Nutrition & Exercise: Tips for Optimal Performance

We’ve talked about the importance of the proper balance and types of carbohydrates, protein and fats in the diet, especially for those who are exercising regularly or training for an athletic event. Now I just want to touch on a few other important components to an athlete’s health, and how proper nutrition can keep their performance at an optimal level.

Bone Health

Bone remodeling is when mature bone tissue is removed from the skeleton and new bone is formed, and it is constantly occurring inside of our bodies. It is especially active after a bone injury but also helps keep bones strong during daily activities. Bone remodeling is necessary for proper bone growth and health. Calcium bioavailability, hormonal status, and weight-bearing exercise are all involved in the regulation of bone remodeling. Walking, running, yoga, pilates, tai chi and weight training are all activities that help increase bone density. For people who exercise, adequate nutrients from whole food sources are required for optimal bone density. Some of the most important nutrients for bone health include calcium, magnesium, phosphorous, and vitamin D.

High Activity Levels & Free Radicals

High activity levels do create more free radicals inside our bodies. Free radicals are ions that move freely around cells and damage cell membranes, enzymes and protein structures. We accumulate these when we exercise because there is not enough oxygen to keep the ions stable. The best way to counter the effects of free radical buildup is to consume many foods rich in antioxidants. Antioxidants both deactivate free radicals and repair the cells they have damaged. Antioxidants are found in foods high in vitamin C, vitamin E, vitamin A, selenium and zinc. These foods include almonds, broccoli, spinach, kiwi, berries, carrots, sweet potatoes, mango, tuna, oatmeal and cashews.

Hydration

Exercising in dry climates, cold weather or high altitudes increases water loss because more fluid is used to moisten the lungs as air comes in. Living and exercising in warmer climates increases water loss through sweat. Dehydration can cause defects in performance, increased heart rate during exercise, hot or dry skin, a fast and weak pulse, disorientation, dizziness, and nausea. Sports drinks, if consumed, should be used in addition to (not in place of) water.

Sidenote on sports drinks: They are 30 times more erosive to your teeth than water, and are either full of real sugar or, even worse, artificial sugars. Many also contain artificial flavors or colors that are not supportive of health. Some healthy alternatives include filtered water with fresh lemon; herbal teas served cold on ice; electrolyte water; and coconut water.

Food Before & After Exercise

A high-carb breakfast is very important for athletes. The carbs will increase blood sugar for morning workouts, or allow for full glycogen stores if you’re doing an afternoon workout. For optimal comfort and performance, time morning meals so that food is out of the stomach by the time you are ready to exercise. Maximize recovery after training workouts with nutrient-dense balanced meals.

Fiber

Fiber is another very important component to an athlete’s health. Fiber is one part of foods that is almost always taken out during processing – yet another argument for reducing processed foods in your diet! Since processed foods are so low in fiber, many Americans do not get enough fiber on a daily basis. Fiber attracts water into our intestines and then initiates the contraction of intestinal muscles, which helps maintain bowel regularity. It also lowers cholesterol by increasing the cholesterol utilization in our blood to dispose of bile acids. Many athletes will experience cramping during workouts. With a high-fiber diet, they can eliminate waste more efficiently and decrease digestive discomfort. Fresh fruits and vegetables are great sources of fiber, as well as whole grains, flax, beans and lentils.

Nutrition & Exercise: Carbohydrates

My sports nutrition class finished yesterday. I enjoyed it, but I don’t think I want sports nutrition to be my main focus. The idea of being an athlete’s nutritionist is pretty daunting, to be perfectly honest! I think part of the hesitation for me is that I have such a hard time with nutrition when I’m training for something, and I know that food and exercise combinations are extremely specific to each individual. When I have trained for the marathons I’ve done in the past, it’s been a challenge to figure out what and when to eat such that I have enough energy for a 3-hour run but I’m not still digesting my food when I leave on that run.

Luckily, there are others who love the idea of being a sports nutritionist! They can have all the athletes for clients. But I still did take away some great knowledge from the class as far as what the different macronutrients (carbohydrates, fats, protein) do inside our bodies when we are exercising a lot and burning them for fuel. Today I’m just going to touch on carbohydrates, and I’ll cover fats and proteins sometime next week.

Carbs are the backbone of an athlete’s nutrition program. They are the most energy-yielding nutrient one can consume, because they can be burned both anaerobically and aerobically. Anaerobic exercise includes things like sprinting, climbing hills, or isometrics. Aerobic exercise includes endurance training such as running, walking and swimming. Carbs also are the main source of fuel for our brain and central nervous system. They depend on carbohydrates for proper function. When we eat a carbohydrate, it is broken down into glucose molecules and that glucose is either burned for energy or stored, depending on our activity levels. Glucose that is stored turns into glycogen, and is stored in our muscles and liver. We can dip into these stores during our next workout.

Athletes (and, everyone!) should focus on nutrient-dense carbs such as leafy greens, sweet potatoes, bananas, watermelon, grapefruit, oranges, berries, other fresh fruits and vegetables, and whole grains. Try to avoid empty carbs such as sodas, juices, cakes and cookies, sugary or processed cereals and candy.

Many people have experimented with low-carb diets. They were certainly popular and many had success on them. I won’t go into the pros and cons of low-carb diets right now, but I will tell you that they are not ideal for someone who is exercising a lot. Any initial weight loss on a low-carb diet will be due to lost glycogen stores (from our muscles and liver) and also a reduction in water retention. Once all of our carbohydrate stores are used up, the body has no choice but to begin breaking down proteins for energy. If we’re not consuming carbs but we are exerting energy, we need to find something other than glucose to burn as fuel. Protein from our muscles will be broken down into amino acids, which are then used for energy. This results in decreased muscle mass, which hinders the performance of an athlete.

But remember, try to consume healthy, beneficial carbohydrates that will not only provide you with fuel, but also with other vitamins and minerals that can be used to support your health. I avoid sugary sports drinks (especially those made with fake sugars) and use water or coconut water for hydration. A Gatorade may quench your thirst and give you the electrolytes you need to finish a workout, but I hate the idea of also putting sugar or fake sugar into my body at the same time. Go for the more pure drinks, and supplement them with a piece of fresh fruit.

I’ll talk about protein and fat for athletes next week…

Note: Fruit photos above were taken by my sister, Alice Dickherber. Look for them (and many others!) on my new website (link is at top of blog home page) soon!