Nutrition and Athletic Performance
Nutrition for Athletes
Macronutrients
Lipids
Lipids are stored as triglycerides in adipose and muscle tissues.
Omega-3 Fatty Acids
Omega-3 fatty acids are polyunsaturated lipids found in fish. They stimulate growth hormone, improve blood flow, and have anti-inflammatory effects.
L-Carnitine
L-carnitine helps transport fatty acids into the mitochondria, increasing their blood levels.
Caffeine
Caffeine can improve performance in resistance exercises, potentially by increasing adrenaline levels and affecting carbohydrate and fat metabolism.
Proteins
Proteins are made up of amino acids (20 total: 9 essential and 11 non-essential). They are crucial for growth, tissue repair, and muscle contraction, especially when carbohydrate intake is limited. Good sources include meat and fish, which also contribute to phosphocreatine production.
Micronutrients
Micronutrients are essential substances obtained through a balanced diet, without the need for supplementation.
Fat-Soluble Vitamins
These vitamins are stored in adipose tissue and are not easily depleted. They include:
- Vitamin A: Important for growth and vision. Found in dairy products, vegetables, and oranges.
- Vitamin D: Supports bone health, promotes growth. Found in eggs and dairy products.
- Vitamin E: Acts as an antioxidant. Found in green vegetables and margarine.
- Vitamin K: Essential for blood clotting. Found in green vegetables, grains, fruit, and meat.
Water-Soluble Vitamins
These vitamins are transported throughout the body and excreted daily. They include:
- B Vitamins: Essential for enzyme function in fat and carbohydrate metabolism.
- Vitamin C: Supports the immune system. Found in green vegetables, tomatoes, and citrus fruits.
Vitamins and Exercise
Vitamin supplementation is beneficial only if there is a deficiency. It does not enhance performance in individuals with adequate vitamin levels. Excessive doses can be harmful.
Minerals
Minerals are essential elements found in muscles and connective tissues, playing a vital role in metabolic regulation.
Types of minerals include: calcium, phosphorus, sulfur, potassium, chloride, sodium, magnesium, iron, fluorine, and in smaller amounts: zinc, copper, silicon, vanadium, tin, nickel, selenium, manganese, iodine, molybdenum, and chromium.
Calcium (for bone health) and iron (for oxygen transport and energy production) are particularly important for physical activity. Iron levels can decrease with intense exercise and may need to be supplemented.
Water
Consume 2.5 liters of water daily. Water helps maintain body structure and shape, regulates body temperature, and prevents constipation.
Dietary Advice
- Limit red meat and processed meats.
- Choose boiling, grilling, or baking over frying.
- Reduce salt intake.
- Opt for skim milk.
- Limit consumption of biscuits and cakes.
- Increase fruit and vegetable intake.
Basal Metabolism
Basal metabolism refers to the energy expenditure required to maintain vital functions (circulation, digestion, chemical reactions).
Pre-Competition Nutrition
- Consume 50-150g of carbohydrates.
- Choose low-fiber and low-fat foods.
- Include moderate amounts of protein.
- Drink 0.5 liters of fluid 2 hours before competition.
- Recommended foods: cereals, bread.
Nutrition During Exercise
- Drink a glass of water every 15 minutes.
- Consume 30-60g of carbohydrates per hour.
Post-Exercise Nutrition
- Consume 50-100g of carbohydrates.
- Choose semi-liquid foods or purees.
- Consume carbohydrate-rich foods for 6-8 hours after exercise.
- Drink 0.5 liters of water for every half kilogram of weight lost.