Coaches, Athletes and Nutrition: Food For Thought
By Dennis Docheff, Swarna Mandali and James Conn
Athletes often adjust their dietary routines to enhance sport performance, but problems can arise when athletes turn for guidance to coaches who may not be trained in the field of nutrition, or who, themselves, are poor examples when it comes to healthy eating habits. There are many myths regarding nutrition that are spread throughout the world of sport, so one must consider proper dietary information without being influenced by the latest fad or hottest gimmick. This article offers sport and physical educators some nutritional guidance that is based on fact and can be shared with student athletes. It offers ideas on how to reexamine current nutritional guidelines and gives coaches and physical educators tips they can pass on when counseling athletes about nutrition and sport performance.
Ten questions young athletes typically ask coaches were posed to a registered dietitian. The questions and the dietitian's responses noted below could help educate young athletes and physically active students about how nutrition affects physical activity and sport performance.
In health class we learned about the food pyramid. How does the pyramid fit with playing sports?
There is no "magic" food that will help athletes perform better. The most important aspect of an athlete's diet is that it follows the basic guidelines for healthy eating. The food pyramid serves as a basis for planning a healthy, well-balanced diet, gives the nutrients required for athletic performance, and as an extra bonus, saves the money that might otherwise be spent on energy bars or supplements.
At the end of the school day, I need an energy boost before practice. Will eating candy bars and other sugary foods "rev" me up?
Food loaded with empty calories (candy bars, soda, chips, etc.) is not recommended. Power bars and shakes have the same formula of carbohydrates, protein, fat, vitamins and minerals found in a well-balanced diet. Eating snacks rich with natural sugars, such as fruit, fruit juices and non-fat milk, gives the short burst of energy required for exercise. However, food loaded with complex carbohydrates, such as cereal, bagels, and bread, are better than foods high in simple sugar, because they release glucose into the bloodstream at a slower rate, and are, therefore, better than food high in simple sugars when taken 30-40 minutes prior to exercise. A snack between the last two periods of the day might be helpful for high school athletes to fuel up for practice. Generally, an athlete should consume about two to three grams of carbohydrates for each pound of his or her weight; a 150 lb. athlete should ingest about 375 grams of carbohydrates daily.
Well, coach, you tell us to be hydrated. What does that actually mean? Should my parents buy me sport drinks or is water best?
Maintaining fluid balance in the body is called hydration. Fluids are lost through sweat during intense exercise. Athletes should drink water before, during and after exercise to replenish fluid loss. There is no concrete criteria for fluid requirements, but based upon literature and professional recommendations, athletes should consume 16-24 ounces of water two to three hours prior to exercise; 6-12 ounces every 15-20 minutes during exercise; and, 16-32 ounces within 30 minutes of completing exercise (Casa et al., 2000; Convertino et al., 1996; JADA, 2000). Generally, athletes should consume about 64-96 ounces of water per day, with an extra ounce of intake for each ounce of sweat loss due to exercise. During exercise, loss of excess sodium can detract from athletic performance. Some athletes prefer to use sport drinks because they contain electrolytes (sodium, potassium, etc.) as well as the carbohydrates that replenish glycogen energy stores. Consuming sport drinks provides fuel for the muscles, helps maintain blood glucose, and decreases the risk of dehydration. While participating in intense exercise lasting longer than 60 minutes, drinking beverages containing 4-8% carbohydrates is recommended (Convertino et al., 1996).
My dad wants me to take protein powder with my food so I can gain weight and increase strength. Will it help, and what is the safest way for me to gain or lose weight for sports?
With a properly balanced diet, protein supplements are not necessary. Often, excess protein, taken in the form of protein powders, is converted to fat and stored in the body. In addition, excessive protein intake may lead to dehydration and loss of concentration. Loss of concentration is due to increased levels of urea-a waste product of protein catabolism. This effect can worsen if the body is not properly hydrated. Generally speaking, a safe way to gain weight is to increase the daily caloric intake by about 500 calories in order to gain one pound a week; a decrease of about 500 calories a day is a safe way to lose one pound of body weight in a week. Eating energy dense foods, such as fruits, vegetables, and grains, coupled with frequent meals helps one gain weight safely. Consuming fiber rich foods like whole grains, cereals, beans and legumes while decreasing the total daily caloric intake helps one to lose weight. The intake of low-fat dairy products, lean meats, fish and poultry helps meet daily protein requirements, while also decreasing the fat intake. A registered dietitian should carefully supervise weight gains or losses so that caloric requirements can be calculated based on body composition.
Sometimes we practice really early. A 5:30 a.m. practice means it's too early to eat. By the time we finish I have to rush to class. Because I haven't eaten, I’m dragging. What can I do?
A few snacks on the way to class or between classes can help student athletes who have early morning practice. Proper snack foods are small bags of dry cereal; individual packets of crackers, pretzels, rice cakes with peanut butter; trail mix; low fat cookies; and carrot sticks. Regardless of how athletes snack, they should eat a well-balanced lunch.
What should a pre-game meal consist of, and when should it be eaten? Can I eat during a game?
A meal containing high levels of carbohydrates and low levels of fat and fiber is recommended three to four hours before a game. Athletes are encouraged to consume carbohydrates and fruit 30-60 minutes before exercise. These kinds of foods have been found to prolong endurance during strenuous exercise. It should be stressed that one good meal before a contest does not cancel out a week's worth of poor eating. The best thing athletes can do is to adhere to sound eating habits on a daily basis. If food is eaten during an athletic contest, it should be high in natural sugar to ensure the rapid digestion and absorption that elevates glucose levels during exercise. Fruits are best.
What about fast foods? After games we usually go for burgers and fries.
