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My Guest Nutritionist Ann Sertanze

Proper Nutrition for Sportsmen

If you are a sportsman or sportswoman, you need to think about your diet. This applies to people who have just started exercising as well as top athletes - there is some evidence that those in the process of getting fit have a greater need for certain things - proteins for example - than already fit athletes in training.

So what should you eat to stay healthy while you're in training? People who are exerting themselves physically need a higher calorie intake than others. So long as you are not overweight, eat more than you did when you were not working out. Aim for roughly 8.5 calories for each kg of body weight. So if you weigh 100 kg (or 220 pounds), consume 850 calories for every hour that you exercise.

If you are exercising regularly it is not usually a good idea to cut back on your dietary intake at the same time - first talk to your physician if you are thinking of doing so. Generally speaking anyone in training should not aim to lose more than two or three pounds a week.

The most essential aspect of proper nutrition for athletes is maintaining a balanced diet. The same goes for the general public, too, of course!

A balanced diet means that you should get the majority of your calorie intake from carbohydrates coming from pasta, rice, bread and so on. Carbs should make up about 57% of your diet.

Fats should comprise 30% of your intake. I don't mean fats like candy bars--I mean good, unsaturated fats like olive oil, fats from fish, fats from avocadoes, and so on. Saturated fats, like butter and shortening, should be avoided in any healthy diet.

Thirteen percent of your diet should be protein. Protein is meat, fish, poultry and nuts. These items are essential to the body's proper functioning.

Go easy on the junk food, including chocolate, cookies, fried foods, and chips. Restrict your alcohol intake and reach instead for water. Eat plenty of fruits and veggies, as well as whole grains. These elements are the cornerstones of healthy eating.

If you follow the advice above and make sure to vary up your diet, you will be getting all the essential nutrients and won't really need any supplements.

What about supplementation? There are a slew of supplements, like protein powder, available today, but there is not much in the way of scientific proof that they work. Endurance athletes (like marathoners) may want to take additional iron supplements, especially women, but you should check with your doctor first.

A good nutritionist is the first person to see if you think your diet may not be providing everything you need. Sportsmen who are traveling may not be able to adhere to their normal diet and might look to supplements while on the road.

Finally, a note on sports drinks and sports bars. These common items are very popular, in part because they're so jam-packed with nutrients and are so convenient. But be careful: they're full of calories. Also, be sure to give yourself a few hours between eating and working out, so you have a chance to digest properly and let your body absorb the essential nutrients.

Protein – Grow Food

Protein is a basic substance of all body cells. It is important in the structure of many tissues such as muscle, connective tissue, skin and hair. It is needed for growth and repair of body tissues. It is also a necessary component of hormones, enzymes, the immune system and fluid balance.
There are about 20 common amino acids. Nine of these are called essential amino acids because they cannot be made in the body – they must be obtained from food.
Each protein in food has a different pattern of amino acids. Animal proteins have all the essential amino acids in a combination that is most useable by your body; thus they are called “complete proteins”. Plant proteins have one or more essential amino acids present in a limited amount and thus are called “incomplete proteins”. If animal proteins are not part of the diet, a variety of foods containing plant proteins can provide all the essential amino acids in sufficient amounts. Protein sources include meat (such as beef, pork, poultry and fish), eggs, milk products, legumes (soy products, dried peas, beans, and lentils), grain products, seeds and nuts. A registered dieticians with expertise in sport can teach you how to select food to be sure you are obtaining the nutrients you need.
Protein is no more essential than other nutrients. Protein is a poor source of energy and too much does not help performance. A balanced diet supplies enough protein for any athlete, providing adequate energy is consumed.
If you don’t eat enough carbohydrate for energy, your body uses the glycogen stored in your liver to maintain your blood sugar level. When the liver glycogen is used, your liver uses protein and other by-products to make the necessary glucose. The long-term result is a loss of your muscle mass and poorer performance.
How much protein do you need?
The general recommendation for protein intake for Canadians is 0.8 - 1.0 grams (g) of protein per kilogram (kg) body weight. Athletes need a little more protein. Athletes who participate in endurance type sports need 1.2 - 1.4 g of protein per kg body weight. Athletes whose sports require strength need 1.6 - 1.7 g per kg of body weight. This is close to the maximum amount of protein anyone can use to build and repair tissues.
During times of growth, protein needs are higher. A child athlete must consume adequate energy and protein for both growth and training. While these amounts will vary with the sport and level of competition, some growing teen aged athletes need 1.8 - 2.0 g protein per kg of body weight.

Creatine - for any athlete

Any athlete (professional, amateur or weekend warrior) searching for legitimate ways of enhancing their physical performance has undoubtedly heard of creatine. If used properly, this safe, legal and effective supplement will enhance your athletic performance in ways never before imagined.

Scientific research has shown that creatine promotes muscle growth, improves athletic performance and accelerates recovery following strenuous exercise. Moreover, new research is now showing that creatine enhances overall anabolic (tissue building) potential and promotes good health and longevity.

However, in order to reap creatine’s full range of benefits it is imperative that one first sets the stage - metabolically speaking. Unfortunately, this information is not easily accessed by the layperson. Moreover, many creatine informational websites misinterpret existing scientific studies and disseminate potentially harmful advise about the “proper” use of creatine.

