How Sports Nutrition Can Up Your Game
Whether you’re new to fitness or you’re a seasoned athlete, sports nutrition can power your performance, speed up recovery and prevent injuries. Read on to learn how to use food as fuel and take your fitness game to new heights.
What is Sports Nutrition?
Sports nutrition is the strategic application of nutrition science to fuel peak athletic performance and recovery. It focuses on nourishing the body with ideal energy, nutrients, electrolytes and fluids to function at the highest potential. Sports nutrition should be fitted to an athlete’s specific sport as well as personal food preferences, goals, and lifestyle. Whether you are someone new to competing, or a seasoned veteran, sports nutrition can be a great tool.
Sports Nutrition Basics: Meet the Macronutrients
There are 3 types of macronutrients that fuel athletic performance: carbohydrates, proteins and fats. Each macronutrient plays a unique role in fueling the body.
Carbohydrates deliver 4 calories per gram. They are the body’s preferred source of fuel because they’re quickly digested and absorbed, delivering fast-acting energy. Our bodies store carbohydrates as glycogen in our muscles and liver. Glycogen can then be broken down into glucose and converted into energy. Most athletes aim for 50% of their energy to come from carbohydrates.
Fats are the most energy-dense macronutrient, packed with 9 calories per gram. Our bodies digest fat slowly and store it as a back up fuel source for when carbohydrate stores run low. Fats come from sources such as olive oil, nuts/seeds, avocado, fish, butter, meats/poultry. Most athletes aim for 30% of their intake to come from fat.
Protein contains 4 calories per gram, similar to carbohydrates. The primary role protein plays is supporting muscle repair and growth. Proteins are made up of amino acids, which are the building blocks of our muscle tissue. For this reason, the body prefers to rely on carbohydrates and fats for fuel. Protein comes from meat, poultry, eggs, seafood, dairy, tofu, lentils/beans, and nuts/seeds). Most athletes aim for 20% of their intake to come from protein. However, daily protein requirements can vary widely from 0.8g/kg of body weight to 2.0g/kg body weight, depending on the athlete’s sport and goals.
How Does Sports Nutrition Affect My Athletic Performance?
Anyone can use sports nutrition to enhance speed, endurance and strength.
Speed - For anyone competing in activities that require short bursts of speed, such as sprinters, carbohydrates are best thanks to their ability to be digested, absorbed and converted into fast-acting energy.
Endurance - When it comes to endurance activities (1-3 hours of high-intensity exercise), such as long-distance running, fueling for both the short and the long term becomes the focus. For the short term, focus on getting adequate carbohydrate intake (6-10g/kg body weight per day). For the long term, focus on getting adequate fat as a secondary energy source once carbohydrate stores are depleted. Hydration is also vital for endurance athletes to replenish the body with fluids and electrolytes that are lost through sweat.
Strength - Resistance training is all about building and strengthening skeletal muscles. Adequate protein intake is key to fueling our bodies with the building blocks needed to repair and grow our muscle tissue. It’s also important to consume adequate carbohydrates and fat, so the body can prioritize the use of protein for muscle building.
Can Nutrition Supplements Enhance My Athletic Performance?
Sports nutrition supplements can be a helpful tool, but keep in mind that supplements are intended to supplement a nutritious diet, not replace it. Additionally, nutritional supplements remain unregulated, and only a few are backed by clinical research. The supplements with the most promising scientific evidence include fish oil (joint health and neuromuscular functions), branch chain amino acids (muscle building and recovery), vitamin D (bone and muscle health, injury prevention), caffeine (energy) and creatine (muscle contraction, growth and strength). Be sure to work with a sports nutritionist to determine whether incorporating supplements into your routine is right for you.
Getting Started
Sports nutrition can really improve athletic performance, but it may feel a little intimidating to take on for some. At Kroger Health, we have a team of registered dietitians who offer virtual nutrition counseling to help jumpstart a sports nutrition journey virtually and provide the professional support needed to compete at your personal best.
Disclaimer: Please note that this information is educational only and doesn’t provide individualized healthcare recommendations. Please work with a doctor or healthcare provider when necessary.