Nevada County Picayune and Gurdon Times Newspaper Archive

Athletes Need Balanced Diet

All athletes, whether competing or recreational, need a well balanced diet from a variety of foods. In this second of a series of three articles, Rossia Brown-Broughton, Extension associate with the University of Arkansas at Pine Bluff, calls our attention to recommendations made by the American and Canadian Dietetic Associations for specific nutrients.

Carbohydrates come in many forms, including breads, cereals, grains, fruits, vegetables and dairy foods. Carbohydrates should supply more than half of the calories consumed daily. A high carbohydrate diet increases muscle glycogen, which provides an energy reserve for greater endurance and delays fatigue. Increased muscle glycogen is helpful for athletic events lasting longer than 90 minutes. Athletes use a modified carbohydrate loading plan to increase muscle glycogen. This plan begins with reducing workouts the week before an event, then three days before the event the athlete begins eating a high carbohydrate diet.

The Recommended Dietary Allowance for protein for healthy adults is 0.8 grams of protein per kilogram of body weight. Competitive athletes may need a little extra protein. Competitive athletes sometimes need one to 2= grams of protein per kilogram body weight. However, even this higher amount of protein easily can be obtained from a well-balanced diet with a variety of foods. The increased need for protein does not mean athletes need amino acid or protein supplements. There is no evidence that amino acid or protein supplements increase muscle mass. In fact excessive amino acid or protein supplements can be harmful. Products from protein breakdown are excreted in the urine, increasing water loss and risk of dehydration.

The body's need for carbohydrate and protein requires most of the daily calories. Fat is used for the remaining calories. For good health fat should be less than 30 percent of total calories and saturated fat less than 20 percent of calories.

Vitamins and minerals have important roles in the body. They are keys to carbohydrate, protein and fat metabolism. Without them there would be no muscle function. Physical activity may increase the need for some vitamins and minerals. A well-balanced diet will supply enough to cover an increased need due to activity. There is no evidence that athletes need extra vitamins and minerals if they consumer a well-balanced diet, nor that they improve athletic performance.

Iron and calcium are two minerals that are very important for young athletes. Low iron stores often occur in both male and female athletes, but do not hurt athletic performance. However, iron deficiency does hinder athletic performance. Sports anemia' sometimes occurs in athletes due to increased blood volume associate with initial training, but the condition usually is temporary and does not affect performance. Low body fat levels and high physical activity may decrease bone development in young female athletes. Adolescence and early adulthood is a time when maximum bone formation should occur. This may increase risk of stress fractures and hurt athletic performance. It is important that all athletes, especially young females, consume adequate diary products for calcium.

For more information on nutrients and their effects on the body contact the Clark County Extension office at 246-2281.