Nutrition and the Relationship to Athletic Performance - Essay Example

Running Head: SPORTS NUTRITION Gaining the Competitive Edge through Understanding Nutrition in Sports of College/Institution Name of Professor Name of Class/Course Abstract Advances in food science have gained considerable attention from the media these past few decades. As people learn more about the mechanisms of food and its effect on the body, both amateur and professional athletes have turned to nutrition to optimize their performance. The growing trend however, should be supported by adequate knowledge in order to achieve the maximum desired outcome and avoid common misconceptions that could easily be more harmful rather than beneficial to the unsuspecting athlete. For that purpose, this paper aims to provide the necessary background in understanding the relationship between food and athletics followed by the nutritional demands of the body based on popular and physically diverse sports. Gaining the Competitive Edge through Understanding Nutrition in Sports Proper eating habits play an integral role in fueling the body to operate effectively. Even the well conditioned and best trained athlete will have a hard time performing at peak level if improperly nourished. Also, it is essential for the athlete to understand that a balanced diet is critical not only for athletic excellence but also to maintain tissues that have been damaged during physical activity and, more importantly, for the young athlete who will need the additional nutrients to allow for continued growth and bone development. Sound nutrition among athletes includes a good balance of nutritional intake, adequate hydration and, correct timing of meals. Nutritional Intake Carbohydrates Carbohydrate is the most efficient and recommended source of glucose that the body needs to produce energy. Once ingested, the body converts carbohydrates into glucose that will give the athlete power and stamina to endure high intensity, short duration activities. Excess glucose, called glycogen, is absorbed in the liver and muscle tissues for later use. If the body lacks sources of carbohydrates, the body is forced to convert fat and protein into energy resulting in poor performance and increased fatigue. Carbohydrates are divided into two groups, the simple and complex carbohydrates. The simple carbohydrates, sometimes also referred to as the "bad carbs", are commonly found in refined or packaged food such as sugar, candy, chips, milk, honey and, fruit juices. Although, these types of carbohydrates are easily digested, they lack essential vitamins and nutrients that can normally be found in food sources containing complex carbohydrates. They are so-called because, unlike the simple carbohydrates, complex carbohydrates take longer to digest but it brings with it the essential vitamins and minerals that the body needs on a daily basis. This type of carbohydrate is commonly found in fresh fruits and vegetables, oatmeal, rice, bread, cereal, pita, pretzel, muffins and, pasta dishes. Although there are many recommendations on the amount of carbohydrate to be taken daily, most experts agree that carbohydrate consumption should consist of at the most two-thirds (2/3) of any given meal, roughly 3 to 4 times of a persons' weight in pounds. This means, for example, a person weighing 160 pounds should consume about 480-640 grams of carbohydrate everyday to maintain his energy level. And as exercise and training increase, carbohydrate consumption should be increased appropriately. According to the studies made by Leslie Bonci M.P.H., R.D., the following increase in carbohydrate intake is recommended for the active athlete: 3 grams/lb body weight for 1 hour of training 4.5 grams/kg body weight for 2 hours training 5 grams/kg body weight for 3 hours training, and 6 grams/kg body weight for 4+ hours of training (Bonci, n.d.a, Carbohydrate Needs section, par.1) Another technique used by endurance athletes, like bicyclers, swimmers and long-distance runners is "carbohydrate loading" or commonly referred to as "carboload". Where athletes employ around 70% to 80% of carbohydrates, 10% protein and, 5% fat in their diet. This is done simultaneously with depletion exercises, 3 days before the actual event. In order to do this correctly, athletes exhaust their energy through rigorous exercise identical to the event they are preparing for. And then for three days, athletes "carboload" using the formula mentioned above and is put on complete rest, storing glycogen in the process. The stored glucose will provide the extra energy that they need in order to perform optimally on the day of the event. Proteins Proteins are not the recommended primary source of energy; however, they are necessary for continued muscle growth, tissue repair and, in improving the immune system. They are commonly found in meat/poultry products, fish, grains, cheese, eggs, nuts, milk, soy and soy products, beans, legumes and, even vegetables. It is important, however, to keep in mind that the body is unable to process more than 1 gram of protein per pound body weight. Excess protein cannot be stored so the body converts it into energy and fat. This reinforces the importance of proper regulation of protein intake, especially if the goal of the athlete is to maintain body weight. According to the American Academy for Orthopaedic Surgeons (2007), "The amount of protein an athlete needs depends in part on level of fitness; exercise type, intensity, and duration; total daily calories; and carbohydrate intake" (2007, Proteins section, par.2). With respect to these factors, protein