Whether you're a team Jumbo or just one who likes to hit the treadmill every now and again, the athletes among us have special nutrition needs. Performance during exercise is closely tied to diet - the more nutritious your diet, the better your performance will be. Good nutrition will enhance your endurance and aid in muscle repair. However, there is a lot of misinformation out there - especially on the Internet - about nutrition and exercise. Some of the myths you may have heard recently on diet and exercise deserve to be debunked.
There are a number of different energy sources your muscles use to move. First, there is ATP, the body's main energy source, which is the form of energy in cells that is the most readily available for your body - it's use first during exercise. However, there is only a small amount of stored ATP, so more of it needs to be made while you are moving. Dietary carbohydrates, fats, proteins, and a high-energy compound in the cells, phosphocreatine, all contribute to the production of ATP. The amount that each form of fuel contributes is highly dependent on the intensity of the activity. Therefore, the diet needs of each individual depend on how fit a person is, and how intense their activity is.
Protein
Without the recommended daily allowance (RDA) of protein (0.36 grams/lb.), a person will feel tired, and will be less able to recover from injury or illness. This means that an active person who is not eating an adequate amount of protein for their body size will have trouble performing efficiently in their activities.
Only about two to five percent of the body's general fuel needs comes from protein, which is very small compared to how much carbohydrate and fat the body burns. However, in endurance exercise, protein may contribute up to ten percent of calories burned. Protein needs increase for intense exercisers, along with their calorie needs. Therefore, experts recommend athletes eat 0.55 to 0.73 grams of protein per pound. But, contrary to popular belief, excessive protein in the diet is not necessary for most athletes. Your body can only metabolize so much protein per day, so even if you ate more than twice the RDA for protein in hopes of building extra muscle or sprinting faster, it would only amount to extra calories - your body would excrete the extra protein.
A similar myth among athletes is that body-builders, in particular, need more protein in their diet. However, the opposite is true. Less protein is used during strength training/weight lifting, whereas greater amounts are used during endurance training (e.g., running). The main types of fuel used during weight lifting are phosphocreatine and carbohydrate. In fact, experts claim that a meal or supplement that is high in carbohydrate and moderate in protein can boost the muscle-building effect after strength training.
Fat
Fat is a great source of energy - one gram of fat provides twice the amount of energy than one gram of carbohydrate. However, fat is used as the main fuel source only during long bouts of exercise that are of low or moderate intensity.The more fit you are, the more fat is used by your body as fuel, because, when a muscle is well trained, it uses fat more efficiently as a source of energy. Researchers have found that the more fatty acids that are released from the muscle, the more fat your body will use as energy during physical activity. Athletes have found that they can increase the amount of fatty acids that are released from the muscle, thus increasing the amount of fat that is burned during exercise, by drinking caffeinated beverages.
Carbohydrate
Anyone who is physically active needs a diet that is moderate to high in carbohydrates (two to three grams per pound of body weight) - even if your goal is to lose weight. For those who are into endurance training, up to 3.6 to 4.5 grams per pound is appropriate. If you exercise regularly, your dinner plate should contain about two-thirds grains and veggies, and one-third meat or other protein source.
Antioxidants
Antioxidants help protect your body from oxidative stresses that occur naturally (exercise, for example). Antioxidants like vitamins C and E are important for general health, but are particularly important for people who like to exercise, because of the physical stress put on the body. These stresses contribute to the muscle stiffness and soreness you feel after a hard workout. Furthermore, antioxidants are key in fighting infections and maintaining a healthy immune system - if your body has a suppressed immune system, it will not be able to "play" as hard as you would like it to. So make sure to stock up on those oranges and strawberries for vitamin C, and almonds and wheat germ for vitamin E. For anyone who finds it difficult to get enough vitamin E from food alone, supplements are an option - just make sure to not go above 400 International Units (IU) per day with food and supplements combined.Calcium
Low calcium intake increases one's risk for stress fractures and other bone injuries. Regular exercisers should be sure to get the RDA for calcium, 1000 to 1300 mg, to protect their bones. Your most nutritious, calcium-packed foods are low-fat dairy products, broccoli, tofu, and fortified orange juice.
Iron
Iron is an important mineral for blood health. Without adequate iron stores, muscles will not get enough oxygen to work properly. Low iron levels and anemia (a condition caused by iron deficiency) lead to fatigue and impaired performance in sports. Women are especially at risk for low iron levels and anemia due to menstrual blood losses. The RDA for iron in women is 15 milligrams; for men it is 12 milligrams. Meat is the best source of iron, because our bodies can absorb the iron in meat better than, say, the iron in spinach. However, beans, broccoli, and fortified cereals are good sources of iron as well. Something else to keep in mind when you go for that juicy steak to boost your iron intake: eat an orange at the same time - vitamin C helps iron get absorbed into the bloodstream.
Water
Your body sweats to keep cool during exercise, but losing too much water is dangerous; it causes stress on the heart. Any level of dehydration during exercise can severely hinder a person's performance. It is imperative to replenish fluids often during physical activity, especially long periods of exercise.
