Nutritional Strategies for Performance Enhancement -
Both endurance and resistance exercise depend on glycogen availability. Depletion of these stores as well as dehydration are rate limiting factors, on a physiological level, that will lead to fatigue.
The amount of carbohydrate required depends on the individual, body weight, and the intensity and duration of exercise. For an individual weighing lb, this amounts to grams per day, spaced out throughout the day. For a lb individual, this amounts to grams of carbohydrate per day, spaced out over the course of the day.
Very high intensity training of more than hours per day is even higher and low intensity exercise falls below the moderate range. Specifics on these ranges can be found here. Carbohydrates are essential for the athlete as well as overall health.
The best way to optimize glycogen stores is to eat carbohydrate rich foods daily and with every meal. Familiarizing yourself with portions of carbohydrates can help gauge if you are consuming enough each day. For example, per one cup serving, rolled oats provides 27 grams of carbohydrates, brown rice- 45 grams, beans- 40 grams, and sweet potato- 27 grams.
To maximize the nutrition gained from each food, choose a variety of whole food sources. Dense sources of carbohydrates are whole grains, pulses, beans, legumes, and starchy vegetables such as sweet potatoes, parsnips, corn, and winter squash.
Protein plays a part in numerous functions in the body such as digestion, energy production, muscle contracting, forming hormones, providing structure, balancing fluid, supporting immune health, and facilitating muscle repair and rebuilding.
Protein is not the most efficient energy source, so for protein to be utilized for essential functions, it is important to consume enough carbohydrates and fat. For athletes, protein needs are higher than the average individual and the amount needed increases as the intensity of training increases.
The recommended range for athletes is 1. For an individual weighing lb, this amounts to grams per day. Intake should be spaced throughout the day. To ensure you are continually hydrated, pay attention to the color of your urine.
Aim for a pale-yellow color like light lemonade. The American College of Sports Medicine advises athletes consume ml 17 oz, or just slightly over 2 cups of water 2 hours before exercise to allow time for excretion.
Coming into an event hydrated and then maintaining hydration throughout will help maximize performance. Dehydration will increase body temperature and put more strain on the cardiovascular system.
It will also lead to fatigue, muscle cramping, and may even hinder coordination. Weighing yourself before and after training can help you determine how much water you need to consume to prevent too much loss.
During more active seasons, aim for the upper range, and during less active times, aim for the lower range. For a lb individual this equates to oz range, or cups of fluid. For exercise less than 60 minutes, it is typically not necessary to consume a sports drink or anything other than water.
For intense activity lasting longer than 60 minutes, The American College of Sports Medicine recommends grams of carbohydrates per hour. Consuming ml 2.
The BEST way to determine what your body needs for an event is to experiment within these guidelines while training. Relying on thirst to signal fluid needs during exercise is not reliable. For more on the specifics of hydration needs categorized by sporting event and environment, click here.
Lauren has been a registered dietitian for 6 years and helps others develop practical and enjoyable lifelong nutrition habits to improve health, well-being, energy levels, confidence, and digestion.
She focuses largely on a whole food, plant-based nutrition approach to health. Synchronicity is a subsidiary of Modern Minds, a non-profit organization dedicated to treating and empowering mental health and wellbeing. We often partner together to offer truly integrative care for Modern Minds clients, Synchronicity members and the greater Lowcountry community.
Services All Services Wellness Stations Nutrition Programs Movement Classes Team Events Events Testimonials Pricing Blog About Contact Join Waitlist. Maximize your nutrition by choosing nutrient dense foods The best way to maximize energy gained from food is to choose nutrient dense foods.
Avoid ultra-processed foods The more processed a food gets, the more nutrients, fiber, protein, healthy fats are stripped. Moreover, a standardization of the procedure regarding the device, software, technician, hydration and nutritional status [20] is needed to provide a reliable measurement.
An easier way to track body composition in the field is by skinfold measurements using a caliper [21], though this method requires some expertise and the amount of fat-free mass is indirectly estimated. Nevertheless, tracking the sum of skinfold over time is a cost-effective way to monitor fluctuations in body composition.
