Sound eating is an essential component of improving performance in all sports. No amount of training will help you reach the top if you don’t have a healthy balanced diet to provide your body with the fuel it needs for activity.
Healthy eating for optimal sports performance
1. Carbohydrate - the body’s first choice for energy
Carbohydrate-rich foods are an essential part of any sports person’s diet. They provide the major fuel for exercise. Low stores of carbohydrate can result in fatigue and poor performance. Carbohydrate is found in starchy foods and sugary foods. Starchy forms of carbohydrate, eg bread/ rolls, breakfast cereal, potato, pasta, rice, should be included at every meal, while sugary carbohydrates, eg sweets, biscuits, soft drinks, should only be included occasionally.
2. Fat
Fat is high in calories and should be included in moderation as part of a healthy, balanced diet. Try to use healthy fat sources, eg monounsaturated fat like olive oil/ rapeseed oil, or polyunsaturated fat like sunflower/ safflower/ corn oil in place of saturated fat like butter/ lard. A small amount of fat can be used to make energy during exercise; however your body is slow to use it and can’t use it without carbohydrate.
3. Protein
The main function of protein is to repair damaged body tissues and keep muscles healthy. Therefore, it is important to include as part of a healthy, balanced diet. Good sources of protein include meat, fish, eggs, cheese, legumes, tofu. Aim to include these twice a day. Protein is only used to make energy as a last resort.
4. Vitamins & minerals
A healthy balanced diet is essential to provide you with the vitamins and minerals you need to help you properly digest your foods. Taking a supplement won’t take the place of a balanced diet. Aim to have at least five portions of fruit and vegetables everyday.
5. Fluids
Exercise creates heat which we eliminate through sweat. As little as 2 per cent loss of body weight through sweat may cause measurable reductions in performance with greater losses having more of an effect. It is essential to start exercise well hydrated and to top up fluid levels at every opportunity before, during and after exercise.
Pre-training/ event meals and snacks
General guidelines suggest a meal or series of snacks should be consumed one to four hours before an event, as it takes about four hours for carbohydrate to be digested and stored. For example if the event is in the afternoon, breakfast is the most important meal to top up your stores.
During endurance events such as cycling or tournaments, having carbohydrate rich snacks will help keep your carbohydrate stores topped up. Examples include banana, sports drink, jelly sweets.
Post-training/ event meals and snacks
The best time to refuel your glycogen stores is as soon as possible after training or an event. Aim to have something with carbohydrate and protein within half an hour, and aim to have your next meal within two hours. Your muscles are more efficient at replacing glycogen during this time.
Heavy alcohol intake is discouraged in the recovery period. Alcohol may directly affect your body’s ability to rehydrate and to replace your stores of glycogen or delay repair of soft tissue damage.
By Ciara Malone, Community Dietitian, HSE Dublin Mid Leinster.
For more information on diet and nutrition, contact Maria at the Community Nutrition and Dietetic Service, HSE Dublin-Mid Leinster on (044 ) 9353220 or email [email protected].