intake should be increased if there is an increase in activity; if the nature of the activity is physically demanding; if activity is long and strenuous, and; if calorie and carbohydrate intake is below par. Inversely, protein intake should be minimized if there is decrease in activity; if activity is light and not physically demanding, and; if calorie and carbohydrate intake is sufficient. Leslie Bonci (n.d.b), in another article on Sports Nutrition, illustrated the following requirements for protein intake among athletes: (Bonci, n.d.b, Protein requirements section, abstract) Fats Although unpopular, calories from fats are not very different from the calories derived from carbohydrates and protein. The only difference lies in the fact that since they are already in the form of "fats", caloric fats store more readily in the body compared to excess calories from carbohydrates and proteins. For the athlete however, it will be wise to use calories from carbohydrates and proteins as they do not store quickly and, thus, more easily expended. Ideally, fats should comprise no more than 20% to 30% of a persons' daily calorie intake. Too little fat may interfere with the body's intramuscular triglycerides and decreasing the male serum testosterone causing easy fatigability and affecting the athlete's over-all performance. On the other hand, as is true with everything in excess, too much fat may cause health problems especially since they contain 9 calories per gram. Bonci maintains that fat requirements should be computed as follows: Desirable weight (in pounds) x 0.45 = number of grams of fat per day (Bonci, n.d.b, Fat Requirements section, par.1) Fat sources are divided into two groups, the saturated and unsaturated fats. Generally speaking, unsaturated fats are better for the body and can be found in vegetable oils. Saturated fats are available in meats, eggs and, dairy products. It is recommended however, for the athlete to avoid eating a diet high in fats during and prior to the athletic event. Adequate Hydration Hydration is the key element in sports nutrition. 60% of the body weight is composed of water, during exercise or rigorous activity, the body loses a lot of water in the form of sweat and urine elimination. And since, water is involved in almost all of the body processes; athletes must replace the lost liquid. For the normal person, the average water intake should be 2 quarts or 8 cups daily. Obviously, the active athlete is going to need more. It is recommended for the athlete to continually take small amounts of water during the event and to hydrate with cold water to reduce body heat. According to the AAOS (2007), "Cool water is the best fluid to keep you hydrated during workouts or events that last an hour or less. Sports drinks containing 6% to 10% carbohydrates are useful for longer events. Most sports drinks should be diluted with approximately 50% water" (AAOS, 2007, Hydration section, par.3). Furthermore, it is important to note, that the athlete should drink water even if not feeling thirsty. The body won't recognize the need for hydration until it loses about 2 pounds of body weight. By this time, the athletes' performance would have already been compromised. Another point to make is for the athlete not to stop drinking when the feeling of thirst goes away. The athlete should make certain that he or she is drinking enough to replace the fluids lost and to further hydrate his body for the rest of the event. Otherwise, the water he consumed will not be enough to allow for optimal performance for the rest of the game. Leslie Bonci, recommends the following regimen in increasing fluid intake for an athletic event: Night Before: 16oz of water before bed Morning of Practice: 16ox of water as soon as you get up And if practice is later in the day: Another 17oz 2 hours before practice Pre-exercise: 6-8oz of water or sports drinks, 15 minutes before exercise During Exercise: 4-8oz every 15 minutes- alternating between water and sports drinks Post-exercise: 24oz of fluid for every pound lost, within 2 hours after exercise (Bonci, n.d.a., Fluid Intake section, par. 1) Timing Meals Pre-competition Pre-competition meals should be chosen carefully. According to Ira Wolinsky (1998), "The purpose of the pre-competition meal is to maximize glycogen stores, especially in skeletal muscles, and to provide adequate hydration, while minimizing gastric distress, hunger, and digestion during competition" (Wolinsky, 1998, p.53). It is important that the athlete learns to balance his diet at least one week before the competition to reduce risks of gastric distress caused by drastic changes made to the diet. The diet should then be based on the aforementioned balance between carbohydrates, proteins and fats in order for the diet to work optimally for the athlete during competition. The diet should also consist of proper hydration techniques, discussed in the previous section, in order to fully address the athletes' water requirements. Also, it is always best for the professional competitive athlete to consult with a registered dietician specializing in sports nutrition to tailor his dietary needs for optimal performance. During Competition The basis of a sound diet during exercise is based upon the duration of the activity. The stored glycogen of conditioned athletes can last up to 2 hours, performing at a high standard, provided that the athlete is adequately hydrated. Any event that would last longer, like long distance bicycling, may require additional diet, such as energy bars, during competition in order to replenish the body with