On Thursday, April 6, Leslie Mathiasmeier, the school dietician, informed student athletes on the importance of eating a well-balanced diet. She touched on how to accomplish competing at your personal best by fueling your body with the right food groups: carbohydrates, protein, fruits, vegetables and healthy fats and oils.
Carbohydrates are extremely essential in an athlete’s diet; they are responsible for the energy your body uses, whether that’s pulling glucose straight from the bloodstream or using glycogen storage. Carbohydrates are divided up into simple and complex groups. Simple carbs break down rather quickly in the body and are normally consumed within the hour before exercise. They can be found in foods like cereal or candy. Complex carbs take longer to break down and are of use to an athlete. Some examples would be pasta or whole grain breads. About 45 to 75 percent of your diet should be made up of quality carbohydrates to replenish in between periods of activity.
Protein is really important for muscle recovery and strength training. Generally, your body can’t synthesize more than 40 grams of protein in a meal at a time, so between 20 to 40 grams is a good realm to be in. Proteins are made up of amino acid chains, and some are only acquired through food consumption and therefore deemed “essential” amino acids. Visiting Assistant Professor of Biology Megan Mey said that “maintenance of skeletal muscle is key for optimal athletic performance as well as nutrition […] amino acids from dietary protein can be used to synthesize proteins that build new muscle fibers that are used in muscle growth and repair.” You can find healthy sources of protein in lean meats, fish, nuts, seeds, eggs, yogurts and milk. If you are unable to or prefer not to consume these types of foods, tofu, tempeh, beans, legumes and replacement milks also have protein amounts that would be suitable.
Healthy fats and oils are not the main source of energy. However, for long and less intense workouts the stored glucose as glycogen can be used since fats are considered energy-dense molecules. The healthiest form of these fats are unsaturated fats. In contrast, saturated fats and trans fats should be consumed with limits in mind. Some examples of healthy unsaturated fats are avocados, almonds and peanut butter. Vitamins A, D, E and K and minerals like calcium, iron, sodium and potassium are also all important for a balanced plate. They help build bones and promote a good immune system.
To balance out your plate, you must consider the intensity of the workout. On heavy competition days, your plate should be 50 percent carbohydrates, whereas on a lighter recovery day, it only needs to be 25 percent. The main thing that remains the same—no matter how intense your workout is—is the importance of hydration. Making sure your body is properly hydrated is the most important thing you can do as an athlete to reach your fullest potential. Proper water intake helps with focus, memory, sleep and proper nutrient uptake. More information and specific examples, along with meal ideas, can be found in the athlete section on the Bon Appétit website.