Flashback to the good old days of youth sports, where orange slices dominated the playing field during half time. These bright orange slices full of easily digested carbohydrates, vitamin C, and water fuel young stars with a necessary and important boost that will keep them energized throughout the second half. From the youth sports players to the top professional athletes, nutrition is a key component to success in athletic performance. Take LeBron James for instance. During the 2018 NBA Playoffs, LeBron took a much-deserved break on the sidelines. What did he do? He snacked on some orange halves to refuel and get him through.1 Whether you are training for that next match, trying to set a personal record for your mile time, or shooting some hoops like LeBron, adequate nutrition will keep you on top of your game. The quest for optimal nutrition includes questions on what to eat, when to eat, and why it matters in the first place.
Food Fuels Movement
Proper nutrition does not just begin at half time. It is important to monitor your nutrition during all stages of the training process so that your movement is not inhibited in any way. This means well before the next game, during the race, and after the meet. The main goal of a healthy and balanced diet is to set yourself up for success in your training. What you eat and how often you eat will provide nutritional support to allow you to stay healthy and injury free while also maximizing the functional and metabolic adaptations that are required for the demands of your sport.2 The decisions you make surrounding what goes on your plate is a huge component in setting yourself up for success.
What Should Be On An Athlete’s Plate?
A well-balanced diet containing appropriate amounts of macronutrients and micronutrients is essential to provide energy for growth and activity. Macronutrients include carbohydrates, protein, and fat, while micronutrients include vitamins and minerals.3 Fluids are also essential to a well-balanced diet, especially for hydration and in replenishing sweat lost from activity.
Battle dehydration, read more about the “Effects of Hydration On Athletic Performance“
It is important that nutrition plans are personalized to the individual athlete and their unique needs. Ultimately, the diet will depend on the type of sport and the amount of training that is done. Let’s take a look at what is recommended to be on an athlete’s plate.
Macronutrients
Carbohydrates provide key fuel for the brain and central nervous system and also serve as a versatile component for muscular work. During exercise, your body changes carbohydrates into glucose, a form of sugar, and then stores it in your muscles as glycogen.4 Carbohydrates can be found in foods such as bread, cereals, pasta, rice, rolled oats, tortillas, and starchy vegetables. As the level and duration of activity increases, so should the amount of carbohydrates. Not having adequate amounts of carbohydrates can lead to fatigue, reduced work rates, impaired skill and concentration, and an increased perception of effort.2 Your body typically has enough glycogen in your muscles if the exercise is under 90 minutes. However, if the activity is more than 90 minutes, it is important to load up on carbohydrates well before the activity. On the day of a big game or long race, make sure to eat your last meal 3 to 4 hours before the event. That way your stomach has time to empty beforehand.4 Having starchy foods too close to a competition can also increase the possibility of dehydration.
Protein is a necessary component in repairing and rebuilding muscles, especially in young athletes who are not only recovering from their training but also growing. You can get your protein intake from chicken, meat, fish, beans, eggs, and dairy. Protein should typically take up about a quarter of the real estate on the plate. But make sure to not go overboard with your protein intake. Getting too much protein can put a strain on your kidneys.4 Rather than focusing on protein supplements and powders, turn to whole foods and high-quality protein such as lean meats, beans, or eggs.
Fat is actually an important part of a healthy and balanced diet, although it might not always seem like it is. It provides energy and facilitates the absorption of fat-soluble vitamins.2 Healthy fats include foods like avocados, dark chocolate, nuts, chia seeds, and cheese. The Dietary Guidelines for Americans and Eating Well with Canada’s Food Guide have made recommendations that the proportion of energy you receive from saturated fats is limited to less than 10%. Some foods that have high amounts of saturated fats include butter, cheese, and red meat. It is also important to avoid fatty foods on the day of a big event though because they can lead to an upset stomach.
Micronutrients
Vitamins and minerals are the name of the game. As it turns out, these tiny powerhouses bring life to the macronutrients and allows the body to extract and use the energy within.5 Vitamins are essential for physiologic functions ranging from movement to blood health and vision. Minerals will help with keeping energy levels up, maintaining bone health, and boosting overall immunity. The micronutrients of key interest include iron, vitamin D, antioxidants, and calcium. Color is also key. By choosing a variety of colorful food from macronutrients, the vitamins and minerals in micronutrients have a better chance at working their magic.
How Nutrition Impacts Your Athletic Performance
A well-balanced diet is essential for growing athletes to maintain proper growth and optimize performance in all athletic undertakings.3 Sports nutrition enhances athletic performance not only by decreasing fatigue, but also lessening the risk of disease and injury.3 It even plays a role in the recovery process. Training hard and overworking the body can lead to inflammation and tearing of tissues. Having an adequate diet will aid in healing, rebuilding, and preparing the body for that next workout or competition. It is advised that recovery foods are consumed within 30 minutes of the activity, and then again within 1 to 2 hours. This will help with reloading the muscles with glycogen and give the body proper recovery.3 Turn to carbohydrates and protein for recovery foods. Possible combinations include yogurt and fruit, a bagel with peanut butter and water, or that trusty orange slice with a sports drink. At the end of the day, an athlete’s strength, endurance, agility, balance, and mobility will all suffer without proper nutrition.
The foundation for success on the field begins with smart choices in the kitchen. Prepping for adequate nutrition is not a quick fix, but that doesn’t mean it is not achievable. Proper preparation and knowledge of what works for your body is an excellent starting point. Small changes in daily habits will lead to greater results in the end. Your relationship with food and exercise is one of the best things you can do for yourself and for your athletic performance.
Are you looking for guidance on how to get your nutrition and movement back on track? If you or your athletes have any questions or needs, Spooner Physical Therapy is here to help! Schedule an appointment or complimentary movement screen with one of our movement specialists here.
References
- Miraudo, Simon. “LeBron Eats Orange Slices at Halftime and So Should You: Here’s Why.” Student Edge, 29 Apr. 2018, studentedge.org/article/lebron-eats-orange-slices-at-halftime-and-so-should-you-heres-why.
- LM;, Thomas DT;Erdman KA;Burke. “Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance.” Journal of the Academy of Nutrition and Dietetics, U.S. National Library of Medicine, 2016, pubmed.ncbi.nlm.nih.gov/26920240/.
- Purcell, Laura K, and Canadian Paediatric Society, Paediatric Sports and Exercise Medicine Section. “Sport Nutrition for Young Athletes.” Paediatrics & Child Health, Pulsus Group Inc, Apr. 2013, www.ncbi.nlm.nih.gov/pmc/articles/PMC3805623/.
- Jaret, Peter. “Top Nutrition Tips for Athletes.” WebMD, WebMD, 16 May 2014, www.webmd.com/fitness-exercise/features/nutrition-tips-athletes.
- Doleac, Shannon. “The Athlete Diet: Optimal Nutrition for Peak Performance.” Primal Peak, 2 Dec. 2019, primalpeak.com/athlete-diet/.