Optimum nutrition is not only required for maintaining health and fending off disease and dysfunction, but also for enhancing immunity, endurance, strength and physical and mental fitness and performance. Athletes and sport lovers seem to understand the importance of a healthy nutritional program and adequate supplements to increase their performance and so they pay considerable attention to their diet. It is found that athletes who follow a highly nutritious program and watch their diet achieve the best athletic results, increase endurance and muscle power and decrease their recovery time in case of injury, accident, or infectious disease.
So how does that happen? It is a matter of choice and quality of food rather than its quantity. The most efficient fuel for athletic use to maximize physical performance and endurance is complex carbohydrates. Carbohydrates, and not simple sugar or fat, provide the best and long-lasting energy for both “aerobic” (walking, running, jogging, swimming) and “anaerobic” (muscle-building) exercises. Why are carbohydrates a superior fuel for athletes? Well, carbohydrates are deposited in muscles and liver as glycogen for short-term storage to last for extended periods of exercise, because they are slow-releasing energy. Hence, to increase glycogen supply in the body, high performance athletes eat complex carbohydrates such as whole rice and grains (pasta), legumes and fruit. On the other hand with a sedentary lifestyle, a rich-carbohydrate diet may cause muscles to become insulin insensitive. Excess carbohydrates turn into body fat; the liver, at this point, starts producing harmful blood fats, increasing blood cholesterol.
Protein is necessary for athletes, but it should not exceed the recommended 15 percent of calorie intake, unless it is needed for muscle building, which demands a slight increase of protein in the form of fish, chicken, meat, eggs, nuts or seeds. To increase muscle bulk, the body also requires vitamins and minerals like vitamin B6 and zinc to efficiently process protein in food.
Fat, as mentioned earlier, is not the most effective energy-producing food, but some essential fatty acids are paramount for athletes to improve their performance. Such essential fats as omega-3-and-6 oils in nuts, seeds, their oils and fish oils help carry oxygen to the muscles and the whole body and maintain the healthy condition of red blood cells to become effective oxygen carriers. Thus, essential oils are important components of athletes’ nutrition for the enhancement of performance. These healthy fats also foster a strong immune system to counteract exhaustive exercising and stress as well as speed up the body’s metabolic rate.
Water is generally overlooked as a nutrient distributor. It is the vehicle that carries all the nutrients to every organ and all parts of the body. The brain needs water for neurotransmitters to produce hydroelectric and magnetic energy in cells. Enzymes require a water-medium to perform in the digestive tract. Toxins are eliminated through water and perspiration. Muscles contain as much as 70 percent of water. A slight drop in this amount of water can result in a significant loss of power or speed for a sports person. Athletes’ thirst is usually not so pronounced, resulting in the possibility of dehydration, raised body temperature, muscle spasms, loss of invaluable electrolytes and energy, and lowered endurance and performance. It is important to remember to drink ahead of an event as heat and sweating dehydrate the body. With the consumption of whole carbohydrates, the body automatically stores water and glycogen for better performance.
Athletes are known to expend high-powered energy, which consumes more nutrients than sedentary or even moderately active individuals. Raising supplemental levels of vitamins, minerals and semi-essential nutrients like co-enzyme Q can significantly enhance athletic performance. Runners and cyclists should increase their antioxidant supplements of vitamin A and C to promote endurance. These nutrients enhance the body’s use of oxygen and eliminate toxic leftover from energy expenditure.
Athletes have to remember a few simple points. Your meals before a sports event should be rich in complex carbohydrates such as whole grains, cereals, fruit, vegetables and legumes. Keep away from glycemic foods such as refined carbohydrates (white bread) and simple sugars, processed cereals (cornflakes, rice crispies), baked potatoes, honey and chocolate bars because they cause rapid rises in blood sugar and a rush of insulin to lower it, leaving the body energy depleted. A balanced high-performance diet should produce the desired energy results.
• Eat protein with your carbohydrate dishes to slow down the release of sugar in the blood and make it last a longer period. Mix whole grains or rice with meat, fish, or legumes; fruit with nuts; and cereals with nuts and seeds. However, do not load on protein or fat; they are not the most efficient fuel for athletes.
• Drink lots of water before an event and keep your flask of water close by to remind you to drink during the sports event.
• Avoid fatty, fast, refined and processed foods. Stimulants such as alcohol, coffee, tea, chocolate, sugars and cola drinks decrease energy and nutrient uptake of athletes, interfering with their performance.
• Take a supplement for athletes. It should include vitamins, minerals, antioxidants and essential oils as well as co-enzyme Q10.
Exercising and sports are important factors of a wholesome lifestyle, but they consume a great amount of energy, nutrients and water that should be continually replaced.
(Mariam Alireza is a holistic science specialist. Send comments to [email protected].)
