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Within rather broad limits, the nutrient requirements of athletes and other individuals engaged in training programs can be achieved with a balanced diet. With well planned menus, the vitamin, mineral, and protein requirements can be met with an intake of about 1200 calories per day. Additional food then can be consumed to meet energy needs depending on the daily level of physical activity. The recommended protein intake of 0.8g per kg body mass is a liberal requirement believed to be adequate for all people, regardless of physical activity level. Athletes generally consume 2-5 times the protein RDA because their greater caloric intake usually provides proportionately more protein. Precise recommendations have not been established for lipid and carbohydrate intake. A prudent recommendation is that no more than 30% of the daily calories should be obtained through lipids. For people who are physically active, 60% or more should come from carbohydrates. This generally represents between 400-600g on a daily basis. Successive days of hard training can gradually deplete the body's carbohydrate reserves, even when maintaining the recommended carbohydrate intake. This could lead to training "staleness" in which continued training becomes exceedingly more difficult.
The eating-right pyramid provides broad recommendations for healthy nutrition. Emphasis is placed on fruits, grains, and vegetables; de-emphasized are foods high in animal protein, lipids, and dairy products. This approach to nutrition is ideal for the physically active man and woman. The most important factor determining the daily caloric requirement is the level of physical activity. It is likely that the daily caloric requirements of athletes in strenuous sports do not exceed 4000 calories unless body mass is excessive or the training level or competition is extreme. Such a high caloric intake usually exceeds the RDA requirements for protein, vitamins and minerals. The pre-competition meal should include foods that are readily digested and contribute to the energy and fluid requirements of exercise. For this reason the meal should be high in carbohydrates and relatively low in lipids and proteins..Three hours should be sufficient to permit digestion and absorption of the pre-competition meal. Commercially prepared liquid meals offer a practical approach to pre-competition nutrition and caloric supplementation. These "meals" are well balanced in nutritive value, contribute to fluid needs, and are absorbed rapidly, leaving practically no residue in the digestive tract. Carbohydrate-containing re-hydration solutions consumed during exercise can enhance high-intensity endurance performance by maintaining blood sugar concentration. This can then be used by the active muscles to either spare muscle glycogen or serve as reserve glucose for later use if muscle glycogen becomes depleted. For rapid carbohydrate replenishment after exercise, individuals should consume carbohydrate containing foods - 50-70g each hour. Concentrated sugar drinks slow the rate of gastric emptying, which could ultimately upset the body's fluid balance. The ideal oral re-hydration solution should probably contain between 5-8% carbohydrates. This would permit carbohydrate replenishment without adversely affecting fluid balance and thermoregulation. |
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Email: yourpersonaltrainer@ic24.net
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