Nutritional Guidelines for the Athlete
Hughston
Health Alert
İHughston Sports Medicine Foundation
Nutritional Guidelines for the Athlete
The Hughston Clinic Main Office
6262 Veterans Pkwy
Columbus, Georgia 31908-9517
Main Number: (706) 324-6661
Toll Free: 1-800-331-2910
Besides having to work on strength and conditioning to maximize performance, an athlete must fulfill his or her nutritional needs. Athletes need more calories to replenish their energy than nonathletes. It is important that the athlete's diet consists of adequate amounts of protein, carbohydrates (CHO), fat, and the 50-plus nutrients the body needs. These cannot be provided in any one food or supplement.
Foods High in Iron
eggs 2 2 mg
liver 2 oz. 2 mg
beef 2 oz. 2 mg
lima beans 1 cup 2 mg
fortified cereal 1/2 cup 2 mg
pork 2 oz. 1.5 mg
turkey 2 oz. 1.5 mg
broccoli 1 cup 1.5 mg
prune juice 1/2 cup 1.5 mg
turnip greens 1 cup 1.5 mg
collard greens 1 cup 1.5 mg
shredded wheat 3/4 cup 1.5 mg
Fats and CHOs are the main sources of energy for an athlete. CHOs are the most efficient fuel for the body. Protein is used as an energy source only when CHOs and fats are not available. Because muscle is made of protein fibers, many people believe extra dietary protein will increase muscle strength. This is simply not true. Excessive amounts of protein have not been proven to enhance performance or muscle strength. In fact, the body cannot store excess protein, but instead will convert it to fat for storage. A well-balanced diet should provide plenty of protein (1.0-1.5 grams of protein/kilogram of body weight per day); therefore, excessive amounts of protein are not needed. Also, a diet too high in protein can deprive the body of CHO. This may lead to dehydration due to the increase in water requirements necessary to eliminate the nitrogen by-product of protein through the urine.
Dietary Sources of Calcium
skim milk 1 cup 302 mg
lowfat yogurt 1 cup 415 mg
Swiss cheese 1 oz. 272 mg
cheddar cheese 1 oz. 204 mg
brick cheese 1 oz. 191 mg
pink salmon 3 oz. 167 mg
canned sardines 3 oz. 372 mg
cooked broccoli 1 cup 136 mg
Athletes sometimes look for that one item that may give them the winning edge. Through the years, many foods have been promoted as helping to improve performance. These claims are based on anecdotal evidence without scientific documentation. Therefore, these performance "promoters" are only more expensive forms of protein, sugar, vitamins, or fat.
Since most athletes ingest adequate amounts of calories, vitamin and mineral supplementation is only needed in special situations. A vegetarian or someone allergic to milk may need a supplement to make up for foods missed in the diet. Many athletes take megavitamin supplements, but there is no scientific study showing vitamin intake in excess of the Recommended Daily Allowance (RDA) will significantly enhance performance.
Two minerals requiring special attention are iron and calcium. Iron is important because it helps to circulate oxygen within the body and is involved in energy production. Iron RDA for men is 10mg/day and 15mg/day for women. Red meat is the richest source of iron, although fish and poultry are good also. Fortified breads and cereals, beans, and green leafy vegetables contain iron as well. Foods rich in Vitamin C help increase iron absorption. Studies show that some female athletes, in particular, do not get enough calcium. Calcium supplements may be recommended if intake is less than 800 to 1200 mg/day. For most athletes, supplements do not need to be routinely consumed.
There is no shortcut to the gold medal. It takes a combination of good training and conditioning along with proper nutrition to provide optimal performance.
Leslie Balhatchet, R.D., L.D.
Columbus, Georgia
Votes:3
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