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sports nutrition for athletes
Nutrition Needs of Athletes. Advice on
Supplements The
American College of Sports Medicine (ACSM), together with the American
Dietetic Association (ADA) and Dietitians of Canada, has recently released a joint
position statement, Nutrition and Athletic Performance.
The college takes the position that the athletic performance, physical activity and recovery from exercise are enhanced by optimal nutrition, the paper recommends appropriate selection of fluids and food, timing of intake and careful supplement choices. The joint statement, published in Medicine & Science in Sports & Exercise®, the official monthly journal of ACSM, addresses critical areas of interest, which include the composition of an athlete's diet, energy balance and body composition, as well as special situations like supplement use. The paper makes general recommendations for normally active persons, male endurance athletes, and men and women athletes involved in weight-class sports. Athletes and their health care professionals will find guidance about negative energy balance, how low food intake can contribute to energy drain, and the resulting possibility of compromise to reproductive and bone health. Body composition is often part of the perception of optimal exercise performance. The joint position stand notes that some sports dictate that athletes make changes in body weight and composition that may not be optimal for the athlete. |
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The paper warns against dropping below five percent body fat for males and 12 per cent for female athletes. A description of body composition assessment techniques is accompanied by the error rates of each, leading to the advice that individual athletes should aim for a range rather than a specific percentage. The paper states that although carbohydrates, proteins and fats all contribute to the energy burned during athletic performance, data are not available to suggest that an athlete needs a diet substantially different from that recommended for the general population. Both the Dietary Guidelines for Americans and the Nutrition Recommendations for Canadians state that 55-58 per cent of energy should come from carbohydrate, 12-15 per cent from protein and 25-30 per cent from fat. Specific guidelines for individual energy components should be based on body size, weight, body composition, the sport and gender of the athlete. |
Further, increasing protein intake most likely won't add to lean tissue; there is a limit to the rate at which protein tissue can be accrued. Branched chain amino acids have not yet tested consistently, so their use is not recommended for performance enhancement.. Fat intake should not be severely restricted; there is no data suggesting a performance benefit in consuming a diet with less than 15 per cent of energy from fat, compared with 20-25 per cent of energy from fat.
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Dehydration can limit the body's ability to regulate body temperature by sweating and/or skin blood flow and may contribute to heat exhaustion, heat injury, and exertional heat stroke.
Depression was significantly lower, reductions in anger were evident, confusion was significantly lower, and even fatigue, while markedly elevated immediately after the weight lifting exercise, was reduced at the two- and three-hour marks.
"It's a mistake to think that exercise (output) without the right kind of energy intake will burn calories and reduce body weight appropriately," said Benardot. "The important thing is to be in balance, so that resting metabolism stays high enough."
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