Sports nutrition and exercise are very popular topics today. Too frequently, athletes are exposed to nutrition and exercise information that is not necessarily accurate or legitimate. Athletes are competitive by nature, and with that competitiveness, they can fall prey to bad advice.
General Sports Nutrition:
-Why should an athlete develop a nutrition and exercise plan?
– What is hunger?
– What should my training plate look like?
Athletes must have a basic foundation in both general and sports nutrition to benefit fully from its implementation. Athletes who fail to learn and implement the basics of nutrition will be at a distinct disadvantage when it comes to training, competing, and recovering.
1. Why should an athlete develop a nutritional and exercise plan?
Athletes need to feed their bodies continually in order to perform at their peak. Practice, game, and tournament play place specific nutritional and physical demands on the athlete.
These demands can be met with a well designed nutrition and exercise program. Achieving peak performance requires that athletes understand and implement the fundamental principles of sports nutrition and exercise science for their sport.
Key strategies for a successful performance will include preparation before, during, and after exercise. For athletes to achieve optimal performance, they must take into account the physical demands of their sport (intensity, duration, frequency), their size, and the environment (temperature, humidity, etc.) in which they practice and compete. All of these factors contribute to the sport-specific nutritional and exercise plan that will assist the athletes in achieving their athletic goals.
2. What is hunger?
Hunger is an unpleasant sensation that an individual experiences when circulating blood glucose levels decrease; it can be alleviated through eating. Hunger should be avoided by all athletes to help prevent energy loss.
Athletes must be aware of the signs of hunger. Hunger appears in various ways, but most athletes recognize hunger by only stomach pangs. After stomach pangs have been sensed, too many hours have passed without feeding the body. Other hunger cues can include fatigue, poor concentration, headaches, irritability, shakiness, and sleep disturbances.
These symptoms are usually felt before the stomach pangs and should be acted on immediately to prevent more intense hunger and additional energy loss. Being able to detect your body’s hunger cues is important, as this will stabilize energy and metabolism throughout the day, leading to superior mental and physical performance.
Case Study
Nadia, a 20-year-old collegiate softball pitcher, presents to the sports dietitian with complaints of headaches and fatigue. She is confused about why she continues to get headaches, as she drinks plenty of water throughout the day and during practices. Nadia practices twice a day: 60 to 90 minutes of conditioning in the morning and 2 to 3 hours of skills practice in the afternoon. Nadia was asked to keep a 1-week food and exercise log that also emphasized rating her hunger level throughout the day.
On review, the sports dietitian noted that Nadia had a hard time judging her hunger level, causing her to skip meals and snacks. Nadia rarely feels hungry throughout the day, but she often gets a headache a few hours after her morning practice and when she is studying in the evening.
The sports dietitian reviewed some of the common signs of hunger with Nadia. Nadia was surprised that hunger cues also include fatigue, poor concentration, headaches, irritability, shakiness, and sleep disturbances-not just stomach pangs. Nadia recognized that she often experiences one or more of these symptoms throughout the day. Nadia, together with the sports dietitian, developed a consistent meal and snack plan that would fit around her busy academic and athletic schedule.
After just one day of following the plan, Nadia reported that her headaches subsided and her concentration in the classroom and on the field had greatly improved.
Key strategies for a successful performance will include preparation before, during, and after exercise.
Terms:
Hunger – An unpleasant sensation that an individual experiences when circulating blood glucose decreases; it can be alleviated through eating.
Blood glucose – Amount of glucose circulating in the bloodstream.
Glucose – One of the most commonly occurring simple sugars in nature. Humans rely on glucose for cellular energy.
Stomach pangs – A sharp feeling of pain in the stomach.
Fatigue – Physical or mental exhaustion from overexertion
