Sports performance can be affected by the quality of the diet, the amount eaten and when it is eaten. However there is no magic formula, and the basic principles of a diet that will promote good performance and good health can be summarised as follows:
- Consume enough to supply energy needs
- Ensure a high proportion of that energy comes from carbohydrates
- Time food and drink intake to supply carbohydrates when needed for performance and for recovery afterwards
- Eat a variety of foods to supply protein, vitamins and minerals
- Drink enough to maintain hydration
- Take great care with using dietary supplements.
Varying needs
In practice, needs vary from one athlete to another depending on size, length and intensity of training and competition, and the type of sport (e.g. endurance such as marathons, short intense sprints, intermittent such as soccer or strength such weight lifting). There is no single diet that will suit every athlete and individual needs change according to schedules of competition and training.
Professor Ron Maughan of the University of Loughborough in the UK, chaired the 2003 International Olympic Committee Conference(1) where he said 'Athletes need to be aware of their nutritional goals and how they can select an eating strategy to meet those goals'.
Energy needs in particular vary considerably between athletes. On average, a moderately active woman needs about 2000 kcal/day and a man needs about 2500 kcal. Lightweight women, who do only moderate amounts of training and are sedentary for the rest of the day, will need less, but some male athletes such cyclists and rowers need over 5000 kcal per day. Intakes as high as 8000 kcal have been recorded on some days by cyclists in the Tour de France. At each end of the energy spectrum, it can be quite difficult to maintain energy balance - too much resulting in unwanted weight gain and too little leading to loss of strength and performance.
The basics
Carbohydrate is a vital and quick form of energy for exercising muscles. Without good stores of carbohydrate, as glycogen in muscles and the liver, and frequent top-ups from food and drink, the time for which moderate to intense physical effort can be sustained will be reduced. Those taking part in events that last for over an hour need to pay particular attention to fuelling from high carbohydrate meals and snacks. Dehydration impairs performance and athletes should not lose more than 2% of body weight during exercise. Being well-hydrated beforehand and drinking during, between and after events is important. When fluid requirements are high, such as in prolonged intense activity and in the heat, sodium and carbohydrate should also be included either from food or by using sports drinks.
Athletes have higher protein requirements than more sedentary people, but these are adequately met from the intake of a normal mixed diet, which satisfies energy requirements. Selecting from a wide variety of foods should also ensure an adequate intake of vitamins and minerals, although intakes of iron and calcium can be low in some female athletes.
Normally athletes should not need supplements and must take great care when using them due to the potential for a positive anti-doping test.
Food for athletes should be enjoyable and can contribute to improved performance in sport.
In practice, needs vary from one athlete to another depending on size, length and intensity of training and competition, and the type of sport (e.g. endurance such as marathons, short intense sprints, intermittent such as soccer or strength such weight lifting). There is no single diet that will suit every athlete and individual needs change according to schedules of competition and training.
Professor Ron Maughan of the University of Loughborough in the UK, chaired the 2003 International Olympic Committee Conference(1) where he said 'Athletes need to be aware of their nutritional goals and how they can select an eating strategy to meet those goals'.
Energy needs in particular vary considerably between athletes. On average, a moderately active woman needs about 2000 kcal/day and a man needs about 2500 kcal. Lightweight women, who do only moderate amounts of training and are sedentary for the rest of the day, will need less, but some male athletes such cyclists and rowers need over 5000 kcal per day. Intakes as high as 8000 kcal have been recorded on some days by cyclists in the Tour de France. At each end of the energy spectrum, it can be quite difficult to maintain energy balance - too much resulting in unwanted weight gain and too little leading to loss of strength and performance.
The basics
Carbohydrate is a vital and quick form of energy for exercising muscles. Without good stores of carbohydrate, as glycogen in muscles and the liver, and frequent top-ups from food and drink, the time for which moderate to intense physical effort can be sustained will be reduced. Those taking part in events that last for over an hour need to pay particular attention to fuelling from high carbohydrate meals and snacks. Dehydration impairs performance and athletes should not lose more than 2% of body weight during exercise. Being well-hydrated beforehand and drinking during, between and after events is important. When fluid requirements are high, such as in prolonged intense activity and in the heat, sodium and carbohydrate should also be included either from food or by using sports drinks.
Athletes have higher protein requirements than more sedentary people, but these are adequately met from the intake of a normal mixed diet, which satisfies energy requirements. Selecting from a wide variety of foods should also ensure an adequate intake of vitamins and minerals, although intakes of iron and calcium can be low in some female athletes.
Normally athletes should not need supplements and must take great care when using them due to the potential for a positive anti-doping test.
Food for athletes should be enjoyable and can contribute to improved performance in sport.
Reference
Papers presented at the IOC Consensus Conference on Nutrition for Sport, Lausanne, (June 2003) Journal of Sports Sciences (January 2004) 22 (No 1, Special Issue 1-145).
Papers presented at the IOC Consensus Conference on Nutrition for Sport, Lausanne, (June 2003) Journal of Sports Sciences (January 2004) 22 (No 1, Special Issue 1-145).
Dikutip dari http://www.eufic.org/article/en/artid/nutrition
