Dietary optimization for enhanced performance -
Additional Video: Making Proper Nutrition Decisions with the Student-Athlete in Mind Athletic performance and recovery from training are enhanced by attention to nutrient intake.
Optimal nutrition for health and performance includes the identification of both the quantity and quality of food and fluids needed to support regular training and peak performance. As training demands shift during the year, athletes need to adjust their caloric intake and macronutrient distribution while maintaining a high nutrient dense diet that supports their training and competition nutrient needs.
The following key points summarize impacts of training on energy, nutrient and fluid recommendations for competitive student-athletes as recommended by the American College of Sports Medicine ACSM and the American Dietetic Association ADA.
It is helpful to think of the collegiate athletes training year as including 3 phases: base , competition and transition. During base training when training volume is high practice are longer and or more frequent athletes energy needs are likely to be at their highest.
A high quality nutritional plan is key during this phase. Base training is also the best phase to experiment with and define event fueling and hydration strategies that can be continued throughout the year.
The competitive phase usually reflects a decrease training volume, and perhaps higher intensity training sessions with extended periods of tapering leading up to competition and travel.
During the competitive phase, athletes should adjust calorie and macronutrient intake to prevent unwanted weight gain, learn how to eat prior to competition and while traveling, and how to adjust fluid needs based on environmental impacts.
Athletes who consume a balanced, adequate diet will likely exhibit the best performance, and experience less illness during the competitive phase.
During this phase, athletes may need to decrease total calorie intake and resist overindulging while still maintaining a nutrient dense diet. Carbohydrate, the primary fuel for higher intensity activity , is required to replenish liver and glycogen stores and to prevent low blood sugar hypoglycemia during training and performance.
Carbohydrate intake has been well documented to have a positive impact on adaptation to training, performance and improved immune function. During base training, a daily intake of between grams of carbohydrate per kilogram of body weight per day is advised.
Athletes should begin to think about fueling for their next athletics activity immediately following their exercise bout. Recovery carbohydrate, to replace glycogen stores, can be calculated based on Within 2 hours following training, additional carbohydrate will help continue glycogen repletion.
The US Dietary Guidelines and experts in performance nutrition recommended athletes focus their food choices on less refined types of carbohydrate as these contain essential micronutrients vital to health and performance. Whole grains, breads, pasta, whole fruits and vegetables are excellent source of high quality carbohydrate.
Protein requirements are slightly higher in both endurance 1. Fortunately, the higher intakes recommended for athletes is easily achieved in a well-balanced diet without the use of additional supplements.
Fat intake is an important source of essential fatty acids and carrier for fat soluble vitamins necessary for optimal physiological function. During prolonged, lower intensity training, fats are a major energy contributor and are stored in muscle as triglyceride for use during activity.
Dietary intake is suggested to be between percent of total daily caloric intake. Diets low in fat intake can negatively impact training, nutrient density of the diet and the ability to consistently improve performance.
In general , vitamin and mineral supplements are not required if a student-athlete is consuming adequate energy from a variety of foods to maintain body weight. However, the risk of micronutrient deficiencies is greatest in student-athletes restricting calories, engaging in rapid weight-loss practices or eliminating specific foods or food groups from their diet.
A multivitamin providing no more than percent of the daily recommended intake can be considered for these student-athletes. The diets and iron status of endurance athletes and vegetarians especially females should be evaluated. However, megadoses of specific vitamins or minerals 10 to times the dose of daily requirements are not recommended.
Hydration status impacts health and performance. Fluids containing electrolytes and carbohydrates are a good source of fuel and re-hydration. Fluids containing questionable supplement ingredients and high levels of caffeine or other stimulants may be detrimental to the health of the competitive athlete and are not effective forms of fuel or hydration.
Adequate overall energy intake spread out over the day is important for all student athletes. Insufficient energy intakes due to skipped meals or dieting will have a rapid negative impact on training, performance and over time on bone, immune function and injury risk.
Inadequate energy intakes increase fatigue, deplete muscle glycogen stores, increase the risk of dehydration, decrease immune function and increase the risk of injury as well as result in unwanted loss of muscle mass. A low caloric intake in female student-athletes can lead to menstrual dysfunction and decreased bone mineral density.
