance of fueling the body with 30 to 60 grams of carbohydrate per hour for training lasting longer than an hour. Carbohydrate is important for maintaining blood glucose levels and support brain function and energy needs. Varying the carbohydrate source is important, so try sports drinks, gels, bars, fresh fruit, dried fruit, pretzels, fig bars and other carbohydrate sources. Training is when you should experiment with different foods and beverages to ensure tolerance on competition day. Race day is certainly not the day to try something new! Proper nutrition and hydration are also extremely important following long training and racing efforts. Consume 50 to 100 grams of carbohydrate within 30 minutes of completion, followed by a high carbohydrate meal containing protein to support glycogen replacement and muscle recovery. Also, drink plenty of fluids, for every pound loss you need 16 to 24 ounces of water. If you did lose weight increase your fluid intake per hour during training to avoid weight loss after completion. The goal is achieving weight maintenance. Overall, just like the importance of a proper training diet, proper nutrition before, during and after is key for performance, recovery and will prompt a quicker desire to train and compete again. So, with the remaining training time, hone in your diet regimen and get ready to set a personal record on the course! By Marlia Braun PhD, RD for AthletiCamps Check out all our training articles here... |
|
7610 Folsom-Auburn Rd. Ste. 130 Folsom, CA. 95630
Phone: (866) 370-6516
Enter your email below to receive the Athleticamps Newsletter! |
|
Training Camps |
Coaching |
Performance Testing & Fitting |
About Us |
Contact Us
Home |
 |
| Copyright © 2010 Athleticamps. All rights reserved. |