Nutrition for Athletes - Part 1

‘I thought it was just about not eating chips’ [lead character Shania on Nutrition in 2012 film ‘Fast Girls’ (see note 1)]. Nutrition for Athletes really cannot be understated, for every time one does any sort of training the muscles are damaged and to be repaired optimally the body needs the correct nutrition. Being no expert in the field, I can only offer the benefit of my own experience which I hope is of help to you. I hope to show you that nutrition is more than just about ‘not eating chips’ but that it can be easy to get right.

If you were to take one thing out of this post, let it be that there is no substitute for sleep and water. Healthy levels of sleep is essential for recovery, the obvious benefits are lower fatigue for sessions, but there are also many more benefits which include reduction of inflammation; whilst lower levels of sleep can lead to increased appetite and an increased loss of muscle mass. Water is equally important, it can flush out the body’s waste products which are significantly increased after exercise and also prevent headaches and increase concentration. It is important to replenish any fluids lost during exercise to avoid cramp. On personal level, I find that even a small amount of dehydration means my ability to recover after races is lengthened – showing the importance to me in hydrating before running rounds.

Carbohydrates are your friends, particularly the correct ones, and particularly if you eat them at the correct times. Quick release carbohydrates (such as Bread, Rice etc.) can be eaten in the morning when blood sugar levels are low, or after a session – where they will replenish lost energy. At other times, the best carbohydrate options are those with slower release energy, such as wholegrains, fruits and vegetables. Some of my favourites are: Porridge Oats contain soluble fibre which lowers blood cholesterol levels, Broccoli contains high levels of vitamin C (an antioxidant) and beta carotene (which boosts your immune system), Kale also contains vitamin C and beta carotene as well as iron, folate (both great for red blood cell formation) and calcium (see note 2). Carbohydrate consumption depends on the amount of activity, for example it would consist a higher part of a long-distance runners' diet than a sprinters'. 

Be wary of Protein, whilst it is essential to repair cells after exercise it should not be over consumed on the assumption that athletes need more protein, what athletes really need is more of everything! High percentage protein diets can put a strain on the liver and kidneys, hence protein should be consumed as part of a balanced diet. Personally, I supplement with my diet with diet whey protein, which keeps my weight down as it allows me to avoid higher fat protein (note 3). Red meat can be high in fat and one should stick to fish and white meat as much as possible to avoid higher cholesterol levels (and higher costs).

Cheat days happen, every athlete knows that, but there are ways of making your cheating better: replace your thin McDonalds chips with thicker chips, which have less fat, go for chicken with no skin, which is full of fat, and instead have an athletes favourite Nandos chicken (note 4) or go for a curry with a non-creamy sauce, which have significantly less fat. Finally, replace your Beer with a double Gin & Tonic (less calories) (note 5) if you need something stronger than water. 

Note 1: This advice is about as loose as the film’s plot. (I wasn’t a fan).

Note 2: As you can see, Kale is so good for you, you can’t not eat it!!!!

Note 3: Great abs are about 80% down to diet, lower fat proteins are good for this.

Note 4: Other chicken restaurants are available. 

Note 5: If you get photographed with a clear liquid in your glass, you tell your coach it's water. This does not work with Beer.

(Images from discoverkale.com and the Daily Telegraph respectively.)