Keystone Series:
Sports Nutrition 101
Nutrition is a cornerstone of athletic performance. It fuels training, supports recovery, and enhances overall health. Understanding the basics of sports nutrition equips athletes and their support teams with the tools to make informed decisions that maximize potential.
Our goal was to provide you with an overview of essential nutritional principles, drawing from leading authorities like the National Strength and Conditioning Association (NSCA), the American College of Sports Medicine (ACSM), and Precision Nutrition.
Macronutrient Fundamentals
Athletes require a balanced intake of macronutrients—carbohydrates, proteins, and fats—to meet the physical demands of their sport:
- Carbohydrates
The primary energy source, especially for high-intensity activities. Athletes should aim for 2-3 grams of carbohydrates per pound of body weight daily, depending on training intensity and duration. - Protein
Crucial for muscle repair and growth. General recommendations for athletes range from .7-1.0 grams per pound of body weight daily, with higher intakes beneficial during intense training or calorie deficits. - Fats
A vital energy source for low-intensity and endurance activities. Fats should constitute approximately 20-35% of total daily caloric intake, focusing on unsaturated sources like avocados, nuts, and olive oil.
Micronutrient Needs
Micronutrients—vitamins and minerals—play critical roles in energy production, immune function, and overall health. Key nutrients for athletes include:
- Iron
Supports oxygen transport and energy production. Iron-rich foods include lean meats, spinach, and fortified cereals. - Calcium and Vitamin D
Essential for bone health and muscle function. Sources include dairy products, fortified plant milks, and sunlight exposure. - Electrolytes (sodium, potassium, magnesium)
Regulate hydration and muscle contractions. Found in fruits, vegetables, and electrolyte-enhanced beverages.
Nutrient Timing
The timing of meals and snacks is as important as their composition. Proper nutrient timing optimizes energy levels, performance, and recovery:
- Pre-Event Nutrition
Consume a carbohydrate-rich meal 2-3 hours before competition. Include moderate protein and low fat for easy digestion. Examples: oatmeal with fruit or grilled chicken with rice.
During Event Nutrition
For activities lasting longer than 60 minutes, consume 30-60 grams of carbohydrates per hour through sports drinks, gels, or easily digestible snacks. - Post-Event Nutrition
Focus on replenishing glycogen stores and repairing muscles with a balanced meal (i.e., protein, carb, and fat) 30-120 minutes post-activity. Examples: chocolate milk, a turkey sandwich, or a smoothie with fruit and whey protein.
Food Quality Matters
While macronutrient composition is important, food quality should not be overlooked. Emphasize nutrient-dense, minimally processed foods to support overall health and performance:
- Whole Foods
Prioritize vegetables, fruits, lean proteins, whole grains, and healthy fats. - Limit Added Sugars and Trans Fats
These provide empty calories and can negatively affect health.
Hydration
Proper hydration is vital for thermoregulation, joint lubrication, and overall performance. Key guidelines include:
- Daily Hydration
Drink water consistently throughout the day, aiming for half of body weight in ounces. - Pre-Competition
Drink 16-20 ounces of water 2-3 hours before activity and 8-10 ounces 20 minutes prior. - During Activity
If possible, consume 7-10 ounces every 10-20 minutes. - Post-Competition
Rehydrate by drinking until thirst is quenched
Supplements: Proceed with Caution
While supplements can fill nutritional gaps, whole foods should be the priority. Evidence-based options include:
- Creatine Monohydrate: Enhances strength and power.
- Whey Protein: A convenient source of high-quality protein.
- Caffeine: Improves focus and endurance when used in moderation.
Conclusion
A well-rounded sports nutrition plan addresses macronutrients, micronutrients, timing, hydration, and food quality. Athletes can optimize their performance, recovery, and long-term health by implementing these principles. Remember, individualized guidance from a registered dietitian or sports nutrition expert is invaluable for tailoring recommendations to specific needs and goals.
Nutrition is more than just fuel—it’s a competitive advantage. Leverage these insights to help your athlete succeed at every level.
If you missed Part 1 of the Keystone Series, Pillars of Performance, catch up now - it's only a five-minute read.
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