Nutrition for better performance

Through jeff bloom AT, CSCS Ahwatukee FAST

I often get asked by athletes, “What should I eat?” That’s a pretty vague question, and there really isn’t just one answer. However, there are some simple nutritional guidelines that can help an athlete achieve better performance. In general, athletes should eat a diet that is high in carbohydrates, low in saturated fats, and contains enough protein to rebuild the muscle breakdown that occurs during their training.

Carbohydrates for energy

Carbohydrates are our main source of energy and the fuel we need to compete at a high level. a diet that contains 60% of total calories from carbohydrates is recommended for most athletes. These carbohydrates should come from whole wheat pasta/bread, rice, potatoes, fruit and starchy vegetables.

Protein for better performance

All athletes know that egg white is an important nutrient for better performance, but many protein sources also contain saturated fats that should be avoided. Quality protein choices include lmeat, fish, low-fat dairy products, poultry and beans. Protein intake depends on the size of the athlete, the activity the athlete is doing and the athlete’s overall goals. A good rule of thumb is 0.5 – 0.75 g protein/kg body weight. Athletes looking to increase their muscle mass or those who experience extreme muscle wasting during their sport may require higher levels.

Good fats or bad fats?

Fats have a bad reputation, but are also an important part of any diet. Athletes have to make ends meet 20% of their calories from fat. The key is being able to distinguish the ‘good’ fats from the ‘bad’ fats. “Good” or unsaturated fat can be found in nuts, oils and fish.

Finding a good diet plan is a very individual process and depends on a number of variables. Following the steps above will help you build a solid nutritional foundation and get most athletes moving in the right direction. From there, with just a little adjustment, you can compete at a higher level than ever before!