Domestic and international travel for games and training camps is happening on a regular basis in elite teams. Limited food options may not provide the required nutrient intake.
It is important to pack non-perishable food items and fluids [22]. On destination, buffet-style food service is the most suitable and convenient to nourish athletes on an individual basis. The menu should be adapted to the nutritional requirements, cultural considerations, special needs i.
allergies, intolerances and diets e. vegetarian, vegan, cultural, religious of the athletes [23]. The athletes should be educated on their nutritional goals and know how to choose food accordingly. It can be valuable to consult a sports dietitian for specific advice or to develop a nutritional strategy Table 4, Figure 2 for the whole team travelling [23].
Due to altered conditions e. The intake of probiotics two weeks before and during a trip appears to have a marginal protective role in reducing the incidence and severity of travel-specific problems [23].
Nutritional support is key to ensure that junior players can meet the requirements for their daily school routine, training, games, growth, maturity, health and recovery. Mostly, energy demands are higher compared to adults due to growth and changes in body composition.
A severe chronic energy deficit may impair growth and maturity, develop menstrual irregularities and enhance injury and illness risk [7,25]. Players should be monitored periodically to examine changes in height-for-weight, weight-for-age, BMI-for-age and body composition [7]. Therefore, daily CHO recommendations by body mass are similar to adult players [25].
Additional CHO intake during trainings and games may be beneficial [7]. Regarding protein consumption, a daily intake of up to 1.
Compared to adults, youth athletes are less effective in regulating body temperature and have lower heat tolerance [25].
Due to the greater surface area-to-body mass ratio than adults and a lower sweating capacity, junior players have an increased risk of hypohydration [25]. With their daily training schedules and school commitments, hydration is not a priority.
Many youth athletes arrive for trainings and games hypohydrated [28]. They should be encouraged to ensure euhydration before commencing exercise [25]. Furthermore, a food-first approach is essential when educating junior players [29]. Generally, adolescent athletes would benefit from sports nutrition education that enhances food selection skills for their daily schedule, general health and sport performance [29].
In the past few years, the term relative energy deficiency in sports RED-S has emerged and describes the risk of an inadequate EI in athletes [30].
Energy availability is calculated from the daily EI minus exercise energy expenditure related per kg fat-free mass []. A state of low energy availability is defined as an intake below 30 kcal per kg fat-free mass per day. Such a low intake further increases the risk for secondary health consequences like low bone mineral density, menstrual and hormonal dysfunction, depression, gastrointestinal disturbances and cardiovascular disease.
Furthermore, physical and cognitive performance reduce whereas injury and illness risk increase. The risk for low energy availability is increased in endurance, body weight sensitive and esthetic sports as well as in female athletes in general [].
Female soccer players displayed this issue of inadequate nutritional support [7,37,38]. Therefore, it seems highly important to educate female team sport athletes properly in terms of risks and consequences of RED-S [35], even though they are not part of a weight-sensitive, esthetics or endurance sport.
Moreover, the risk for micronutrient deficiencies such as iron [39], vitamin D and calcium might be increased in female athletes [27,34]. Also, numerous female athletes often stick to a vegan, vegetarian or low-CHO diet, which represents an additional risk for low energy availability and deficiencies [3].
Therefore, it is important to educate female athletes properly in terms of risks and consequences of RED-S [35] and to provide nutritional support to those athletes Figure 2 to verify an adequate macro- and micronutrient intake as well as to optimize training adaptation and performance [40].
Due to the scarce scientific literature on the special requirements of female athletes, to date, no differentiated recommendations regarding CHO intake before, during or after exercise can be given for the female athletes [34].
Adequate EI should be the first nutritional consideration as negative energy balance accelerates muscle loss especially in immobility period [41]. In conditions of sudden inactivity as a result of surgery or injury, elevating protein intakes to 1.
Including leucine-rich protein and pre-sleep protein to the diet helps to achieve the protein target values [7]. anti- inflammatory, collagen, etc. They might play a role in the management and rehabilitation of different injuries, but the different phases of stage and duration of injury provide a continuum of varied nutritional needs [3].
