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1) A Healthy Balanced Diet and the Athlete
A healthy balanced diet refers to a diet that includes a variety of whole foods that are naturally high in nutrients. An elite athlete benefits from a diet of healthy carbohydrates, lean proteins and good fats 24 hours a day and 7 days a week. The competitive athlete must properly fuel their bodies every day and not just during training and competition.
Due to the high demands athletes place on their body, especially during competition, healthy carbohydrates are an athlete’s ultimate fuel. (F.Y.I.: High protein low carbohydrate diets are not a beneficial diet for maximizing athletic performance.)
“Carbohydrates are the preferred source of energy for muscle contraction and brain function.”
When planning a balanced diet, it is important to differentiate between healthy carbohydrates (fruits, vegetables, whole grains, beans, low fat dairy…) and unhealthy carbohydrates (highly refined white sugar and white flour products junk foods). While they both provide energy to the body, unhealthy carbohydrates may steal nutrients from the body, damage brain health and add empty calories; whereas healthy carbohydrates add valuable nutrients and fiber to the diet.
It is important to note that during exercise and/or match play when quick energy is needed, simple forms of carbohydrate are best. This is because the body needs sugar quickly and simple carbohydrates are easiest for the body to break down and provide energy (sugar to the blood stream.) Commonly used simple carbohydrates include easily digestible fruits such as dates or bananas, diluted sports beverages, carbohydrate sports gels and some athletes even use small sugar candies or small bites of high simple carbohydrate bars. The preference of many elite athletes are diluted sports drinks and a banana. (Note: Some athletes prefer energy gels- but be sure to try them prior to competition as not all tolerate energy gels well.) Specific optimum nutrition will vary with each individual.
Healthy Daily Diet Components to Include:
Healthy Carbohydrates
Whole grains, beans, legumes, pasta, whole grain cereals, lean dairy (yogurt, shakes, cottage cheese, cheese and milk), fruits and vegetables.
Healthy Lean Proteins
Chicken, turkey, seafood, lean meat, beans, legumes, eggs and lean dairy (Note: dairy contains carbohydrates and protein.)
Healthy Good Fats
Avocados, nuts, seeds, salmon, olive oil and nut/seed/vegetable oils in small amounts/portion control.
Fluids
Water, electrolyte water, sports drinks, diluted sports drinks (or homemade sports drinks), diluted fruit juice, low fat/ non-fat milk, low fat fruit smoothies, and lean protein low sugar shakes.
Un-Healthy Daily Diet Components to Avoid:
Bad Fats
Such as Trans fats (Partially hydrogenated oils), junk foods, fast foods, donuts, fried foods, creamers, processed foods and excessive Saturated fats (fatty meats, hot dogs, sausage, full fat cheese, ice cream, shakes etc.)
Processed Carbohydrates and Refined Foods
Candy, cookies, cakes, sodas and processed foods made with white sugar, flour and bad fats. (Note: Simple sugar products (not loaded with fats and proteins) may be an appropriate during intense activity.)
Fluids
High sugar drinks or full fat and high sugar ice cream shakes, most blended coffee drinks…
2) Proper Hydration and the Athlete
“Even mild dehydration (1% dehydration) impairs a number of important aspects of cognitive function such as concentration, alertness, headaches, muscle fatigue and short-term memory. A loss of just over two percent can cause muscle cramping and severe health consequences.”
Simple plain water is the preferred beverage for most athletes during training. Sports drinks with added electrolytes and carbohydrates may be needed for longer workouts/matches (over approximately 90 minutes of intense activity) or for workouts in extreme weather.
Diluted sports drinks are usually recommended over full strength sports drink. High sugar sports drink may cause cramping during exercise. It is best to experiment with hydration levels and hydration products on the practice court. It is important to hydrate throughout the day, not just during a match.
Note: While it is essential to maintain proper hydration, the athlete must also be cautious not to over- hydrate.
General Hydration Guidelines:
Short Workouts of Low to Moderate Intensity
May simply require staying hydrated- water is usually best.
Short Intense Workouts
May require both hydration and carbohydrate replacement- diluted sports drinks work best for most athletes.
Longer Intense Workouts
May require hydration, carbohydrate replacement and/or electrolyte replenishment. Individual need (exercise intensity/weather) will necessitate the specific type of hydration.
Post Workout Hydration:
Proper hydration after an intense workout will help the bodies heal and recover more efficiently. The best way to determine the amount needed to replace is by the athlete weighing themselves before and after exercise. For every pound of body weight lost, consume about 3 cups of fluid. Weighing before and after a workout just a few times will give the athlete an idea of their typical water loss during a workout.
Another measure of hydration is checking the athlete’s urine color. If their urine is dark yellow in color- it may be a sign of dehydration. The athlete’s urine should be relatively clear or pale yellow in color. (Note: If supplements are taken, especially B- vitamins, a false dark yellow urine may be the result of the vitamins and not your hydration level.)
3) Proper Nutrition Timing and the Athlete
Proper timing of food and fluid intake will enhance performance. Obviously, a lack of proper fuel will impair performance. Match time nutrition is especially important and special attention should be given to food volume, fiber, fats, and proteins – as these may cause abdominal distress during exercise.
Carbohydrates, such as low fat dairy, breads, potatoes, pasta and rice, are the quickest to digest. Meals/snacks should be athlete specific- considering food tolerances, work out intensity and duration.
General Guideline for Nutrition Timing:
The general guidelines for peak performance are to maintain proper hydration and avoid a full stomach just prior to performance. A delicate balance of food and fluid is based on individual need. Studies have generally found that it doesn’t matter whether you get your pre-workout calories from solid food or fluid.
Pre-Workout Meal (several hours before exercise)
Include easily digestible foods high in complex carbohydrates, such as pasta, yogurt, breads, sandwiches, easily digested fruits and vegetables. Avoid large amounts of fat, protein and fiber the closer to your workout- digestion of fats, fiber and proteins require longer digestion times and may impede performance. (See following question.)
Thirty Minutes Prior
A small meal or snack just prior to your child’s workout will help engage their brain and muscles. Sample small meals or snacks include: yogurt, fruit smoothie, a banana, a low calorie granola bar, peanut butter and whole grain crackers or a small sandwich for a workout lasting approximately 60 or 90 minutes.
During Workout
The greater the workout intensity, the greater the need for quick energy carbohydrates such as bananas or diluted sports drinks. For most athlete’s a few hours of sustained, vigorous activity will deplete their stored carbohydrates, resulting in fatigue. So it’s important to eat/drink a small quick acting carbohydrate snack to maintain blood sugar and fuel your muscles and brain.
Post Workout
Current research suggests that for the best muscle repair and recovery- consume a good source of lean protein and complex carbohydrate within one hour after a long intense workout in order to replenish and repair muscle tissue. You may choose liquid or solid foods. Liquid food such as a healthy smoothie is often an easy option after a workout. Examples of solid food choices may be yogurt with fruit, turkey and grapes, or a hard-boiled egg and a piece of fruit or a lean protein sandwich.