The importance of nutrition for athletes

Physical activity, feeling good, and health are closely associated with one another. The motivations for recreational activity are varied: pleasure in a hobby, companionship, personal fitness, or improved performance in competitive sports. It's been shown in numerous studies that physical activity and sports in association with a balanced diet may lessen the development, or even prevent, certain risk factors, the so-called "diseases of civilization", such as obesity, type 2 diabetes, high blood pressure, metabolic disorders, atherosclerosis, and osteoporosis. Moreover, a healthy balanced diet is essential for optimal performance by the body. A proper diet alone won't get you first place in the race, but you aren't going anywhere without appropriate nutrition.

Energy Requirements

With weekly training of 3-4 hours, total energy requirements increase by an average of 1400-1900 calories per week (about 250 calories a day). This increased energy requirement is best satisfied by a selective, balanced and varied diet.

Liquids

Sports participants have high fluid requirements, as fluid loss is particularly high due to sweating. Sports activities involve a high expenditure of energy in the form of heat. Excessive increases in body temperature are prevented by sweating. About one liter of fluid per hour on average can be lost through this cooling system, and the loss must be replaced. Even small losses of fluids (1%-2% of body mass) lessen athletic performance. A fluid loss of 6%-10% of body mass may result in shortness of breath, dizziness, circulatory disorders, vomiting, and muscle cramping. It's advisable, therefore, to consume about 0.3 liters of liquid prior to sports activities, if you can.

In the case of shorter activity (i.e. less than an hour) of average to moderate intensity, fluid loss can be compensated for at the end of the activity. If the activity is prolonged (lasting over an hour) and is moderately intense, or if the activity is very intense or takes place in a location with a high temperature, you must also drink during the activity to maintain performance, concentration and coordination.

All athletes should test their individual reaction to beverages. For example, diluted fruit juices (1 part fruit juice, 3 parts water) or sports drinks are very appropriate, but they are useful only when drunk close to the time of the activity as described above.

Drinking sports drinks or any other sweetened beverages is not recommended when resting. Thirst is a poor indicator of fluid requirements during exercise since it appears only when a fluid deficit already exists.

Protein

Increased build-up and degenerative processes (i.e. turn-over) occur in the body after sports activities. Muscle-building training aims at increasing muscle mass, which consists of protein among other elements. In the case of recreational athletes, protein requirements are generally not elevated, being 0.8 g protein per kilogram (2.2 lbs) body weight, or 10-15% of total energy requirements. In contrast, high-performance athletes in practically every sport need more protein - 1.5 g per kg body weight - due to their increased energy requirements. Since appetite usually increases in response to the greater energy requirement and more is eaten, the protein intake is automatically taken care of. Protein supplements or equivalent amino acid supplements are therefore unnecessary.

Carbohydrates (starch and sugar)

The elevated energy requirements of athletes should be met above all by a higher intake of carbohydrates, which should comprise 55%-60% of the total energy intake. Carbohydrates are stored in the liver and muscles in the form of glycogen (stored sugar), our most efficient source of energy. A balanced diet is sufficient to refill the empty glycogen supply. Only when training is frequent (every day or every second day) or lasts more than an hour does the glycogen supply need to be restored by special measures. Carbohydrate consumption should follow immediately after a training session (1 to 1.5 g rapidly-available carbohydrates per kg body weight, from sugar-containing beverages). Next, carbohydrate-rich food should be consumed. For health reasons, foods that are only slowly available to the body are preferable (cereal products such as pastas, whole-grain bread or granolas). Before long periods of physical activity, it is beneficial to consume carbohydrate-rich foods with little dietary fiber and fat (e.g. white pastas), since these don't burden the digestive system.

Fats

In addition to glycogen, energy from fats is important in physical activity. Fat metabolism becomes more important when the glycogen reserves are low, whether due to inadequate carbohydrate intake between athletic activities, or to sustained body stress over several hours. But since energy is released from fats somewhat more slowly, the same level of energy intensity isn't available as with glycogen, although it lasts during longer physical activity. Fats in the food should constitute 30% of the daily total energy intake. You should preferably use sources such as olive, canola, or linseed oil because these have a beneficial fatty acid composition and contain essential fatty acids.

Vitamins, minerals, trace elements

The slightly increased requirements of athletes for vitamins, minerals, and trace elements can be adequately satisfied by a careful selection of foods with high nutritional content (fruits and vegetables, legumes, whole-grain products, milk products, meat). Vitamin and mineral substitutes usually don't increase performance with any degree of certainty. Such preparations are generally unnecessary for recreational athletes.

Nutrition prior to competitions (endurance sports)

With respect to competitions, especially in endurance sports, the glycogen stores can be raised to above-normal levels with specific training and a carbohydrate-rich diet (up to 70% of total energy intake) during the final days before the competition. The last major meal should be taken 2-4 hours before the competition begins. This should be very rich in carbohydrates, low in fat, and easily digested (e.g. pastas without fatty sauces, bread, rice, fruit juices, etc.). Several small drinks may be taken in the final hours before competition, with a carbohydrate-rich drink or water about 20 minutes before the start.