The maintenance or attainment of an ideal body weight is sport-specific and represents an important part of a nutritional program.
These student-athletes are encouraged to eat to provide the necessary fuel for performance, yet they often face self- or team-imposed weight restrictions. Emphasis on low body weight or low body fat may benefit performance only if the guidelines are realistic, the calorie intake is reasonable and the diet is nutritionally well-balanced.
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Relationship between distance running mechanics, running economy, and performance. Journal of Applied Physiology, 63 , — Jeukendrup is with the School of Sport, Exercise and Health Sciences, Loughborough University, Loughborough, United Kingdom.
Jones is with the Department of Sport and Health Sciences, University of Exeter, Exeter, United Kingdom. Mooses is with the Institute of Sport Sciences and Physiotherapy, University of Tartu, Tartu, Estonia. User Account Sign in to save searches and organize your favorite content. Not registered?
Sign up My Content 0 Recently viewed 0 Save Entry. Recently viewed 0 Save Search. Human Kinetics. Previous Article Next Article. Contemporary Nutrition Strategies to Optimize Performance in Distance Runners and Race Walkers. in International Journal of Sport Nutrition and Exercise Metabolism.
Louise M. Burke Louise M. Burke Australian Institute of Sport Australian Catholic University Search for other papers by Louise M. Burke in Current site Google Scholar PubMed Close. Asker E. Jeukendrup Asker E. Jeukendrup Loughborough University Search for other papers by Asker E.
Jeukendrup in Current site Google Scholar PubMed Close. Andrew M. Jones Andrew M. Jones University of Exeter Search for other papers by Andrew M. Jones in Current site Google Scholar PubMed Close. Martin Mooses Martin Mooses University of Tartu Search for other papers by Martin Mooses in Current site Google Scholar PubMed Close.
In Print: Volume Issue 2. Page Range: — Open access. Get Citation Alerts. Download PDF. Abstract Full Text PDF Author Notes. Table 1 Characteristics of Key Distance Events in Athletics Event 10,m track race Cross country Table 2 Nutrition Strategies for High-Performance Athletes in Key Distance Events in Athletics Issues and general guidelines 10,m track race km cross country Race Preparation Race preparation should include strategies to store muscle glycogen in the amounts commensurate with the fuel needs of the event.
However, the acute use of low-fiber diets is often observed in weight division sports Reale et al. Here, the athletes suddenly reduce their fiber consumption in the days before weigh-in, in the belief or experience that a reduction in bowel contents contributes a small but potentially valuable loss of body mass, with fewer disadvantages to the dietary preparation for competition than food restriction.
Burke, personal observations. Race Feeding: Fueling and Hydration Update Some distance events offer an opportunity for athletes to consume fluid and fuel during the race to address the physiological limitations of these factors Table 2. Table 4 Summary of Caffeine Supplementation and Performance of Distance Events Overview see Burke, ; Southward et al.
CHO vs. placebo vs. HR was significantly higher in caffeine trial, with a trend to lower RPE despite the faster running speed. Potgieter et al. No difference in RPE despite faster time. Caffeine associated with greater blood lactate and cortisol concentrations.
Hanson et al. However, a greater increase in core temperature with higher caffeine dose suggests greater heat storage. Table 5 Summary of Nitrate Supplementation and Effect on Performance of Distance Events Overview for review, see Jones et al. De Castro et al. Can a combination of osmotic agents increase fluid retention?
Should be combined with external cooling strategies e. Can precooling be detrimental if athlete misjudges perception of effort in the early party of race and chooses an unsustainable intensity causing a higher thermal load than can be tolerated?
Commentary 2: Modeling the 2-hr Marathon Barrier: Is CHO a Tool? Conclusions Distance athletes should adopt nutrition strategies that address specific physiological and biochemical factors that otherwise limit performance. Crossref Burke , L. aau Crossref Burke , L. aau aau false. x Crossref Gollnick , P.
x false. PubMed ID: Leverve , X. PubMed ID: false. PubMed ID: Morgan , D. PubMed ID: Crossref Mountjoy , M. Burke Louise. burke ausport. au is corresponding author.
