SPORTS NUTRITION APPROACH.
Differing conditions and objectives suggest the need for athletes to ensure that their sports nutritional approach is appropriate for their situation. Factors that may affect an athlete’s nutritional needs include type of activity (aerobic vs. anaerobic), gender, weight, height, body mass index, workout or activity stage (pre-workout, intro-workout, recovery), and time of day (e.g. some nutrients are utilized by the body more effectively during sleep than while awake).
Most culprits that get in the way of performance are fatigue, injury and soreness. A proper diet will reduce these disturbances in performance. The key to a proper diet is to get a variety of food, and to consume all the macro-nutrients, vitamins, and minerals needed. According to Eblere’s article (2008), it is ideal to choose raw foods, for example unprocessed foods such as oranges instead of orange juice. Eating foods that are natural means the athlete is getting the most nutritional value out of the food. When foods are processed, the nutritional value is normally reduced.
Gender
There are obvious physical differences between male and female anatomy, while physiology is the same for the most part, how they metabolize nutrients will vary. Men have less total body fat but tend to carry most of their fat in the adipose tissue of their abdominal region. Adipose tissue is indirectly mediated by androgen receptors in muscle. On the other hand, women have more total body fat that is carried in the subcutaneous layer of their hip region. Women metabolize glucose by direct and indirect control of expression of enzymes.
Anaerobic exercise
During anaerobic exercise, the process of glycolysis breaks down the sugars from carbohydrates for energy without the use of oxygen. This type of exercise occurs in physical activity such as power sprints, strength resistances and quick explosive movement where the muscles are being used for power and speed, with short-time energy use. After this type of exercise, there is a need to refill glycogen storage sites in the body (the long simple sugar chains in the body that store energy), although they are not likely fully depleted.
To compensate for this glycogen reduction, athletes will often take in large amounts of carbohydrates, immediately following their exercise. Typically, high-glycemic-index carbohydrates are preferred for their ability to rapidly raise blood glucose levels. For the purpose of protein synthesis, protein or individual amino acids are ingested as well. Branded-chain amino acids are important since they are most responsible for the synthesis of protein. According to Lemon et al. (1995) female endurance runners have the hardest time getting enough protein in their diet.
Endurance athletes in general need more protein in their diet than the sedentary person. Research has shown that endurance athletes are recommended to have 1.2 to 1.4 g of protein per kg of body weight in order to repair damaged tissue. If the athlete consumes too few calories for the body’s needs, lean tissue will be broken down for energy and repair. Protein deficiency can cause many problems such as early and extreme fatigue, particularly long recovery, and poor wound healing. Complete proteins such as meat, Eggs and soy provide the athlete with all essential amino acids for synthesizing new tissues. However, vegetarian and vegan athletes frequently combine legumes with a Whole grain to provide the body with a complete protein across the day’s food intake. A popular combination being rice and beans.
Spada’s research on endurance sports nutrition (2000) and where the types of carbohydrates come from will be explained. He advises for carbohydrates to be unprocessed and/or whole grains for optimal performance while training. These carbohydrates offer the most fuel, nutritional value, and satiety. Fruits and vegetables contribute important carbohydrate foundation for an athlete’s diet.
They provide vitamins and minerals that are lost through exercise and later needed to be replenished. Both fruits and vegetables improve healing, aid in recovery, and reduce risks of cancer, high blood pressure, and constipation. Vegetables offer a little more nutritional value than fruits for the amount of calories, therefore an athlete should strive to eat more vegetables than fruits. Dark-colored vegetables usually have more nutritional value than pale colored ones. A general rule is the darker the color the more nutrient dense it is. Like all foods, it is very important to have a variety. To get the most nutritional value out of fruits and vegetables it is important to eat them in their natural, unprocessed form without added nutrients or sugar.
Often in the continuation of this anaerobic exercise, the product from this metabolic mechanism builds up in what is called lactic acid fermentation. Lactate is produced more quickly than it is being removed and it serves to regenerate NAD+ cells on where it’s needed. During intense exercise when oxygen is not being used, a high amount of ATP is produced and pH levels fall causing acidosis or more specifically lactic acidosis. Lactic acid build up can be treated by staying well-hydrated throughout and especially after the workout, having an efficient cool down routine and good post-workout stretching.
Intense activity can cause significant and permanent damage to bodily tissues. In order to repair, vitamin E and other antioxidants are needed to protect muscle damage. Oxidation damage and muscle tissue breakdown happens during endurance running so athletes need to eat foods high in protein in order to repair these muscle tissues. It is important for female endurance runners to consume proper nutrients in their diet that will repair, fuel, and minimize fatigue and injury. To keep a female runner’s body performing at its best, the ten nutrients need to be included in their diets.
Aerobic Exercise
Aerobic exercise is also known as cardio because it is a form of cardiovascular conditioning. This includes exercises such as running, cycling, swimming and rowing. Athletes involved in aerobic exercise are typically looking to increase their endurance. These athletes are training their slow twitch muscle fibers to be better at taking in oxygen and getting it to their muscles. This is done by two mechanisms, glycolysis and aerobic respiration.
Anaerobic glycolysis is also referred to as the “short term energy system”, and is mostly used for high-intensity training, such as sprinting, and any sports which require quick bursts of speed. Slow twitch muscles are smaller in diameter and are slow to contract. These fibers don’t store much glycogen, instead they use lipids and amino acids to generate energy. With a high concentration of myoglobin that stores oxygen, the slow twitch muscle fibers have plenty of oxygen to function properly. These factors help make slow twitch muscle fibers fatigue resistant so athletes can have endurance in their sport. There are many options for supplements that athletes can take to assist with endurance like glycerol and guarana.
Nutrition.In.Sports 