Literature is scarce and further studies are needed to establish nutritional guidelines. By providing an adequate energy and protein intake, the first step for a successful rehabilitation is made [41]. The further intake of micronutrients through vegetables and fruits might support the healing process.
The authors thank Dr. Anneke Hertig-Godeschalk for her valuable feedback. The authors declare no financial, institutional or any other conflict of interest. No funding has been received. Joëlle Flück Guido A. flueck sportmedizin-nottwil. Subscribe now to keep reading and get access to the full archive.
Type your email…. Continue reading. Team Coverage - Nutrition. published online on Flueck Joelle Leonie 1,2 , Kyburz Sarina Annik 2 1 Swiss Sports Nutrition Society, Luzern, Switzerland 2 Institute for Sports Medicine, Swiss Paraplegic Centre, Nottwil, Switzerland Abstract Team sports performance is highly demanding in terms of physiological and psychological aspects.
Zusammenfassung Die sportlichen Belastungen im Teamsport sind aus physiologischer und psychologischer Sicht sehr anspruchsvoll. Physiological aspects in team sports Team sports performance is very complex, as a player needs to present different physiological and non-physiological skills to perform at its best.
Figure 1: Classification of different team sports Energy requirements The activity level between players varies depending on the type of sport, training quantity and quality, body mass as well as playing position. Fluid loss and hydration The risk for hypohydration is the greatest in soccer and rugby [15].
Travelling Domestic and international travel for games and training camps is happening on a regular basis in elite teams. Young athletes Nutritional support is key to ensure that junior players can meet the requirements for their daily school routine, training, games, growth, maturity, health and recovery.
Female athletes In the past few years, the term relative energy deficiency in sports RED-S has emerged and describes the risk of an inadequate EI in athletes [30].
Recovery from injury Adequate EI should be the first nutritional consideration as negative energy balance accelerates muscle loss especially in immobility period [41].
Practical implications The key nutritional considerations Table 4 : Use different techniques Figure 2 to induce a long-term change in nutritional practices on an individual, gender- and age-specific level. Nutrition should be tailored to individual needs e. load, intensity, sweat rate, environmental conditions Education e.
general healthy eating, RED-S, nutritional needs for youth or female athletes, risk and benefit of supplement use is important in the development and should be implemented in the early stages of the career.
Acknowledgments, conflict of interest and funding The authors thank Dr. Corresponding author Dr. A comparison of the physiological profiles of elite Gaelic footballers, hurlers, and soccer players.
Br J Sports Med. Bangsbo J, Mohr M, Krustrup P. Physical and metabolic demands of training and match-play in the elite football player. J Sports Sci. Smith MR, Coutts AJ, Merlini M, Deprez D, Lenoir M, Marcora SM. Mental Fatigue Impairs Soccer-Specific Physical and Technical Performance.
Med Sci Sports Exerc. Fuller CW. Injury Risk Burden , Risk Matrices and Risk Contours in Team Sports: A Review of Principles, Practices and Problems.
Sports Med. Anderson L, Naughton RJ, Close GL, Di Michele R, Morgans R, Drust B, et al. Daily Distribution of Macronutrient Intakes of Professional Soccer Players From the English Premier League. Int J Sport Nutr Exerc Metab. Holway FE, Spriet LL. Sport-specific nutrition: practical strategies for team sports.
Collins J, Maughan RJ, Gleeson M, Bilsborough J, Jeukendrup A, Morton JP, et al. UEFA expert group statement on nutrition in elite football. Current evidence to inform practical recommendations and guide future research.
Baker LB, Rollo I, Stein KW, Jeukendrup AE. Acute Effects of Carbohydrate Supplementation on Intermittent Sports Performance.
Carbohydrate Mouth Rinse Improves Relative Mean Power During Multiple Sprint Performance. International journal of exercise science.
Maughan RJ, Burke LM, Dvorak J, Larson-Meyer DE, Peeling P, Phillips SM, et al. IOC Consensus Statement: Dietary Supplements and the High-Performance Athlete. Geyer H, Parr MK, Koehler K, Mareck U, Schanzer W, Thevis M.
