The torch is already circling the world and the Summer Olympic Games will soon be here. When watching the best athletes from around the globe, we might wonder about the training and discipline that brought them to the games and what we can do to bring our own performance and diets closer to their level. Whether hitting the gym or competing in an upcoming marathon or other event of "Olympic-sized" proportions, athletes and active people alike recognize how a sound eating plan — or better termed a fueling plan — cannot only help them exercise with more energy, meet training goals faster, and perform better, but recover more completely from workouts, decrease the risk of injuries, and stay in overall better shape. It wasn’t too long ago that athletes had to be convinced that nutrition made a difference. Now, the trend is to see more and more athletes and active people who are seeking out sports nutrition professionals, looking for the edge that nutrition can provide.
But it’s not just hard-core athletes who understand the link between what we eat and how it affects our health and wellness. The recent International Food Information Council (IFIC) Foundation Food & Health Survey (2008) found that nearly two-thirds (67 percent) of Americans say they are currently making changes to improve the healthfulness of their diets to enhance overall well-being (69 percent) or physical health (69 percent). And Americans truly believe that there are benefits to eating specific foods and beverages, like improving physical energy and stamina (77 percent). This awareness of how food can be a "training partner" for athletes and active people brings many opportunities for those working with athletes and developing educational programs geared towards fitness and performance.
Eating on a Schedule
Everyone knows breakfast is important, but for athletes, it is even more critical, as athletes’ bodies may be spending the whole night in "recovery" mode. So, in the morning, it’s time for more fuel to get into the body for the work ahead. Fueling the muscles with energy early in the day can boost workouts later on. Eating every 3-4 hours during the day (with a plan for 3 meals and 3-4 snacks) helps spread out energy over the day, maintaining muscle energy and helping athletes recover better from workouts.
Developing a strategic eating plan is an essential part of nutrition success for athletes. Just as athletes and coaches plan workouts in detail, having a nutrition program planned out ahead of time can really make a difference in performance. Durham, NC-based sports dietitian Michelle Rockwell, MS, RD, CSSD works with athletes of all ages. She says it is important to help athletes plan fueling times and places ahead of time. "I recommend small to moderate-sized meals throughout the day and encourage athletes to plan their breakfast the night before, keep snacks at hand (in sports bags, in their lockers, or even in their cars), and have recovery nutrition readily available immediately post-workout." That way, she says, athletes never run out of fuel, especially before and after workouts when they need it most.
Keeping Balanced Meals on the Plate
Athletes typically respond well to eating high-quality foods when they know their benefits. At meals, if athletes can look for lean protein to build and maintain muscle mass (low-fat meat, poultry, fish, or beans), high-carbohydrate grains for muscle energy (pasta, rice, couscous, or corn), a fruit and a vegetable for key nutrients like Vitamin C and Vitamin A, and a good calcium source (skim milk, soy milk, or yogurt), that’s a great start to a healthful sports plan. To enhance immune function, joint health, and satiety, Rockwell also looks for a good source of unsaturated fats on a regular basis, including fatty fish, nuts, seeds, nut butters, olives, avocados, oils, and oil-based salad dressings like vinegar and olive oil dressings.
Maximizing Workout Fuel
Athletes need to go into workouts well-hydrated and with energy on board. A small snack or medium sized meal 1 to 3 hours beforehand helps provide muscle energy, fuel workouts, and wards off hunger. During workouts lasting an hour or less, staying hydrated with water or a low-calorie fitness water may work best. But when training longer than an hour, utilizing an easy-to-digest carbohydrate/electrolyte source like a sports drink can provide additional benefits, including better concentration, superior fluid replacement, and better overall performance. Taking in 30-60 grams of carbohydrate per hour of hard exercise should be the goal.
For athletes training for an hour or longer on a daily or near daily basis, competing in multiple events in one day (like a soccer tournament), or training several times a day, recovery nutrition is very important. Drinking water may be fine for recovery for the active person working out 45 minutes 3 times a week, but not for athletes training at a high level. The ultimate goal of recovery nutrition is to help the athlete recover the muscles fully and prepare for the next workout or competition. The recovery plan should include three key ingredients: fluids, carbohydrate, and protein. Many athletes use a recovery beverage that includes all three such as chocolate milk, recovery shakes, or smoothies made with milk or soy milk, juice, and fruit. Drinking or eating recovery fuel with at least 50 grams of carbohydrate and 15 grams of protein within 30 minutes of finishing training helps the muscle begin repairing (protein) and building back muscle glycogen, the storage form of sugar for workouts (carbohydrate). Practicing good recovery nutrition on a daily basis can be the difference-maker for competitive athletes.
Prioritizing Hydration
Athletes and active people should pay special attention to getting enough fluids all day long, with extra fluids before, during, and after workouts and competitions. Because dehydration allows the body to heat up faster and can impair performance (or just make the workout much more difficult to get through), getting on a hydration plan makes a lot of sense. Even a small amount of dehydration – losing just 2% of total body weight – in a workout, can impede performance. Rockwell encourages athletes to keep a water bottle with them during the day and drink all day long. She asks athletes to periodically weigh themselves before and after workouts – and suggests that athletes drink 2-3 cups of fluid for every pound lost in a workout to replenish fluid stores in the body. During hard workouts lasting an hour or longer, a sports drink with 4-8 percent carbohydrate, a mix of two or more carbohydrate sources, and electrolytes like sodium and potassium can enhance performance and help maintain optimal fluid balance. Adding extra salt to food when athletes train in the heat and humidity, or when they perspire a lot, is also important for muscle cramp prevention and optimal fluid balance. In these situations, it is important to pay close attention to sodium intake. There is significant individual variation in sodium loss during activity. Emphasis on replacement of fluids is important, but care must be taken to avoid over-hydration.
Putting it all Together
Whether an athlete is a weekend warrior or trains 3 hours a day on a dedicated schedule, nutrition is one key "make or break" component that can catapult health and performance upward or, if not utilized, can hold athletes back from meeting their performance and health goals. From staying hydrated to refueling muscles, there are many things athletes can do to boost performance – and feel good while they exercise.
Caffeine’s Role in Performance
Caffeine is often touted as having a beneficial impact on athletic performance, and research has shown this to be true. Caffeine has been shown to decrease performance times and increase endurance when consumed prior to an event. Recent research suggests that this may be related to caffeine’s ability to increase perceived energy, as the stimulating effect it has on the brain may reduce feelings of exercise fatigue. Although caffeine cannot render "superman" benefits, it may help an athlete attain optimal performance in certain types of athletic events. Although caffeine has been shown to help performance, moderation is still important as moderate amounts are more likely to have a beneficial effect on performance than much larger amounts. Moderate consumption is considered 300mg/day or three 8-ounce cups of coffee. Large amounts of caffeine may bring on jittery feelings that are unnecessary before a big competition. Individual metabolism and sensitivities to caffeine may vary, and certain sub-populations such as children and pregnant women may want to limit caffeine. These groups should monitor their caffeine intake and talk with a healthcare provider about appropriate consumption levels.
Athletes may be advised to avoid caffeine due to the belief that it is dehydrating; however, caffeine’s mild diuretic effect is typical of any fluid, including water. In addition, research has shown that caffeinated beverages can and do contribute to hydration.
More information is available in the new IFIC Foundation’s Caffeine and Performance Fact Sheet.
