It is necessary that an athlete fulfill his or her nutritional needs. Working on strength and conditioning in order to maximize performance is one thing. However, in order to replenish the energy that is burned, an athlete’s diet should consist of plenty of protein, carbohydrates, fat and all of the other nutrients that the body needs which are not gained by eating one type of food or supplement. Athlete nutrition guidelines should be closely followed.
The main sources of energy for an athlete are fats and carbohydrates. Carbohydrates fuel the body. Many people believe that additional protein in the diet will increase muscle strength. However, foods high in protein are an energy source only when carbohydrates and fats are not available. It has yet to be proven that an excessive amount of protein will enhance performance or improve muscle strength. The body does not store excess protein, but rather converts protein to fat. A well-balanced diet for an athlete should have plenty of protein, at least 1.0-1.5 grams of protein per day. A diet that is too high in protein will deprive the body of the much needed carbohydrates, which can lead to dehydration. An excessive amount of water intake is necessary in order to eliminate the nitrogen by-product of protein.
Athletes must caution not to indulge in the expensive forms of protein, sugar, vitamins and fat found in foods which are promoted as performance enhancers. The adequate amounts of calories consumed by athletes prevent the need for vitamin and mineral supplements only in special situations. Only two minerals require special attention for ingestion, iron and calcium. Iron is needed in the body because it circulates oxygen within the body, and also produces energy. Men should get the recommended daily dose of 10mg, while women need 15mg. Red meat is a good source of iron as well as fish and poultry. Other good sources of iron include eggs, fortified breads and cereals, beans, and leafy vegetables.
If the daily intake of calcium is less than 800 to 1200 mg, calcium supplements are often recommended. Most female athletes do not get enough calcium in their diets. Some of the best sources of calcium are skim milk, lowfat yogurt, pink salmon, cooked broccoli, and Swiss and cheddar cheeses.
There are no shortcuts to enhancing an athlete’s performance. A good combination of training, conditioning, along with the right sources of nutrition will provide optimal performance.