There’s no doubt that sport is a big part of the Australian mindset. From a young age, we’re encouraged to exercise and participate in sport to ensure positive health and wellbeing. But what we often overlook is the role of diet and nutrition in sports performance, not just in relation to training and competition, but also in recovery between training sessions and long-term health.
So, what are the nutritional components we should pay attention to for peak sports performance?
Adequate energy intake
It may seem obvious, but all athletes – whether casual or elite – need adequate energy intake to perform at their best in their sport. Since energy comes from the food you eat, it’s important to understand your overall energy requirements so you can maintain your performance during training sessions, match days and during recovery periods between sessions.
You also need enough energy for good health in general and to reduce your risk of Relative Energy Deficiency (RED) in Sport. This occurs when athletes do not eat enough to match the energy they use in their athletic activities. REDs can lead to health problems such as fatigue, weak bones, and poor performance, and if they continue for a long time, REDs can cause serious health problems related to heart health, bones, growth, and even mental health. To avoid REDs, it is important for athletes to consume enough energy from food to properly fuel their bodies.
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Consider your carbohydrates
Carbohydrates are macronutrients that provide quick bursts of energy to support endurance or resistance training. If you exercise every day, you should be consuming whole grain carbohydrates, such as bread, cereal, pasta, and rice, as well as fruits and vegetables that provide carbohydrates, such as potatoes, sweet potatoes, and corn.
If you train for about an hour per day, you will need 5-7g of carbohydrates per kg of body weight. And if you train for 1-3 hours per day, you will need about 6-10g per kg of body weight.
If a training or competition session lasts less than 60 minutes, you generally will not need extra carbohydrate supplements during your workout.
For those training or competing for more than 60 minutes, extra carbohydrates are needed to ensure peak performance and athletes need 60-90g of high GI carbohydrates per hour. High GI carbohydrates will maximise how quickly nutrients are absorbed and delivered to your working muscles where you need a source of energy.
The best source of carbohydrates to have will largely depend on your preferences and what you can tolerate. Some options include sports drinks containing CHO, jam sandwiches, crackers, energy gels, easy-to-eat fruits like bananas, and muesli bars.
A place for protein
Protein is essential for maintaining and building muscle mass, but it’s also vital for overall tissue repair and maintaining your immune system.
Your protein intake will vary depending on whether you are an endurance athlete or a resistance athlete, but in either case, you will need to consume more protein than a non-exercising individual. Protein requirements start anywhere from 1.4 grams per pound of body weight for endurance athletes to two grams per pound of body weight for resistance-based athletes. We find that most athletes already meet their protein requirements, so it may be more relevant for vegetarians and vegans to pay more attention to protein intake.
Maintain your fluid intake
Although not a nutrient, fluids are a vital component of your diet that you should consider. All athletes should have a fluid plan to both prevent dehydration and regulate body temperature. On average, a person should drink about 2 liters of fluids each day. As an athlete, you will need to drink more, but it is difficult to generalize exactly how much you should drink. This will vary for each athlete as it will depend on their level of exercise, environmental conditions (such as temperature and wind), and individual sweating rates. When you are not hydrated, your physical and cognitive performance will begin to deteriorate, which will clearly affect your athletic performance.
In terms of general tests for adequate fluid intake, the simplest check is that your first morning urine is a light straw color.
Should you use ergogenic supplements?
After you have created a healthy nutrition plan, that is, you have met your energy and carbohydrate needs for your workouts, you can consider using some supplements.
Here are some that are scientifically supported and will not harm you:
- Creatine monohydrate It is a useful supplement for vegetarians and vegans, as this protein is only found in muscle meat. It helps replenish your creatine-phosphate energy system, which is responsible for fueling quick bursts of activity such as lifting weights, running to the finish line or marking the football.
- Beet root supplements contain nitrate, which your body, including the microbiome in your mouth, converts into nitric oxide. When this happens, it dilates your blood vessels and delivers more blood (and therefore oxygen) to your working muscles. Since bacteria are critical for this process, it’s important for athletes not to use antibacterial mouthwashes or candies, as this will limit the effectiveness of beetroot supplements. For performance benefits, beetroot products (whether juice, powder, or food) should contain between 350–600 mg of inorganic nitrate.
- Caffeine It is a stimulant that reduces your perceived effort, allowing you to train harder and perform at a better level. You need about 3 mg of caffeine for every kg of your body weight. While coffee is a great way to get the energy you need, levels vary significantly from coffee shop to coffee shop and even from barista to barista. For this reason, athletes often take caffeine as a supplement to get their dose just right.
As with any ergogenic supplement, it’s always important to try it in training before using it in competition. This way, you can monitor how your body responds to it during heavy exercise. Some ergogenic supplements can cause side effects such as gastrointestinal upset, runner’s diarrhea, cramps, nausea and headaches, so it’s important to check its effects on your body.
Underline
Nourishing your body with the right nutrients can make a huge difference to your performance and health. Remember, there are many great resources out there on how to fuel your performance and health with healthy eating, so be sure to check out Sports Dietitian Australia (SDA), the Australian Institute of Sport (AIS) and the Australian Guide to Healthy Eating (AGHE). For more personalised advice, please consult your accredited sports dietitian.
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