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International Journal of Sport Nutrition and Exercise Metabolism. Related Articles. Article Sections Bioenergetic and Physiological Determinants of Success in Distance Events Support for the Periodized Training Programs of Distance Athletes Race Preparation Race Feeding: Fueling and Hydration Update Supplements for Distance Athletes Strategies for Hot Environments Commentary 1: Dietary Practices of East African Runners Commentary 2: Modeling the 2-hr Marathon Barrier: Is CHO a Tool?
Export References. ris ProCite. bib BibTeX. enw EndNote. All Time Past Year Past 30 Days Abstract Views 0 0 0 Full Text Views PDF Downloads PubMed Citation Louise M. Burke Asker E. Jeukendrup Andrew M.
Jones Martin Mooses Similar articles in PubMed. Jones Martin Mooses Similar articles in Google Scholar. Powered by: PubFactory. Sign in to annotate. Delete Cancel Save. Cancel Save. View Expanded. View Table. View Full Size. World record: male hr:min:s.
World record: female hr:min:s. Natural terrain, with undulating topography and variable surfaces. Road—may include changes in elevation. Physiological and nutrition limitations to performance.
Fatigue related to glycogen depletion, central fatigue, and some peripheral factors. Fatigue related to glycogen depletion, hypoglycemia, possible dehydration, hyperthermia depending on environmental conditions, and central fatigue, possibly muscle damage. Fatigue related to glycogen depletion, hypoglycemia, possible dehydration, hyperthermia depending on environmental conditions, and central fatigue.
Glycogen normalization. Accentuated glycogen normalization. CHO loading, especially with a low-residue diet. Familiar prerace meal. Opportunities for in-race nutrition availability of drink stations.
Nil if extremely hot, water stations may be provided on an outside lane of the track if extremely hot. Typically, every 5 km in elite races Frequency differs in large city races.
Typically, every 5 km in elite races. Frequency differs in large city marathons: may be every 2—3 km. Every lap of 2-km loop course.
Cost—benefit analysis may show that time cost of drinking may negate benefits in elite runners. Drink stations allow plentiful opportunities for frequent small intakes of CHO-containing fluid toward a race plan. Fast runners will find it difficult to drink large volumes. Drink stations allow plentiful opportunities for frequent small intakes of CHO-containing fluids toward a race plan.
Special issues for hot weather events. Consider prerace precooling with ice slurry in addition to external cooling strategies if a significant thermal challenge is anticipated. Consider prerace precooling with ice slurry in addition to external cooling strategies if a significant thermal challenge is anticipated Consider prerace hyperhydration if a large fluid deficit is anticipated Adjust fluid intake during an event where possible in view of increased sweat losses.
Consider prerace precooling with ice slurry in addition to external cooling strategies but take care with pacing strategies Consider prerace hyperhydration if a large fluid deficit is anticipated Adjust fluid intakes during an event where possible in view of increased sweat losses.
Special comments for nonelite competitors. Do not overdrink by consuming fluid in excess of sweat losses. Application to athlete practice.
Suggested implementation of prerace low-fiber diet. Mechanism of action. Best practice protocol.
When it oprimization to maximizing Optlmization and sports enhancev, proper nutrition and hydration optimjzation key roles. Eating well Hormone imbalance in women enhancex Hormone imbalance in women as well as recovery are equally important. It is a cyclical process. The food we ophimization leading up to an event impacts blood sugar stability and influences how much energy reserves are available to the muscles during activity. Adequate nutrition afterwards ensures energy stores are replenished, muscles are repaired, acute inflammation is brought down, and hydration is restored. It is the position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine that the performance of, and recovery from, sporting activities are enhanced by well-chosen nutrition strategies.Video
Top 5 Foods to Increase Athletic Performance This is a fact sheet intended for health professionals. For a perfkrmance overview, see our consumer fact sheet. This fact Diegary provides an perfrmance of selected opptimization in Hormone imbalance in women supplements Dietary optimization for enhanced performance pedformance claimed to enhance enhancced and athletic performance. Manufacturers and sellers promote these products, sometimes referred to as ergogenic aids, by claiming that they improve strength or endurance, increase exercise efficiency, achieve a performance goal more quickly, and increase tolerance for more intense training. These effects are the main focus of this fact sheet. Some people also use ergogenic aids to prepare the body for exercise, reduce the chance of injury during training, and enhance recovery from exercise [ 12 ].
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