Nutritional supplements cross-contaminated and faked with doping substances. J Mass Spectrom. Zürcher SJ, Quadri A, Huber A, Thomas L, Close GL, Brunner S, et al.
Predictive Factors for Vitamin D Concentrations in Swiss Athletes: A Cross-sectional Study. Sports Med Int Open. Holick MF, Binkley NC, Bischoff-Ferrari HA, Gordon CM, Hanley DA, Heaney RP, et al.
Evaluation, treatment, and prevention of vitamin D deficiency: an Endocrine Society clinical practice guideline.
J Clin Endocrinol Metab. EFSA Panel on Dietetic Products N, Allergies. Scientific Opinion on Dietary Reference Values for calcium. EFSA Journal. Nuccio RP, Barnes KA, Carter JM, Baker LB. Fluid Balance in Team Sport Athletes and the Effect of Hypohydration on Cognitive, Technical, and Physical Performance.
Maughan RJ, Shirreffs SM. Development of hydration strategies to optimize performance for athletes in high-intensity sports and in sports with repeated intense efforts. Scand J Med Sci Sports. Mujika I, Burke LM.
Nutrition in team sports. Ann Nutr Metab. Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance.
Hind K, Slater G, Oldroyd B, Lees M, Thurlow S, Barlow M, et al. Interpretation of Dual-Energy X-Ray Absorptiometry-Derived Body Composition Change in Athletes: A Review and Recommendations for Best Practice. Journal of clinical densitometry : the official journal of the International Society for Clinical Densitometry.
Nana A, Slater GJ, Stewart AD, Burke LM. Methodology review: using dual-energy X-ray absorptiometry DXA for the assessment of body composition in athletes and active people.
Ackland TR, Lohman TG, Sundgot-Borgen J, Maughan RJ, Meyer NL, Stewart AD, et al. Current status of body composition assessment in sport: review and position statement on behalf of the ad hoc research working group on body composition health and performance, under the auspices of the I.
Medical Commission. Heaton LE, Davis JK, Rawson ES, Nuccio RP, Witard OC, Stein KW, et al. Selected In-Season Nutritional Strategies to Enhance Recovery for Team Sport Athletes: A Practical Overview.
Halson SL, Burke LM, Pearce J. Nutrition for Travel: From Jet lag To Catering. Jager R, Mohr AE, Carpenter KC, Kerksick CM, Purpura M, Moussa A, et al. International Society of Sports Nutrition Position Stand: Probiotics.
J Int Soc Sports Nutr. Desbrow B, McCormack J, Burke LM, Cox GR, Fallon K, Hislop M, et al. Sports Dietitians Australia position statement: sports nutrition for the adolescent athlete.
Flueck Nutritional Strategies for Performance Enhancement Leonie NutririonalPerforrmance Sarina Annik 2 1 Swiss Sports Nutrition Society, Luzern, Switzerland 2 Institute for Sports Medicine, Swiss Pycnogenol and fertility Centre, Nutritional Strategies for Performance Enhancement, Switzerland. Team sports performance is highly demanding EEnhancement terms of physiological and psychological Nutritiional. Furthermore, the competition schedule is often time constrained and athletes need to travel between games during recovery. Therefore, it seems very important to optimize nutritional strategies around training sessions as well as while traveling or competing. This review discusses a variety of different aspects, which are important in the development of a nutritional strategy in a club. It summarizes how the medical and performance staff of a team can provide the right nutritional strategies to optimize training adaptation and recovery. Nutritional Strategies for Performance Enhancement wants Perormance be faster. Hydration and flexibility training dedicate hours upon hours to reading and researching ways to improve gor, power output, and the effectiveness of our Srrategies Nutritional Strategies for Performance Enhancement. And while we all admit the importance of nutrition and Enhqncement application to speed and athletic performance, we spend little time on this area that could give us a level up on our competition. Enter the Fueling Speed Hierarchy, nutritional items with a direct application to speed. Nutritional strategies have a range of important benefits when we look at optimizing speed and power output, whether providing fuel for our energy systems and the brain and central nervous system, assisting with muscle protein synthesis, promoting optimal body composition, aiding in muscular contraction and nerve conduction, or playing a role in injury prevention.Nutritional Strategies for Performance Enhancement -
There is a concept called food synergy- meaning the benefit of the whole is greater than the sum of its parts. Nutrition is a complex chemical process that occurs with every bite of food we consume, so complex that the workings cannot be replicated with isolated components of foods.
