The body needs a certain amount of energy from food to perform all of our basic bodily functions, even at rest. We need even more energy to perform and recover from high-intensity activities like exercise and sports. It is important that we have the right amount and quality of nutrients from our diet for optimal performance and recovery.
Background Terms
Calories are energy units from food that fuel our body’s functions and processes.
Carbohydrates have roles in energy production, building muscle, and hydration. Examples: whole grains, fruits, vegetables, dairy, legumes, sports drinks, sweets
Protein has roles in muscle building and repair, immune response, injury prevention. Examples: meat, fish, poultry, eggs, dairy, soy, nuts, legumes/beans
Fats have roles in energy production, vitamin absorption, nervous system function, anti-inflammation (Omega 3’s). Examples: vegetable oils, avocado, peanut butter, nuts, eggs, dairy, fatty fish
Hydration should include fluids, as well as electrolytes responsible for appropriate muscle contraction, heart function, and fluid regulation.
Vitamins and minerals also play important roles in energy production, bone health, immune function, and muscle repair. If enough vitamins and minerals are not being obtained through diet, your doctor might recommend supplements.
How Much Should I Consume?
The body breaks down carbohydrates, fats, and proteins into smaller molecules, which releases energy to fuel body functions. We need a certain amount of total calories, carbohydrates, fats, and proteins in order to properly function. Total caloric intake needs vary between individuals depending on gender, age, activity level, activity type, comorbidities, family history, etc.
- Studies show deficits between required total caloric intake and actual consumed calories range from 1000-1500 per day, and 3 out of 4 student athletes are not consuming enough calories, or are getting them from poor sources!
- Carbohydrates are the easiest to break down and can be stored in the body for future use, so they should be the largest percentage of caloric intake, ~60%.
- As your body runs out of carbohydrate stores, it will burn fats and proteins for energy. However, they are not as efficient energy sources, which can cause performance levels to decline. Fats should be ~25% of total caloric intake.
- Proteins are especially difficult to break down, so it should be the smallest percentage of caloric intake, ~15%. Since proteins cannot be stored for future use, intake should be spread out throughout the day instead of bulk intake. Lastly, protein cannot be used properly without adequate amounts of carbohydrates– an ideal ratio is 4:1 carbs to protein intake.
Pre-Activity Nutrition
Goal: to provide fuel for activity. When we don’t have enough fuel, athletic performance decreases, and risk of fatigue-related injury increases
What: combination of carbohydrates, fats, and proteins
When: what we eat will depend on how much time remains before starting activity.
- 4+ hours: meal with carbs, protein, and fat (i.e. turkey and cheese sandwich)
- 2-3 hours: snacks with carbs, protein, lower fat content (i.e. PB&J sandwich, trail mix)
- <1 hour: easily digestible carbs so your body can access the energy readily (i.e. bagel, fruit, crackers, pretzels)
Post-Activity Nutrition
Goal: replace energy stores, repair, and RECOVER
What: carbohydrates AND protein, 4:1 ratio (i.e. smoothie, chocolate milk, PB crackers, chicken meal, pasta with meatballs)
When: within 30-60 minutes post-activity
Hydration
Goal: build muscle, reduce body fat, protect joints, energy, performance
Pre-activity: best to hydrate all day leading up to athletic performance
- Minimum standard on a typical day is at least half your body weight in fluid ounces per day. Active days require greater hydration pre- and post-activity
- Water, sports drink, milk can all contribute to fluid intake
- Soda, energy drinks and alcohol do not count, and may actually dehydrate you
- If you are thirsty, you are already 2-4% dehydrated! The majority of athletes begin athletic performance already dehydrated, and even 1% dehydration can decrease performance up to 12%
Post-activity: goal is to replace fluids and electrolytes lost from sweating
- Standard is 20 oz (2.5 cups) per pound of body weight lost during exercise
A registered dietitian or nutrition specialist is the best resource to determine your specific dietary and caloric needs. This is simply an overview and guideline and is not applicable to everyone, especially if there are other conditions or dietary restrictions present. Consult your doctor if you have questions or concerns.
If you have any questions about this post or would like to speak with a physical therapist about an injury, give us a call at (978) 263-0007 or, use the contact form on our website. We would be happy to answer any questions and discuss possible next steps.
Achieve Physical Therapy is currently open in Acton, Bedford, and Sudbury MA. We continue to follow the CDC guideline for face mask coverings.
References
Alaia, MJ. (2019, Aug). Sports Nutrition. American Academy of Orthopedic Surgeons. Retrieved from https://orthoinfo.aaos.org/en/staying-healthy/sports-nutrition/
Clifford J and Maloney K. Nutrition for Athletes, Fact Sheet. Colorado State University. Retrieved from https://extension.colostate.edu/docs/pubs/foodnut/09362.pdf
Dawn Weatherwax, RD, CSSD, LD, ATC, CSCS. Nutrition in Injury Prevention and Performance. NATA Video Presentation.
Dana Angelo White, MS, RD, ATC. 3 Things All Sports Medicine Professionals Should Know About Nutrition. NATA Video Presentation.
