Athlete Nutrition - The Standard Chartered Nairobi Marathon

Athletes Nutrition

“To exercise consistently, you need to provide a good supply of high-quality energy to your working muscles” writes Kepha Nyanumba-Nutritionist AAR Healthcare.

All the energy we need for life - as well as for athletics -comes from the food we eat and the fluids we drink. To exercise consistently, you need to provide a good supply of high-quality energy to your working muscles. The easiest way to this is to eat a balanced breakfast and continue eating a variety of high-quality foods throughout the day.

Adequate carbohydrates must be eaten each day if you hope to train consistently. Protein and fat also have a place in your diet and should be consumed daily. In general, each meal should contain a varied combination of carbohydrates, protein and fat.

What is the Importance of Carbohydrates as the Main Sources of Energy for Athletes?

Carbohydrate is arguably the most important source of energy for athletes. No matter what sport you play, carbohydrates provide the energy that fuels muscle contractions. Once eaten, carbohydrates breakdown into smaller sugars (glucose, fructose and galactose) that get absorbed and used as energy. Any glucose not needed right away gets stored in the muscles and the liver in the form of glycogen. Once these glycogen stores are filled up, any extra gets stored as fat.

Glycogen is the source of energy most often used for athletics. It is needed for any short, intense bouts of exercise from jogging to sprinting because it is immediately accessible. Glycogen also supplies energy during the first few minutes of any sport. During long, slow duration exercise, fat can help fuel activity, but glycogen is still needed to help breakdown the fat provide energy.

Should Athletes use Proteins as the Main Source of Energy?

If the body doesn’t have sufficient carbohydrates, protein is broken down to make glucose for energy. Because proteins are the building blocks for muscles, bone, skin, hair, and other tissues, relying on proteins for energy can limit your ability to build and maintain tissues. Additionally, this stresses the kidneys because they have to work harder to eliminate the byproducts of this protein breakdown.

How do Carbohydrates provide Fuel for Athletes?

Carbohydrate stored as glycogen is an easily accessible source of energy for athletes. How long this energy supply lasts depends on the length and intensity of exercise and can range anywhere from 30 to 90 minutes or more.

To avoid running out of energy during exercise, start with full glycogen stores, replenish them during exercise and refill them after exercise to be ready for the next workout.

What are the Two Types of Carbohydrates?

Carbohydrates are divided into simple and complex forms. Simple carbohydrates are absorbed and converted to energy very quickly and provide a rapid source of energy.

Complex carbohydrates take a bit longer to be digested and absorbed into the body. They also take longer to breakdown and therefore provide energy at a slower rate than simple sugars.

What causes Dizziness amongst Athletes after Exercising?

Carbohydrates have other specific functions in the body including fueling the Central Nervous System (CNS) and brain. Glucose from carbohydrates is the only fuel normally used by brain cells. Because neurons cannot store glucose, they depend on the bloodstream to deliver a constant supply of this precious fuel. It’s therefore recommended that athletes take complex carbohydrates instead of simple carbohydrates.

Generally, athletes will experience dizziness if their diet comprises of simple carbohydrates /proteins as the main source of energy.

What are some of the Important Minerals for Athletes?

Minerals play an important role in performance. Heavy exercise affects the body's supply of sodium, potassium, iron and calcium. Eating Potassium-rich foods such as oranges, bananas and potatoes throughout training and after competition, supplies necessary potassium.

Iron carries oxygen via blood to all cells in the body and is another important mineral for athletes. Female athletes and athletes between 13 and 19 years old may have inadequate supplies of iron due to menstruation and strenuous exercise. Female athletes who train heavily have a high incidence of amenorrhea, the absence of regular, monthly periods, and thus conserve iron stores. Excess iron can cause constipation. To avoid this problem, eat fruits, vegetables, whole grain breads and cereals.

Calcium is an important nutrient for everyone as it is important in bone health and muscle function. Athletes should have an adequate supply of calcium to avoid calcium loss from bones. Calcium loss may lead to osteoporosis later in life. Choosing low-fat dairy products provide the best source of calcium.

What are the Common Causes of Dehydration in Athletes?

Staying hydrated is essential for everyone, but athletes have an even greater need to maintain proper hydration. Water is the most important nutrient for life and has many important functions including regulating temperature, lubricating joints and transporting nutrients and waste throughout the body.

Staying hydrated is particularly important during exercise. Adequate fluid intake is essential for comfort, performance and safety. The longer and more intensely you exercise, the more important it is to drink the right kind of fluids

Some of the Common Causes of Dehydration in Athletes include:

Inadequate fluid intake
Excessive sweating
Failure to replace fluid losses during and after exercise
Exercising in dry, hot weather

What are the Dietary Recommendations after Athletics or Competition?

The top dietary priority is to replace fluids lost through perspiration. Consuming a small amount of food or beverage high in carbohydrate and low in fat, fiber, and protein within 15 minutes of competition helps to replace muscle glycogen stores. The type of carbohydrate tolerated after exercise or competition will vary for each person.

Kepha M.N. (Nutritionist- AAR Health Care)