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Nutrition for Sport
When we play sport we use our muscles and bones to produce movement, which is coordinated by our nervous system. Other bodily systems such as the cardiovascular system, hormonal system and the respiratory system, all work together to allow us to exercise repeatedly. Each of these systems is made up of organs (heart, lungs etc), and the organs are composed of cells (muscle cells, blood cells etc). The cells are made up of nutrients: in other words, the food we consume. Therefore, to have healthy cells, which will enhance sporting performance, we need a healthy diet. The food we eat also provides our body with energy, which is consumed at a much higher rate when we exercise. Therefore, an athlete is aiming through diet to maximise cell health, and provide the body with optimal energy. The following guidelines and tips will help you to achieve this:
1. Always ensure that you are adequately hydrated Aside from the vast range of numerous diseases that dehydration can cause, it can also impair sports performance. As little as 2% reduction in body weight due to dehydration can result in lowered levels of performance. During exercise, water is lost at a greater rate, due to increased sweating and respiration. In some sports, water loss may be as much as 2L per hour! Athletes should ensure that they remain hydrated by consuming fluid regularly throughout the day, and during exercise where appropriate. If you feel thirsty, you are often already dehydrated! Water should generally be the fluid of choice. Isotonic drinks provide energy (in the form of glucose), and electrolytes (such as sodium, which can be lost through sweat), and can be used for exercise durations that are longer than 60 minutes, or during repeated bouts of exercise. However, they are not generally needed for exercise durations of less than 60 minutes. Isotonic drinks may also contain chemicals that are detrimental to health in the long-term, and therefore, caution should be taken with the amount consumed. Dehydration can be monitored by the colour of your urine, with pale colours indicating good levels of hydration, and darker shades indicating dehydration. However, this is not exact science, as certain foods and nutrients can affect this. NB: Over-consumption of water may be as harmful as under-consumption!
2. Consume appropriate food prior to training / competition Prior to exercise, high consumption of carbohydrates are generally recommended within the sports nutrition industry. However, not all athletes may be suited to this, and therefore pre-match meals may be quite person specific. It is important, however, that if consuming medium to large meals, they are finished no less than approximately 2 hours prior to exercise. Training / competing with a full stomach may affect performance. Within the hour leading up to exercise, smaller snacks can be consumed. There are numerous products that claim to ‘provide you with energy’, but some of the contents of these may be detrimental to your health. Therefore, healthy options may be pieces of fruit.
3. Consume appropriate food during training / competition where required Food consumption during exercise is only generally required with exercise durations of over 60 minutes, or during repeated exercise bouts such as during martial arts competitions. By approximately 60 minutes, of moderate to vigorous exercise, the body’s carbohydrate stores are starting to decrease, and exercise performance may start to become impaired. Many products on the market, include ‘energy’ drinks and gels, but the health and performance effects of these generally vary between products. Healthy substitutes may be fruit, such as bananas or watermelon, which the body can break down quickly to use as energy. However, the consumption of fruit may be awkward during continuous endurance sports such as marathons, therefore, healthy ‘energy’ fluids and gels may be recommended.
4. Consume appropriate food soon after training / competition Although often neglected, it is important that food is consumed soon after training / competition. Foods high in protein, such as meat, nuts and dairy products may help the body to repair itself, and are therefore, of importance. Carbohydrate foods such as vegetables and fruits are also recommended, to replenish the energy lost during exercise. You should generally try to aim to eat as soon as possible after exercise, e.g. within 60 minutes.
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