Advanced Sports Nutrition - Research Paper Example

Advanced Sports Nutrition Introduction Both athletes and their coaches seek ways for maximizing efforts in both training and performance. Cutting-edge nutritional concepts have to be adapted for application by athletes in different sports. According to the well-known sports nutritionist Bernadot (p.274), there are key nutritional principles that contribute to improved performance of sportspeople. These are based on ensuring adequate reserves at all times in an athlete’s crucial energy systems; since proper fuel prepares the body’s engine to operate at peak efficiency. Only under optimal health conditions and running on the highest grade fuel, can the best conditioning regimens and technical instructions be beneficial to the sportsperson’s performance. Thesis Statement: The purpose of this paper is to investigate the importance of nutrition for sportspersons, and examine the different nutrients and nutritional practices that help to optimize both training and performance of athletes. Discussion Jeukendrup and Gleeson (p.2) define nutrition as “the total of the processes of ingestion, digestion, absorption, and metabolism of food and the subsequent assimilation of nutrient materials into the tissues”. To ensure that a sportsperson/ athlete’s key energy systems are kept in a well- stocked condition with optimal reserves of energy, the following factors are essential. Primarily, crucial energy balance throughout each day has to be maintained through the correct timing of meals, fluids, training and performances. The other requirements include the intake of optimal proportions and quantities of energy nutrients, vitamins and minerals according to the sports activity; consumption of the correct amount of fluid and electrolytes to avoid dehydration and hyperhydration; identification and maintenance of a body composition capable of maximum power output as well as minimal excess weight for specific sports; and modification of the diet to offset the effects of travel, high altitude or age on nutritional needs and performance (Bernadot 274). Function of Nutrients “Food provides nutrients that have one or more physiological or biochemical functions in the body” (Jeukendrup & Gleeson 2). The six different categories of nutrients are: carbohydrates, fats, proteins, vitamins, minerals and water. Among these, the macronutrients are: carbohydrate, fat, protein and water, present in comparatively large amounts of more than a few grams in the human diet; while the micronutrients are: minerals and trace elements, of which 1 gram or less is required per day. The three main functions of nutrients can be classified as: the promotion of growth and development, the provision of energy, and the regulation of metabolism. Growth and development is mainly performed by proteins which help in tissue growth and repair. The provision of energy is carried out mainly by carbohydrates and fats. Protein can also function as a fuel to some extent. The regulation of metabolism depends on vitamins, minerals and proteins. Enzymes are proteins that catalyse metabolic reactions, and accelerate their processes. For example, phosphorylase breaks down carbohydrate stores in the liver and muscle (Jeukendrup & Gleeson 2). Nutritional Needs of Athletes Gaining an edge physically involves using optimal results from research evidence in related areas. Nutrients are substances found in food, each of which performs one or more specific functions in the body. The nutritional requirements of athletes and other physically active people are often higher than those for comparatively sedentary individuals. Often, however, the recommended amounts are similar to those of physically active people. In the preparation for competition, different nutritional needs apply to athletes as compared to the general public (Jeukendrup & Gleeson 2). The diet of sportspersons should be well planned, taking into consideration the levels of energy required, as well as the proper timing of nutrients. Lack of a sufficient amount of calories and the right type of other macronutrients may prove to be an obstacle in an athlete’s adaptations for training (JPS 2130). On the other hand, athletes who consume a balanced diet that meets energy needs can enhance physiological training adaptations. Additionally, regular intake of an energy deficient diet during training can cause decline in muscle mass and strength, greater susceptibility to illness, and increased possibilities of overreaching or overtraining. Hence, incorporating beneficial nutritional practices as an essential part of a training program helps to optimize training adaptations and prevent overtraining (Kreider et al 7). Consuming enough calories to offset energy expenditure is the primary requirement for optimizing training and performance through nutrition (Leutholtz et al 207). As compared to individuals engaged in general fitness programs, athletes undertaking moderate levels of intense training of 2 to 3 hours per day performed 5 to 6 times per week, or engaged in high volume intense training require 50 to 80 kcals/ kg/ day. “For elite athletes energy expenditure during heavy training or competition may be enormous” (Kreider et al 8). Meals should be planned in alignment with training, and it should be ensured that nutrient-dense foods such as drink, fruit, carbohydrate/ protein bars, etc. are available throughout the day to meet energy needs between meals. To meet macronutrient needs, athletes engaged in moderate and high volume training need greater amounts of carbohydrate and protein in their diet. This would mean a diet consisting of 55% to 65% carbohydrate, which is 5 to 8 grams/ kg/ day “in order to maintain liver and muscle glycogen stores” (Kreider et al 8). The recommended amount increases