Home

Back Issues

Message Boards

Calendar of Events

Race Results

Current Weather

Advertise

Free Issue

Subscribe

Distributors

About Us

Contact Us

Receive Monthly News & Events Updates

Site Search

NUTRITION
Nutrient Needs for Athletic People

By Sabine Weber Morris

Nutrients are a large group of essential components that must be acquired through foods. Without these "essential" nutrients our bodies will eventually suffer from numerous deficiencies and health, sports, and life may suffer. Nutrients consist of carbohydrates, proteins, fats, water, and over 30 vitamins and minerals.

One concern of athletic people and athletes is how to plan a diet that has adequate amounts of all nutrients. The good thing is that active people have higher calorie needs therefore vitamin and mineral intake is usually higher for the sole reason the active person eats more.

The best advice I can give to ensure that nutrient needs are being met is to practice balance, variety, and wholesomeness.

Balance means having the correct balance of carbohydrate, protein, and fat in the diet for optimal athletic performance. Most athletic people require 6-10 grams of carbohydrate per kilogram of body weight or 50-60% of calories. Carbohydrates are primarily used for energy. The majority of carbohydrates should come from fruits, vegetables, beans, and whole grains.

Athletic people require anywhere from 1.2-2.0 grams of protein per kilogram of body weight or 10-20% of calories. Proteins are needed for building and repairing muscle and other tissues, and for synthesizing hormones, enzymes, red blood cells and many other components of blood. Protein should come from tofu, beans, nuts/ seeds, fish, poultry, and lean red meat. Usually 2-3 three-ounce servings per day of high protein foods are recommended.

About 25% of calories should come from fat. Fat can be a source of stored energy to burn during low level activity, like reading, or long term endurance events like biking and running. The majority of fats should come from plant sources that have not been hydrogenized like nuts, seeds, olives, avocado, and olive, canola, and peanut oils.

Variety is important because a person that chooses the same foods every day usually is lacking certain vitamins and minerals. One may think eating a healthy diet is staying away from fat and sugar. If a persons diet consists of cereal for breakfast, a turkey sandwich for lunch, and pasta and a salad for dinner everyday, then this person is missing essential nutrients and needs to choose more variety!

Wholesomeness is key because it is important to choose as many whole foods as possible. Whole foods like fresh fruits and vegetables, legumes, nuts, seeds, oatmeal, and other whole grains, are less processed, have more nutrients and fiber and less sodium, preservatives and additives than the heavily processed versions like canned fruits and vegetables, white breads and crackers. These foods also have phytochemicals, plant chemicals, related to preventing diseases such as heart disease and cancer. Whole foods turn into blood sugar more slowly than the processed versions. This can help the active person maintain blood sugar and help the athlete with diabetes to control blood sugar better.

Vitamins and minerals are essential for metabolic process to work in the body and to support the body's growth and development. Vitamins and minerals are also necessary for many physiological processes and chemical reactions needed for physical activity, such as energy production, the metabolism of carbohydrates, proteins, and fats, oxygen transport, nerve transmissions, muscle contractions, tissue repair and maintenance. What does this mean for the active person? To ensure adequate vitamin and mineral intake, start with eating recommended servings of each food group per day.

Whole Grains
Choose a minimum of 6-11 whole grains per day. The majority of grains should come from whole grains like whole wheat, oats, barley, and brown rice. These provide B-vitamins, essential for metabolizing food and turning food into energy, potassium, soluble and insoluble fiber, trace minerals like magnesium, zinc, copper, selenium and chromium, vitamin E and phytochemicals.

Beans
Beans, like kidney, lentil, garbanzo, black, soybeans and tofu, should be used in place of meat, chicken or fish 2-3 times per week. They are excellent sources of protein, carbohydrate, B-vitamins, iron, soluble and insoluble fibers, potassium, and some trace minerals. When used in place of animal products they can help to lower cholesterol and prevent the development of heart disease. These too are packed phytochemicals.

Nuts and Seeds (& other essential fats)
Using nuts and seeds, like almond, peanuts, walnuts, and sunflower seeds, and their butters, olives and avocado in place of where you would use other fats provide essential fats, vitamin E (a powerful antioxidant), B-vitamins, and small amounts of calcium, fiber and phytochemicals. At least 2-3 teaspoons per day of fats should come from these beneficial plant fats. The foods help to meet high calorie needs without increasing saturated fats and cholesterol. Remember to choose the natural forms of nuts, seeds, and their butters that have not been processed with tropical or hydrogenated oils.

Fresh Fruits
Aim for a minimum of 4 fresh fruits per day. Fresh fruits like bananas, oranges, cantaloupe, grapes and strawberries provide carbohydrates, vitamin C, beta-carotene, potassium, fiber and phytochemicals. Dried fruits provide concentrated source of calories, fiber, and iron.

Fresh Vegetables
Aim for a minimum of 3-4 cups of vegetables per day. Vegetables provide use with many vitamins and minerals. Carrots, sweet potatoes, broccoli and tomatoes provide vitamin C, beta-carotene, potassium, fiber and phytochemicals. Dark green leafy vegetables are excellent sources of iron, calcium, Vitamin K, and beta-carotene.

Low Fat Dairy and Calcium Fortified Foods
Go for 3-4 servings supplying 250 milligrams of calcium or greater per serving. Our bones are 99% calcium. Vitamin D is needed for absorption of calcium from the intestine and into the bone. Low intakes can lead to early osteoporosis and an increase in stress fractures. This is common with the female athlete restricting calories. Most active adults should get a minimum of 1000 milligrams of calcium per day with 400 IU of vitamin D. Good Sources: low fat dairy products, fortified soy or rice milk, tofu fortified with calcium, breakfast bars and orange juice fortified with calcium, and small amounts in nuts, seeds, beans, sardines, and dark green leafy vegetables.

Last, but not least, WATER
Water and fluids are absolutely essential for optimal athletic performance. Even slight dehydration can effect an athlete's performance. Most athletic people should consume at least 2-3 quarts of fluids per day. One should drink at least 2 cups of water prior to activity, 4-8 ounces every 15 minutes, and 2 cups for each pound of body weight lost after activity.

Sabine Weber Morris, MS, RD, CDN, is a Registered Dietitian and Certified Nutritionist. She is the owner and operator of Adirondack Nutrition Consulting in Lake Placid. Sabine lives in Wilmington and enjoys skiing, snowshoeing, hiking, running, biking, and rock climbing.

©2000-2003 Adirondack Sports & Fitness. All rights reserved.