Athlete nutrition

Elite athletes practice sports at levels where the aim is to exceed the natural limits of strength and resistance. In these cases, professionals who help the athletes throughout the training and competition also guide their diet, training and supplementation.

But what about the amateur athletes who also compete frequently, although their objective is to be healthy and have fun with sports?

Here are some basic tips on diet for those athletes who want to improve their performance and minimize the risk of injury.

Although each person will need personalization of their energy needs, it is safe to claim that dietary calories are essential for performance during training or competition and to avoid fatigue and muscular degradation that can easily generate injuries.

Sometimes, it is difficult to combine the practice of certain sports with the daily life of an amateur athlete. Therefore, dietary supplements that provide extra proteins and/or carbohydrates for a sufficient caloric supply are becoming increasingly popular.

On the other hand, depending on the field, we will need more or less supply of each nutrient.

A carbohydrate recharge is especially relevant in high-intensity or interval sports, known as HIIT (High Intensity Interval Training). Other sports, such as soccer, rugby, CrossFit, body pump, etc., are about short periods of great muscular effort (anaerobic) alternating recovery, which can be aerobic.

For endurance or aerobic sports such as cycling, running or hiking, carbohydrate recharge is not so important, but we need a great supply of fats and optimal hydration.

In both cases, we need to maintain a diet that provides enough proteins and fresh vegetables containing antioxidants.

What should I eat before training?

If you want to lose fat, do not eat anything before training. Just keep hydrating well and about 500 mL of water during the hour before training.

But if you want to improve your performance, here are some good options:

• A source of simple carbohydrates: one banana or a couple of dates, for instance.
• A moderate amount of complex carbohydrates: a handful of nuts
• A source of protein: about 25-30 grams of whey protein.
• A source of fat: a tablespoon of coconut oil.
• If we are going to practice sports for more than 30 minutes, it would be nice to have a cup of coffee. Caffeine and L-carnitine are substances that help us have fat as a “fuel” and delay fatigue.

What should I eat during training?

We will only eat food while training if the sport activity lasts more than 60-90 minutes. It is difficult to have new essential requirements during this time if we have consumed what we needed before training. If necessary, the best option is fast-assimilating carbohydrates dissolved in our drink. Isotonic drinks provide electrolytes to avoid dehydration, pulled muscles and fatigue.

However, in resistance sports, it is important to maintain a constant supply of certain minerals, amino acids and glucose. Take every 30-45 minutes 250 mL of water with sodium, potassium and sugars for fast assimilation. It is essential to avoid excess fiber during exercise or even the days before a competition.

Therefore, gel, instant powder, shakes or juices are the best choices.

And after training?

Once we have finished our training or competition, we should not eat large amounts of food and wait enough time until we eat. After a period of time between 30 minutes and 2 hours after the activity, it is essential to have a complete meal with sufficient proteins and carbohydrates —such as rice or potatoes— (avocado, olive oil, eggs and blue fish). Keep hydration during this period of time.

After a demanding physical practice, our bodies are totally predisposed to absorb and replenish all the necessary nutrients, so we need highly nutritious foods.