Dr. Alfredo Franco-Obregón now shares his insights about sports supplementation with a guide that reveals the truth about creatine and the many ways in which it can help you achieve your true athletic potential - at any age.Optimize your creatine use!
Taking exorbitant amounts of creatine is pointless and ultimately unsafe. Most of us can get away with taking much less creatine than suggested by the manufacturers, without sacrificing any of the gains.

The guide is written so that even a layperson will quickly learn how to implement a straightforward supplementing regimen into their daily routine that will allow them to reap creatine’s full range of benefits at the most affordable price and with the least amount of stress to their system.

For the more scientifically minded, this comprehensive guide also analyzes the most recent scientific studies examining the effects of creatine supplementation on athletic performance and overall health. Obtaining this information is the first step to opening the door to a longer, more fruitful, athletic career.

Nutrition and Athletic Performance

Whether you are a first-time participant at the community sport level or a national team athlete, proper nutrition is essential to overall good health and optimal athletic performance. Participants of all ages and at all levels of competition are affected by good nutrition.
The rules of good nutrition are quite simple. Consume adequate food and fluid before, during, and after training or competition to help maintain blood glucose levels during performance, maximize performance, and improve recovery time. Athletes should be well hydrated before training or competition and they should also drink enough fluid during and after to balance fluid losses.
Coaching Association of Canada

Your training diet

Your training diet is the food you eat each day, all year round.
Food for a human is like fuel for a car – you want the best blend for top performance. For training, you need more fluid and more energy (carbohydrate and fat) than your less physically active friends. You also need more protein than a person who is not training.
Energy need increases as the amount and the intensity of exercise increases. Whether your sport requires short bursts of effort or is an endurance event, carbohydrate is the main source of energy.
As you consume more food to meet your energy needs, you will consume more protein, vitamins and minerals. Athletes who eat enough food to meet their need for energy to grow and train and who choose a variety of foods from the four food groups consume an adequate amount of all nutrients.

F L U I D S FOR ATHLETES

Fluids Are Important For All Athletes! Why?

- To replace water lost during exercise. -
- To avoid decreases in performance due to dehydration. -
- To help maintain core body temperature within acceptable limits. -
- To deliver carbohydrate during prolonged exercise (e.g., sport drink). -
- To provide electrolytes (sodium and potassium) lost through sweat (e.g., sport drink). -

MONITOR YOUR FLUID LOSSES:

• Ample, light coloured urine means well hydrated
• Dark, scant urine signals a need for more fluid
• Weigh yourself before and immediately after exercise – see “Fluids after exercise” below.

Fluids before exercise:
Drink plenty of fluid daily to maintain weight and adequate urine output.
• Drink 400 – 600 mL of fluid 2 to 3 hours before exercise.
• Drink 150 – 350 mL about 15 minutes before exercise.
Try this in training to find how much fluid is comfortable.
LIMIT beverages that contain caffeine and alcohol.

Fluids during exercise:
Drink enough fluid to maintain fluid balance.
• Drink 150 – 350 mL every 15 to 20 minutes. • Test how much you can tolerate without discomfort.
Athletes rarely consume enough to maximize the absorption rate of
the digestive system.
Fluids after exercise:
• Replace fluid loss by 150% (about 1.5 L per kg weight loss). For
example, if 2 kg weight loss, drink 1.5 L x 2 (3 L or 3,000 mL)
fluid.
• Include sodium with or in fluids consumed after exercise.
Sodium helps maintain plasma electrolyte balance and the desire to
drink.

IMPORTANT – AWAY FROM HOME
Although tap water may be “safe” to drink, variations in the bacteria may cause gastro-intestinal upset. Adding ice to drinks is the same as adding tap water.
250 mL = 1 cup = 8 fluid ounces
1 L = 4 cups = 32 fluid ounces
1 kg = 2.2 lbs.
Acclimatize:
If you expect to compete in a very hot environment, acclimatize yourself prior to competition by:
• Training in a similar environment prior to departure
• Travelling to the competition site at least a week prior to competition and gradually increasing your training in those conditions.
If you are not acclimatized and you are exercising in hot, humid conditions, make sure your fluid replacement drink contains sodium, lightly salt the pre-competition meal or choose foods containing salt (tomato or vegetable juice, salted crackers, low fat cheese).
FACTORS THAT ENCOURAGE FLUID CONSUMPTION:
• Easy access to the beverage
• Chilled drinks (about 10 degrees C)
• Flavoured fluids
• Sodium added (0.5 – 0.7 g/L to enhance flavour).
CARBOHYDRATE – ENERGY FOR ENDURANCE:
If exercising more than 1 hour, consume carbohydrate with your fluids.
• Commercial sport drinks containing 4% to 8% carbohydrate (40 – 80 g/L) are a suitable choice. Test sport drinks in training, not in competition. You can make a fluid replacement drink by mixing:
500 mL unsweetened orange juice
500 mL water
1.25 – 1.75 mL salt
One litre = 54 g (5.4%) carbohydrate and 0.5 – 0.7 g sodium.
Avoid salt pills:
Salt pills are too concentrated, need a lot of water for adequate
dilution, and can lead to vomiting and diarrhea.
Recovery after exercise:
• Drink 1.5 L of fluid for every kilogram of weight lost during
exercise.
• Consume high carbohydrate foods and drinks.
• Consume foods containing sodium (tomato or vegetable juice, pretzels, commercial soup, low fat cheese, salted nuts) and foods containing potassium (vegetables, fruit, milk, legumes, or meat)
to replace electrolytes.
DRINK BEYOND THIRST – exercise dulls the thirst mechanism.