Ultra-processed foods are composed of just that- isolated food parts. Phytonutrients also cannot be extracted into a pill form or infused into a food and treated the same way in the body, studies have tested this comparison. When we eat a variety of foods in their whole food form, antioxidants are enhanced, and nutrients interact in favorable ways for our health.
Carbohydrates are the macronutrient, meaning nutrient required in large amounts, that the body breaks down into glucose and eventually glycogen. Glucose is for immediate use and glycogen is the storage form of glucose which is deposited in the muscles and liver.
Muscle glycogen is utilized during exercise and liver glycogen is largely what stabilizes blood sugars in between meals and during exercise.
Both endurance and resistance exercise depend on glycogen availability. Depletion of these stores as well as dehydration are rate limiting factors, on a physiological level, that will lead to fatigue. The amount of carbohydrate required depends on the individual, body weight, and the intensity and duration of exercise.
For an individual weighing lb, this amounts to grams per day, spaced out throughout the day. For a lb individual, this amounts to grams of carbohydrate per day, spaced out over the course of the day. Very high intensity training of more than hours per day is even higher and low intensity exercise falls below the moderate range.
Specifics on these ranges can be found here. Carbohydrates are essential for the athlete as well as overall health. The best way to optimize glycogen stores is to eat carbohydrate rich foods daily and with every meal.
Familiarizing yourself with portions of carbohydrates can help gauge if you are consuming enough each day. For example, per one cup serving, rolled oats provides 27 grams of carbohydrates, brown rice- 45 grams, beans- 40 grams, and sweet potato- 27 grams. To maximize the nutrition gained from each food, choose a variety of whole food sources.
Dense sources of carbohydrates are whole grains, pulses, beans, legumes, and starchy vegetables such as sweet potatoes, parsnips, corn, and winter squash.
Protein plays a part in numerous functions in the body such as digestion, energy production, muscle contracting, forming hormones, providing structure, balancing fluid, supporting immune health, and facilitating muscle repair and rebuilding.
Protein is not the most efficient energy source, so for protein to be utilized for essential functions, it is important to consume enough carbohydrates and fat. For athletes, protein needs are higher than the average individual and the amount needed increases as the intensity of training increases.
The recommended range for athletes is 1. For an individual weighing lb, this amounts to grams per day. Intake should be spaced throughout the day. To ensure you are continually hydrated, pay attention to the color of your urine. Aim for a pale-yellow color like light lemonade.
The American College of Sports Medicine advises athletes consume ml 17 oz, or just slightly over 2 cups of water 2 hours before exercise to allow time for excretion.
Coming into an event hydrated and then maintaining hydration throughout will help maximize performance. Dehydration will increase body temperature and put more strain on the cardiovascular system. It will also lead to fatigue, muscle cramping, and may even hinder coordination. Weighing yourself before and after training can help you determine how much water you need to consume to prevent too much loss.
During more active seasons, aim for the upper range, and during less active times, aim for the lower range. For a lb individual this equates to oz range, or cups of fluid. For exercise less than 60 minutes, it is typically not necessary to consume a sports drink or anything other than water.
For intense activity lasting longer than 60 minutes, The American College of Sports Medicine recommends grams of carbohydrates per hour. Consuming ml 2. The BEST way to determine what your body needs for an event is to experiment within these guidelines while training. Relying on thirst to signal fluid needs during exercise is not reliable.
A third example of a micronutrient important for endurance athletes is calcium. Calcium is important to optimize bone health in athletes, though is also important for heart function and neuromuscular coordination. Calcium losses may also occur with excessive sweating during longer endurance events, making it an important micronutrient to track and replace as needed.
