Nourishing the Athlete: The Importance of Nutrition for Athletes
Contributed by Marissa Buckley, MS, LD, RD Reviewed by Chelsea Fielder-Jenks, LPC-S, CEDS-S
As an athlete, understanding the basics of nutrition and fueling your body is essential for achieving optimal performance, promoting recovery, and preventing injury. Proper nutrition provides the body with the necessary fuel and nutrients to support the demands of training and competition.
Macronutrients
Carbohydrates, protein, and fats are macronutrients that provide energy for physical activity, support muscle growth and repair, and aid in digestion and nutrient absorption. Carbohydrates are the most important nutrient that your body needs, despite the common misconception that protein is the most important. As an athlete, it is important to provide your body with an adequate carbohydrate source for workouts (1). Carbohydrates provide the body with energy and are necessary for optimal athletic performance. Proteins are also essential for muscle growth and recovery to help rebuild muscles. Fats help us to feel full longer and are vital in the digestion of fat-soluble vitamins A, D, E, and K. Meeting with a registered dietitian can help with checking your intake and making sure you are meeting your overall needs as an athlete.
Nutrition Timing
Honoring hunger cues or feelings of hunger throughout the day is important, as hunger is your body’s way of letting you know that it is running out of energy and needs a boost. Eating before exercise provides the body with the necessary energy to perform at its best, while consuming carbohydrates during extended workouts helps to maintain energy levels. Consuming a protein and carbohydrate-rich meal within the first 60 minutes following exercise can help to replenish glycogen stores and promote muscle repair. Below is more information and examples of how to time your nutrition:
Pre-workout: It is important to eat 2-4 hours before a workout and some athletes may benefit from eating a small snack even closer to workout. Timing of meals or snacks depends on your personal preference or experience. Some athletes may experience gastrointestinal distress if they eat too close to a workout. Your meal/snack should be focused mainly on carbohydrates to provide energy. Examples of pre-workout meals or snacks include fruit smoothies, yogurt with granola, pasta with red sauce, and a deli meat sandwich.
During workout: Depending on the length of exercise, a mid-workout snack may be beneficial. It is important to focus on simple carbohydrates that our bodies digest fast for a quick burst of energy. Simple carbohydrates could consist of Jolly Ranchers, Lollipops, Sports Gels, or Sports Gummies. Research has shown that having a simple carbohydrate is beneficial for workouts lasting longer than 60 minutes.
Post-workout: Following a workout, it is important to eat within the first 60 minutes to replenish your energy and help build on muscles that were broken down during the workout. It is important to focus on consuming a protein and a carbohydrate. Some examples of post-workout meals include granola and yogurt, cereal and milk, flavored milk, sports drinks, muffins, and pasta.
Hydration
Staying hydrated is important for overall everyday life, but it is especially vital when you are exercising (2). Dehydration can lead to decreased performance, muscle cramps, fatigue, and, in extreme cases, fainting. It is important to consume water throughout the day and not wait until you become thirsty. Drinking water and consuming electrolytes through sports drinks helps to maintain fluid balance, regulate body temperature, and support muscle contractions. In exercises lasting for longer than 60 minutes, electrolyte drinks may be beneficial. It is important to consume fluids during a workout due to losing water and electrolytes through sweat when you are exercising.
In conclusion, nutrition plays a vital role in supporting athletic performance. It is important to understand the basics of nutrition, including macronutrients, nutrition timing, and hydration, to care for your body and optimize athletic performance. Meeting with a registered dietitian can help ensure that you are meeting your individual nutritional needs as an athlete. Remember, exercise does not need to be intense to provide benefits, and every form of exercise can be supported by proper nutrition.
References
Academy of Nutrition and Dietetics (2010) https://www.eatright.org/food
Investigating the associations between hydration and exercise performance: methodology and limitations (2012) Ronald J Maughan