Introduction
Becoming a successful athlete is a matter of not only consistent training and improvement of one’s skill but also deep consideration of appropriate nutritional choices that enable the optimum strength to train effectively. While an individual may need to adjust their diet depending on the type of sport and the severity of their training, there are three key nutrients that are imperative for maintaining a good nutritional intake, which this essay will discuss. The three critical nutrients for athletes include carbohydrates, protein, and healthy fats, the healthy combination of which can result in improved health.
Three Core Nutrients
Carbohydrates
Carbohydrates represent a crucial nutrient that athletes must include in their diet despite the myth that they cause weight gain. It is essential to make a wise choice with one’s intake but ensure that carbohydrates are included because they represent the primary source of energy. A person who stays active on a regular basis but does not eat many carbohydrates may feel lacking in their performance and may not recover quickly after strenuous physical activity (Kanter, 2018). There are fast and slow-release carbohydrates, but their intake depends on the timing. While slow-releasing carbohydrates should contain a third of main meals throughout the day, fast-releasing ones should be consumed not later than two to one hours before training.
Proteins
Proteins are essential to athletes’ diet because it is crucial to muscle and cell recovery. They are contained in eggs, meat, seafood, legumes, and dairy products and should make up a third of an athlete’s daily meals (Jäger et al., 2017). It is recommended to consume some protein one to two hours before training, while after, a protein-containing light snack can boost recovery (Sale & Elliott-Sale, 2019). Besides, some protein products, such as dairy and seafood, are rich in nutrients such as calcium and vitamin D, which are crucial for facilitating bone health and recovery. Overall, athletes’ diet should include daily consumption of protein.
Finally, healthy fats are also crucial to the diet of athletes because they facilitate the reduction of post-physical activity inflammation. Omega-3 fatty acids are especially important for regulating athletes’ levels of inflammation. In addition, fats provide the much-needed energy for driving physical activity, which is why it is recommended for them to comprise at least 15% of the daily caloric intake. Healthy fats contribute to the healthy hormonal makeup, helping maintain mineral balance.
Reflection
The topic of nutrition for athletes can sometimes cause controversy because the media has produced too many myths. For example, there is a misconception that protein supplements allow for building bigger muscles or that eating immediately after training is imperative because calories get burned the fastest. However, research has shown that a simple and balanced diet aligns with the nutritional needs of each individual and the severity and time spent on training.
Conclusion
To conclude, an athlete’s diet should be rooted in a healthy balance of three essential nutrients: healthy fats, protein, and carbohydrates. Similar to a car, an athlete’s body cannot run without ‘fuel,’ which is why it is imperative to take special care to get enough of the nutrients that allow to boost one’s energy during workouts and facilitate recovery after the physical activity. Because athletes’ nutrition comes with many stereotypes and misconceptions, it is important to follow basic recommendations based on evidence.
References
Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., … Antonio, J. (2017). International Society of Sports Nutrition position stand: Protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. Web.
Kanter M. (2018). High-quality carbohydrates and physical performance: Expert panel report. Nutrition Today, 53(1), 35-39. Web.
Sale, C., & Elliott-Sale, K. J. (2019). Nutrition and athlete bone health. Sports Medicine (Auckland, N.Z.), 49(Suppl 2), 139-151. Web.