additional sources of energy. On the other hand, high fat food and sugar laden products, such as fried foods and ice cream, should be avoided before and during competition. Post-competition During post-competition, the main concern is for the athlete to replenish the lost fluids. This is easily accomplished by hydrating properly and eating potassium and sodium-rich food sources such as: bananas, salted pretzels, nuts and, baked potatoes. The potassium will act to balance the fluids lost while the sodium rich diet will act to retain water in the athlete's body. Based on the research done on this paper and other references, the following information should represent the dietary recommendation for baseball, basketball and, bicycling. Baseball & Softball Baseball and softball is a game of skill and coordination that does not require extra intake of calories since it does not generally require continuous activity. Pitchers and catchers have greater caloric requirements as they tend to burn around 300 more calories than the field players. Daily Dietary Recommendations Carbohydrate - 2.3 to 3.2 grams per pound of body weight Protein - 0.55 to 0.8 grams per pound of body weight Fats - 0.45 grams per pound of body weight Good Food Sources Carbohydrate - whole grain breads and cereals, fruits and, vegetables Protein - fish, chicken, turkey, beef, low-fat milk, cheese, yogurt, egg, nuts and, soy Fats - canola/olive oil and, nuts Hydration Requirements The best fluid source for baseball and softball players on hot and humid days are sports drinks, however, if the temperature is cool enough, cold water is recommended. Additional Supplements The most commonly used supplement for baseball/softball players is creatine which is known to help the players during training. The recommended amount of ingestion is 3-5 grams for the whole day and it is not intended for use by athletes younger than 18 years of age. Basketball Basketball is a highly intense sport, requiring mental and physical fitness throughout the duration of the game. According to Jen Ketterly, M.S., R.D. (2006), "The two performance nutrition keys for basketball are minimizing carbohydrate depletion and staying adequately hydrated" (Ketterly, 2006, par. 2). Sound nutrition among basketball players is very important not only to achieve the peak level of their performance but more importantly, to avoid injuries that usually occur near the end of the game when energy sources are depleted. Daily Dietary Recommendations Carbohydrate - 60%; Protein - 25% ; Fats - 15% Good Food Sources The same as food sources for baseball/softball. Hydration Requirements Hydration before, during and after the game should be strictly observed. Furthermore, sports drink over water is highly recommended for players who are prone to having cramps. Drinks that should be avoided are caffeinated, carbonated and, alcohol containing drinks. Body Building/Weight Lifting Nutrition for body building differs a lot from other sports because of the amount of calories that is needed in order to maintain and increase the athletes' body mass. Daily Dietary Recommendations Carbohydrate - 3.6 grams per pound of body weight Protein - 0.6 to 0.8 grams per pound of body weight Fats - less than 30% of total calorie intake Good Food Sources Good food sources are almost the same for all types of sports with varying degrees of timing and amount. Hydration Requirements Body builders should consume about 2 cups of fluid before workout, 4 to 8 ounces every 15 to 20 minutes during workout and, 16 ounces after workout to replace lost fluids. This formula is also the basic hydration requirements for other types of sports. Summary The most advance and appropriate nutrition guide in sports will be of little import without passion and dedication from the athlete. But if used wisely and in conjunction with hard work and perseverance, it could give the athlete the winning edge he has been looking for. References American Academy for Orthopaedic Surgeons (2007). Sports Nutrition. Retrieved October 21, 2008, from http://orthoinfo.aaos.org/topic.cfmtopic=A00370 American Dietetic Association (2006). Fueling Baseball Players. Retrieved October 21, 2008, from http://www.lehighsports.com/assets/sportsmed/NutritionBaseball.pdf Bonci, L. (n.d.a.). Nutrition Conditioning Goals for Athletes. Retrieved October 21, 2008, from http://www1.ncaa.org/membership/ed_outreach/nutrition-performance/student/nutrition_goals.pdf Bonci, L. (n.d.b.). Sports Nutrition: Nutrition for Optimal Performance [Abstract]. Retrieved on October 21, 2008, from http://espn.go.com/trainingroom/s/2000/0324/444124.html Cotugna, N., McBee, S., Vickery, C. (2005). The Journal of School Nursing. Sports Nutrition for Young Athletes, 21(6), 323-328. Available from http://jsn.sagepub.com/cgi/content/abstract/21/6/323 Emma, T. (1998). Tips for Maintaining Peak Performance Levels on a Season-Long Basis. Retrieved October 21, 2008, from http://www.powerbasketball.com/121103.html Hyperstrike, Inc. (2006). Nutrition for Baseball and Softball. Retrieved on October 21, 2008, from http://www.hyperstrike.com/Nutrition-for-Baseball-Softball-Article-128.aspx Ketterly, J. (2006). Fueling the Fast Break: Basketball Nutrition. Retrieved on October 21, 2008, from http://www.theacc.com/genrel/020706aae.html Kleiner, S. (1997). Nutrition for Muscle Builders. The Physician and SportsMedicine, 25:8. Retrieved on October 21, 2008, from http://www.physsportsmed.com/issues/1997/08aug/muscle.htm Wolinsky, I. (Ed.). (1998). Nutrition in Exercise and Sport. USA: CRC Press. 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