More Nutrition

Both competitive and recreational athletes are often in search of a nutritional program to provide that winning edge. Many individuals are prone to experiment with supplementation, protein powders, and pills forgetting the most important performance factor---diet! An appropriate sports diet will help support both athletic training and competition.

Recreational & Competitive Athlete Nutritional Game Plan

Based on the heavy demands of exercise and physical activity, athletes need extra nutrition. There are 3 basic fuels that the human body relies on while exercising---carbohydrates, fat, and protein—and more calories from these fuels are required to sustain energy levels and maintain lean body mass. A diet is that is high in carbohydrate, low in fat, and adequate in protein , is recommended for athletes. Due to its high carbohydrate and low fat content, a vegetarian diet is an optimal sports diet. It is also rich in vitamins, minerals, and antioxidants—important nutrients that help the body utilize energy and protect it from the stress of exercise.

Fueling Your Body: Carbohydrates Wins the Gold

The duration of exercise, intensity of exercise, and level of physical conditioning, and initial muscle glycogen levels determine which primary fuel your body will use. In general, carbohydrate is the primary fuel utilized during high intensity exercise. In fact 55 to 75 percent of calories in the diet should come from carbohydrate, and even more in individuals who compete in endurance or ultra-endurance events. With prolonged exercise, at lower intensities, fat (fatty acids) becomes the primary fuel source. However, while a high carbohydrate intake is recommended for performance, there is no need to increase fat in the diet beyond the commonly recommended 10 to 30 percent of calories, as it is taken from storage sites in the muscle when needed. Increasing fat in the diet is not recommended for improving performance. Overall, a high-carbohydrate diet is most important in ensuring optimal storage of carbohydrate in the body, fueling the body for exercise, and supporting performance in both endurance and strength athletes. A vegetarian diet, which emphasizes whole grains, fruits, vegetables, and legumes, provides the high carbohydrate content to fuel your body through training sessions and competition.

Protein Power

Strength and endurance athletes both have increased protein needs. The main function of protein is the building, maintenance, and repair of tissues of the body, including muscle. A diet based on a variety of grains, legumes, and vegetables easily provides all of the essential amino acids. Protein requirements are very individualized and are primarily dependent upon body size. The Recommended Dietary Allowance (RDA) for the average, sedentary or lightly active adult is 0.8 grams per kilogram of body weight per day. For most people this is more than enough. However the needs for some athletes may range from 1.2 to 1.7 grams per kilogram of body weight per day for highly active adult athletes.

Tips for Meeting Protein Needs

Top salads with a variety of beans, including chick peas, kidney beans, great northern beans, and black beans. These legumes have as much as 7 to 10 grams of protein per serving.

Shake it up! Blend non-dairy frozen desserts or soft tofu with your favorite fresh or frozen fruits with soy or rice milk for a thick, delicious, creamy, high protein shake.

Marinate veggie burgers, grilled on a bun or added pasta sauce, offer a quick protein boost to any meal.

Staying Hydrated

Maintaining optimal hydration is important in promoting peak performance and preventing injury. Fluid needs increase with exercise. The following guideline, endorsed by the American College of Sports Medicine can help you stay hydrated

▪ Two hours before exercise: Drink 17 ounces ( or about 2 cups) of fluid

▪ During exercise: Drink 4 to 8 ounces ( or about ½ cup to 1 cup of fluid every 15 to 20 minutes.

▪ After exercise: Drink 16 to 20 ounces ( or about 2 to 2 ½ cups) of fluid for every pound lost during exercise; weighing yourself before and after exercise can help you determine your fluid loss.

Water is ideal as a fluid replacement, particularly for activities lasting less than one hour. For those activities lasting more than 60 to 90 minutes, sports drinks containing carbohydrate or electrolytes may be useful both during exercise and following exercise.

Ready to workout or Compete?

The sports diet must be carefully planned just as the training regimen. A well balanced vegetarian diet, emphasizing consumption of a variety of foods from the new four food groups- legumes, grains, fruits, and vegetables- is an optimal sports diet for performance and health. By choosing generous servings of these foods with a focus on variety and wholesomeness, your body will reap the benefits!

Ø Always consult your Physician or a Registered/Licensed Dietician/Nutritionist prior to starting any form of supplementation or a vegetarian diet!