Nutrition during competitions (endurance sports)

If the competition doesn't last longer than an hour, there's no need to worry about nutrient intake. The body's own stores of glycogen and fat are sufficient for energy supply, as long as they have been maintained with an appropriate diet in the days before the competition. It's advisable, however, to replace fluids in hot environments. Drink a small amount (100-200 dl, or 4-6 ounces) every 15-20 minutes. Water is adequate for competitions of this duration. In the case of longer events, additional energy intake may be supplied (e.g. carbohydrate-rich liquids, or ripe bananas).

Nutrition after competitions (endurance sports)

It's important in the recovery phase to offset the fluid deficit and replenish depleted glycogen stores. The time required for complete restoration is not just a few hours; it may sometimes take one or two days. Liquids in small but adequate amounts should be taken immediately after exertion. It's important to consume increased amounts of carbohydrates within the first 24 hours after completing the event. An adequate supply of minerals, trace elements, and vitamins should be ensured to cope with cellular stress and stabilize and stimulate immunity. If the diet is balanced, there should usually be no need for supplements.

Nutritional recommendations for recreational athletes

Many factors influence our nutritional behavior: individual needs and cravings, daily mood, social environment, physical activity, the current selection of available foods, advertising, etc. The following recommendations - in the form of a balanced and varied diet - ensure an adequate supply of energy, nutrition, and protective elements, and therefore represent a healthy approach to eating. The listed amounts and portions refer to average sizes. They do not have to be precisely consumed every day. Energy and fluid requirements must be adapted to increased physical activity.

Note: words in italics and bold text are particularly important for athletes.

Fats and Oils
Daily consumption: 2 teaspoons (10 g) high quality vegetable oil such as unheated olive oil, canola oil, thistle oil, or corn oil, e.g., for salad dressings.

Daily consumption: maximum 2 teaspoons (10 g) cooking oil, e.g., peanut oil or olive oil for meal preparation.

Daily consumption: maximum 2 teaspoons (10 g) 'spread', e.g., butter or margarine, for bread.

Daily consumption: maximum of one meal heavy in fat, such as deep fried foods, breaded foods, cheese dishes, fried potato cakes, sausage or cold cuts, cream sauces, cake or pastry dough, chocolate, etc.

Pastries/Snacks
Use these in moderation - many of them contain hidden fat. At most, eat 1 small portion daily (e.g., 1 bar chocolate, 1 piece of cake, 1 ice cream).

Meat, Fish, Eggs
Weekly consumption: 2-4 meals, one portion of meat (1 portion = 80-120 g). More is unnecessary, less is no problem.

Weekly consumption: maximum of one meal of cured meats such as ham, sausage or bacon in place of meat.

Monthly consumption: maximum of one meal of innards, such as liver, kidney, tripe, sweetbreads (1 portion = 80-120 g).

Weekly consumption: 1-2 portions of fish (1 portion = 100-120 g).

Weekly consumption: 1-3 eggs, including processed eggs, e.g. in baked goods, soufflés, or cream sauces.

Legumes (Pulses), Legume Products
Weekly consumption: 1-2 portions of lentils, chick peas, Indian beans, tofu, etc. (1 portion = 40-60 g dry weight).

Milk and Milk Products
Daily consumption: 2-3 portions of milk products (1 portion = 0.2 L milk, 1 cup yogurt, 30 g hard cheese, or 60 g soft cheese).

Cereal Products and Potatoes
Daily consumption: at least 4-5 portions of starchy foods such as bread, potatoes, cereals, or pastas, preferably whole-grain products. The portion size depends on the amount of physical activity.

Fruits
Daily consumption: at least 3-4 portions of fruits, raw if possible (1 portion = 1 apple, 1 banana, 3 plums or a bowl of berries).

Vegetables
Daily consumption: 3-4 portions of vegetables, one of which should be raw, e.g. as a vegetable dip or a mixed salad (1 portion = 100 g raw, or 150-200 g cooked vegetables, 50 g leaf salad, or 100 g mixed salad).

Alcoholic and Nonalcoholic Beverages
The average requirements of 1.5 - 2.0 liters of liquid per day can be increased after sports activities to 3.0 liters per day, preferably as unsweetened nonalcoholic beverages.

Alcohol: It's better in general for athletes to forego alcoholic beverages. On special occasions or situations (including victory celebrations!) the rule of thumb applies: maximum 1-2 glasses of wine or beer per day.

Nutrition for recreational athletes - A checklist

1. Balanced, varied, and carbohydrate-rich nutrition
2. Adequate fluids before, during, and after sports activities
3. Supplements are usually unnecessary with a balanced diet