Post-game meals should contain foods high in complex carbohydrates. Following the food pyramid with a focus on carbohydrates for the 30-60 minutes following exercise assists in muscle glycogen replenishment. Fast foods are typically high in fat and calories, lacking the proper nutrients for replenishing the energy stores lost through physical activity. For example, a quarter pound cheeseburger with medium fries has more fat (984 calories with 52 grams fat) than a bagel with skim milk and a banana (531 calories with 3 grams fat). High carbohydrate, low fat food is best for the body following extended bouts of exercise, so athletes should increase their carbohydrate intake within an hour after exercise in order to replenish the carbohydrate energy stores (glycogen).
My dad bought some amino acids for me. Is this good?
Exercise physiologists and nutrition scientists have generally accepted the belief that exercise has little effect on protein/amino acid requirements. The energy needed for athletic participation should come from complex carbohydrates. Carbohydrate energy is stored as glycogen, which serves as the primary fuel for muscle performance QADA, 2000). The protein requirement for everyone is determined by a person's weight and type of activity. However, increased utilization of protein may not be necessary for athletic performance because many athletes routinely consume 150 to 200% of the RDA for protein. A diet acquiring 12-15% of its energy from protein is recommended for most people and should be adequate for athletes in strength or endurance activities (Lemon & Proctor, 1991).
Do vitamins and minerals affect how I play? Should I take extra vitamins?
Yes, vitamins and minerals do impact athletic performance, but there is no need to add vitamin and mineral supplements if athletes eat a well-balanced diet. That being said, many adolescent athletes do not follow the recommendations outlined in the food pyramid. Consequently, they may need to take a multiple vitamin if determined by a dietitian or nutritionist
What are the five best foods I can eat to enhance athletic performance?
The best foods to enhance athletic performance for young athletes would include orange juice, non-fat milk, potatoes, breads, white meats and fish. Although these foods might achieve an "all-league" status for exercise, one should be reminded that maintaining a balanced diet is best.
In addition to the recommendations cited above, a few general rules on sound dietary practices that coaches may wish to pass on to their athletes are as follows:
• Follow a well-balanced diet, using the food pyramid as a guide.
• Consume carbohydrate-rich foods for energy and glycogen replenishment.
• Read food labels and learn about nutrients and serving sizes.
• Reduce the intake of high fat and empty calories.
• Encourage fluid consumption before, during and after exercise to prevent dehydration.
• Do not take dietary supplements without consulting a dietician.
• As a general rule, do not use supplements, although a multiple vitamin may be recommended for those who are not able to eat a well-balanced diet. Drink fluids before you become thirsty.
• Do not walk past a drinking fountain without using it. Keep the shelves and refrigerator stocked with healthy, high carbohydrate foods.
Most coaches are dedicated to providing the best athletic environment they can for their players, but nutrition is often an area that is overlooked or based on misconceptions and fads. This article not only offers simple tips for coaches in guiding their athletes toward proper nutrition, but also encourages them to become well informed on dietetics and nutrition in order to affect the well-being and athletic performance of their players.
Resources
www.eatright.org (American Dietetics Association)
http://209.48.219.53 (Interactive Healthy Eating Index)
www.quackwatch.org (Guide to Health Fraud)
www.medicdirectsport.com (Medic-direct Sport)
www.acsm.org (American College of
Sports Medicine)
www.aafp.org (American Academy of Family Physicians)
www.ods.od.nih.gov (Office of Dietary Supplements)
www.kidsnutrition.org (Baylor College of Medicine)
www.gssiweb.com (Gatorade Sport Science Institute)
References
Casa, D. J., Armstrong, L. E., Hillman, S. K., Montain, S. J., Reiff, R.V., Rich, B. S. E., Roberts, W.O., & Stone, J.A. (2000). National Athletic Trainers' Association position statement: Flu replacement for athletes. Journal of Athletic Training; 35(2), 212-224.
Convertino, V. A., Armstrong, L.E., Coyle, E. F., Mack, G. W., Sawka, M. N., Senay, L.C., & Sherman, M.W. (1996). American College of Sports Medicine position statement: Exercise and fluid replacement. Medicine & Science in Sports & Exercise, 28(1), i-vii.
Economos, C. D., Bortz, S. S, &
Nelson, M. E. (1993). Nutritional practices of elite athletes: Practical recommendations. Sports Medicine, 16(6), 381-99.
Lemon, P. W. & Proctor, D.N. (1991). Protein intake and athletic performance. Sports Medicine, 12(5), 313-325.
Maughan, R (2002). The athlete's diet: Nutritional goals and dietary strategies. Proceedings of Nutrition Society, 61(1), 87-96.
Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance (2000). Journal of American Dietetic Association, 100(12), 1543-1556.
Dennis Docheff (docheff@cmsu1.cmsu.edu) is an associate professor of physical education, Swama Mandali (mandali@cmsu1.cmsu.edu) is an assistant professor of dietetics, and James Conn (conn@cmsu1.cmsu.edu) is a professor of physical education for the Department of Health and Human Performance at Central Missouri State University, Warrensburg, MO.
_________________________________________________________
| Title: |
Coaches, Athletes and Nutrition: Food for Thought |
| Author: |
Docheff, D., Mandali, S., Conn, J. |
| Publisher: |
American Alliance for Health, Physical Education, Recreation and Dance |
| Source: |
Strategies (Reston, Va.) |
| Volume (Issue): |
18(4) |
| Date: |
Mar/Apr 2005 |
| Page: |
9-11 |
| SIRC Article #: |
S-994007 |
This material has been copied under license from the Publisher. Any resale for profit or further copying is strictly prohibited.
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