with intensity of training, up to 8 to 10 grams/ kg/ day. Research evidence indicates that exercising individuals require 1.4 to 2.0 grams of protein per kilogram of body weight per day, which is higher than that recommended for sedentary people. This should preferably be from whole foods, and to some extent from supplemental protein sources such as casein protein and whey (Campbell 5; Lemon 513S; Tarnopolsky 662). Fat intake for athletes is recommended at approximately 30% of their daily caloric intake, increasing up to 50% of kcal during high volume training. Athletes attempting to lose body fat are recommended 0.5 to 1 gram/ kg/ day of fat. Similarly, higher intake of vitamins and minerals are recommended for sportspersons. Additionally, sport nutrition recommendations differ from general recommendations in particular circumstances. For example, a high fibre diet is usually recommended since it protects against cardiovascular disease and some forms of cancer. However, the consumption of dietary fibre in the hours preceding or during prolonged endurance exercise “may reduce gastric emptying, increase the risk of gastrointestinal problems and impair athletic performance” (Jeukendrup & Gleeson 2). Therefore, fibre should be consumed on training days when performance is less critical, and should be avoided before and during participating in a race. Similarly, sodium and sugar are other dietary components which are recommended differently for athletes as compared to the general public. While a low-sodium diet is preferred for the public, comparatively high intakes of sodium are recommended for endurance athletes competing in hot conditions. In the same way, though excessive sugar is harmful for the general population, it is beneficial for athletes during exercise or while recovering from exercise. Nutrient Timing The position stand on prudent nutrient timing adopted by the International Society of Sports Nutrition (ISSN) includes offsetting the depletion of internal stores of energy (Kersick et al 1). This is done through carbohydrate-electrolyte solution of 6 to 8% CHO consumed every 15 to 20 minutes to sustain blood glucose levels, during intense exercise. Fructose consumption is minimized since it is absorbed at a slower rate and is a potential cause of gastrointestinal problems. Similalry, the addition of proteins in the form of 6 to 20 grams of essential amino acids and 30 to 40 grams of high-glycemic CHO within 3 hours of a session of exercise and immediately before exercise has been found to stimulate muscle protein synthesis significantly. Greater increase in strength and lean tissue and body fat is promoted through daily intake of the supplements after exercise. Whey and casein as milk protein sources have different kinetic digestion patterns, hence may support training through different adaptations. Additions of creatine monohydrate to a carbohydrate-protein supplement with regular resistance training improves strength and body composition, as compared to absence of creatine in diet. Besides, small amounts of fat helps to control glycemic responses during exercise. Additionally, irrespective of timing, regular intake of snacks or meals “help to promote recovery and replenishment of muscle glycogen when lesser amounts of carbohydrate are consumed” (Kreider et al 11). Conclusion This paper has highlighted the important role of nutrition for sportspersons, examined the different nutrients, their functions, and nutritional practices for optimizing the training and performance of athletes. The evidence indicates that maintaining an energy balance is essential; and this involves a nutrient-dense diet, well-planned training, proper timing of nutrient intake, as well as getting sufficient rest. These are the basic components for enhancing performance and training adaptations. Besides the above factors, a limited number of supplements such as sports drinks, carbohydrate, creatine, etc. which research evidence has supported, is recommended for improving energy availability. However, extensive reliance on these supplements is to be avoided, since nutritional requirements obtained from whole foods are more beneficial for athletes. Works Cited Benardot, Dan. Advanced sports nutrition. Illinois: Human Kinetics Publishers. (2006). Campbell, Bill, Kreider, Richard B., Ziegenfuss, Tim, Bounty, Paul L, Roberts, Mike et al. International Society of Sports Nutrition position stand: Protein and exercise. Journal of the International Society of Sports Nutrition, 4.8: pp.1-7. Jeukendrup, Asker & Gleeson, Michael. Sport nutrition: An introduction to energy production and performance. Edition 2. The United States of America: Human Kinetics Publishers. (2010). JPS (Joint Position Statement). Joint Position Statement: Nutrition and athletic performance. American College of Sports Medicine, American Dietetic Association, and Dietitians of Canada. Medicine & Science in Sports and Exercise, 23.12 (2000): pp. 2130-2145. Kersick, Chad, Harvey, Travis, Stout, Jeff, Campbell, Bill, Wilborn, Colin et al. International Society of Sports Nutrition position stand: Nutrient timing. Journal of the International Society of Sports Nutrition, 5.17 (2008): pp.1-12. Kreider, Richard B., Wilborn, Colin D., Taylor, Lem, Campbell, Bill, Almada, Anthony L. et al. ISSN exercise & sport nutrition review: research and recommendations. Journal of the International Society of Sports Nutrition, 7.7 (2010): pp.1-31. Lemon, Peter W.R. Beyond the zone: Protein needs of active individuals. Journal of the American College of Nutrition, 19.5 (Supplement), (2000): pp.513S-521S. Leutholtz, B. & Kreider, R. Exercise and sport nutrition. Nutritional Health, (2001): pp. 207-239. Tarnopolsky, Mark. Protein requirements for endurance athletes. Nutrition, 20.7 (2004): pp.662-668. Read More