Other supplementations common amongst endurance athletes include caffeine, antioxidants, probiotics , protein supplements, and nitrates beetroot powder or juice. When it comes to nutrition strategies for different types of endurance events, the use of periodized nutrition by athletes and coaches can help personalize a training and recovery program.
Periodized nutrition refers to the strategic combination of exercise and nutrition to optimize performance, meaning that nutritional strategies may vary with types of training depending on the goal of each athlete, versus eating the same way constantly.
Strategies may vary between types of race events as well. An example of this concept can be explained by looking at strategies for triathletes.
During triathlons, carbohydrates tend to be the primary fuel to ensure easy access to an energy source throughout a fairly long race event. Electrolytes or salt must also be replaced based on the sweat rate of the athletes, in addition to ensuring ongoing fuel intake.
For race times in the Athletes may strategically consume carbohydrates more in the cycle portion of the triathlon, through carbohydrate drinks, gels, or bars, as it tends to be easier to consume while seated on a bike. While it can seem daunting to consider all of the different nutritional strategies an endurance athlete can employ to support optimal energy and performance, there are a few basic concepts that are simple to follow that will help to maintain proper nutrition.
Prioritizing carbohydrates, fluids, and electrolytes during pre- and peri-training sessions helps minimize the risk of dehydration and ensures an ongoing, accessible fuel source to tap into for athletes.
A well-planned hydration strategy that is practiced during training can help make race day much more efficient. Protein intake should also be a focus, with post-workout protein intake particularly important to support muscle recovery and training adaptations.
Fat and fiber intake are important for overall health but may be best consumed away from training windows to minimize gastrointestinal discomfort during the race or training session. Endurance athletes may face a few different nutritional challenges when it comes to optimizing their race-day performance.
Common challenges include eating enough calories to meet training demands, as well as consuming enough key nutrients such as protein, calcium, and iron.
The timing of food intake can also be challenging, as athletes want to consume food within a timeframe to optimize performance, but also simultaneously minimize gastrointestinal symptoms like bloating, stomach cramps, or needing to have a bowel movement while racing.
Athletes, especially female athletes, are at a higher risk for RED-S , or Relative Energy Deficiency in Sports, which can be a consequence of continually not meeting caloric needs and having low energy availability.
RED-S can lead to poor recovery, poor adaptation to training, hormone imbalances, decreased immunity, and in severe cases compromise of bone health. To prevent and address these challenges, endurance athletes can incorporate several things into their training programs.
Smart use of supplementation, guided by personalized lab testing, can help address any nutrient gaps identified in their diet alone, especially in athletes who may have dietary restrictions. Additionally, trying out different methods of meal timing and macronutrient intake around training sessions can help athletes identify which feeding schedules work best for their performance and recovery, helping to plan out race day strategies.
For example, athletes may want to emphasize carbohydrates and protein closer to their training windows, while reserving fat and fiber intake for post-training meals to ensure they hit their overall dietary needs without compromising feeling their best during a session.
Athletes must also consider meal timing pre- and post-training, as well as during training, as many endurance athletes are participating in sessions that can last for multiple hours. A nutrient-dense, balanced diet that covers macro- and micronutrient needs is important for optimal performance, sustained energy, and recovery and training adaptation.
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Introduction: Sports Nutritionap is a rapidly growing sector with increasing Perfprmance for evidence-based nutritional products to Energy metabolism and gut health competitive and healthy lifestyles. The Nutritional Strategies for Performance Enhancement development process Performznce Nutritional Strategies for Performance Enhancement foods should rely heavily on end-user engagement Enhancekent facilitate future success, however there is a dearth of published information available. An understanding of the practices and self-reported nutritional priorities of athletes and active individuals is required for the development of new food products, facilitating evidence-based product formulation. Methods: Participants were at least 18 years of age, actively participating in competitive sport or structured physical activity on at least two occasions per week. Participants were asked to undertake a comprehensive online survey assessing their nutritional practice, perceived nutritional priorities and preferences for product characteristics.
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