Patricia Thompson - NUTRITION TALK NO DOUBT, there would be much rejoicing following the recently-concluded Secondary Schools Athletic Championships. There would, however, have been some disappointments. So often, athletes who show much potential fail to perform to the expected level. In making your resolutions to do better next time, don't overlook nutrition, a most important factor influencing performance.
HOW NUTRITION HELPS
The role of nutrition is to support training and competition by boosting muscle strength and endurance, improving alertness and concentration, building resistance to disease and avoiding burn-out. For endurance, the muscles must have a rich store of the carbohydrate, glycogen, to begin with, and this is replenished continually throughout the day as it is used up during training and competition.
A high carbohydrate diet has a minimum of 60 per cent of calories from carbohydrate and preferably 70 per cent or 600g or more daily at the time of competition. Carbohydrate also provides the brain with a steady supply of blood sugar to help the athlete maintain concentration and focus. In addition, the diet should provide adequate calories to fuel exercise and be balanced in other nutrients.
Strong bones and muscles are needed to withstand the impact of exercise and to contribute to speed and agility. This depends on adequate protein and the minerals calcium, phosphorus and magnesium. Another mineral, iron, is needed for transporting oxygen in the blood to the muscles, to enhance their capacity for a high level of exertion. Strong bones and muscles will suffer less injury, and, even when this occurs, the damaged tissues will be more speedily repaired if nutrition is optimal.
Adequate water will aid stamina and recovery and vitamins will help build resistance to infection, thereby minimising the down time from illnesses. The antioxidant vitamins A, C and E, and some minerals, are especially important to clear toxic waste produced by exercise and that may contribute to burn out.
Liquid of appropriate concentration and quantity should be taken before, during and after training and competition and water should not be avoided for fear of stitches.
PROPER EATING HABITS
The main culprits to underperformance, especially on the day of competition, are usually inappropriate spacing of eating, quantity eaten and composition of the meals relative to time of exertion. Athletes should be well informed of the digestibility factor of meals and hydration relative to the time of competition, the duration and intensity of the events. The consistency of the food may need to be modified under varying circumstances.
Coaches, managers and parents should become familiar with their athletes' dietary needs so that they can guide and monitor their intakes. Some useful questions for them to consider are:
1. What are the usual meal and snack times relative to training and play?
2. When and how much water is taken?
3. What other fluids are taken and when?
4. Are there any food intolerances, sensitivities or idiosyncracies among the players?
5. Are there any preconceptions about meal and food intake?
6. Are there any vegetarian, religious or other prohibitions?
7. Do you know the usual weight, height, frame size of the athlete and do you monitor changes?
8. What is the usual sleep pattern?
9. Are there any special medications and dietary supplements being taken?
10. What is the usual daily regime and are there any changes for competition?
For best results, coaches and managers can use the services of registered dietitians or nutritionists to assist with the dietary needs of their athletes.
Patricia Thompson M.Sc., Registered Nutritionist, Nutrition and Diet Services.
