Fuel Performance With Proper Sports Nutrition; Consuming Adequate Calories Keeps Energy, Strength Levels up
by Jim Romagna

The new school year is approaching and with it comes the fall sports season.

Student-athletes are reporting to their respective sport camps, which include long frequent practices often accompanied by high temperatures.

Nutrition is of major importance in everyday life, and sports nutrition for athletes can be the difference between success and failure, health or injury.

The nutritional habits of an athlete can significantly impact performance during camp and throughout the season.

To have energy, you need to consume energy in the form of a balanced diet. Consuming adequate calories will keep strength and energy levels up and can reduce the risk of injury due to fatigue.

Eating calories from a variety of foods will also satisfy the need for macronutrients (carbohydrate, protein, fat) and micronutrients (vitamins, minerals).

Carbohydrates

Muscles store carbohydrates as glycogen, and ultimately use it as fuel. The greater the glycogen stores, the greater the chance for optimal athletic performance.

During camp, the diet should consist of 60-70 percent carbohydrates, such as breads, grains, pasta, vegetables and fruit.

Fat

Fat also is a valuable energy source, more so in activities that are lower intensity and longer duration. The athlete's diet should consist of roughly 20 percent fat from mostly unsaturated sources, such as vegetable and fish oils.

Protein

Protein is a minor energy source, but is essential for sustaining and building muscle. Athletes should target 0.7 to 1 gram of protein per pound of body weight, and possibly more if they are involved in heavy resistance exercise or endurance events.

Protein sources include eggs, dairy, lean meats and soy products.

Vitamins and Minerals

These micronutrients play a key role in food metabolism and energy production. Eating a well-rounded diet is usually enough to get the recommended amount, but the more stress placed on the body, the greater the need.

Research shows that vitamin and mineral supplements might be beneficial.

Hydration always is a concern in the heat.

Continually drinking fluid during practices or workouts can lessen the chance of dehydration. One quart of water for every 1,000 calories consumed is the recommended amount, but as athletes lose greater amounts of fluids in the warm weather, that need could be increased.

Drinking 4 to 6 ounces of water every 20 minutes can assure proper hydration levels. For events or workouts lasting longer than one hour, beverages containing carbohydrates and electrolytes are recommended.

When all the hard work is over, it is imperative to refuel the body with sound nutrition.

Particular attention should be paid to re-hydration with water and electrolytes immediately after the event, and replenishing glycogen stores with simple and complex carbohydrates and protein (4:1 Carb:protein) within an hour of the event.

Without a doubt, success is a goal of any athlete, and proper sports nutrition can optimize the opportunity for success, and lessen the chance of injury.

Fuel your performance with proper nutrition and good luck in the upcoming season.

Romagna is the strength and conditioning coach at Loras College. He also owns Natural Fit Fitness Training. Copyright 2004 Woodward Communications, Inc. Telegraph Herald (Dubuque, IA) August 16, 2004