DIET MODALITIES FOR RECREATIONAL ATHLETE

Diet Modalities For A Recreational Athlete That Exercises One To Two Hours Per Day

Diet Modalities For A Recreational Athlete That Exercises One To Two Hours Per Day

Introduction

The keys to personal fitness are workout, motivation, and good nutrition. Optimal nutrition is the basic training component necessary for development and maintenance of top physical performance. (Beighton 2004)The principles of sound nutrition apply to everyone, but can give athlete competitive edge.

During digestion, complex carbohydrates are broken down into glucose, an important energy source used by muscles during exercise. Glucose may be used immediately or stored in liver and muscles as glycogen(Beckman 2001). The greater stores, longer body can delay onset of exhaustion-- point at which body "runs out of gas" and fatigue sets in(Baschetti 2007). Athletes who fail to keep themselves nutritionally fueled may lack energy to maintain peak performance.

The best way to prepare body for practice and competition is to build and maintain muscle glycogen levels, by eating foods high in complex carbohydrates(Bar 2003). The high carbohydrate diet is best choice for supplying energy and prolonged endurance.

Body fat is vitally retained energy. In order for fats to be efficiently used as fuel, they need to be metabolized in presence of oxygen(Bar 2002). This makes them less efficient than glycogen (the more readily available energy source) and at less of an energy expense to body(Bartosz 2005). Excess fat also comprises extra heaviness that an athlete must convey throughout perform and competition.

Importance of Fluids in Athlete's Diet

Nearly two thirds of human body is water, which provides aqueous environment needed for all essential biochemical processes(Barret 2002). Of all nutrients essential to good athletic performance, water is perhaps most critical, and least appreciated.

Experts agree that fluid replacement is important not only after but before and during the workout(Baron 2004). The body needs to maintain water balance as the part of homeostasis. Water is essential to regulate body temperature, maintain proper circulation, maintain salt and electrolyte balance, and to remove wastes through urine production(Baker 2006).

Exercising muscles generate an increased amount of heat that must be eliminated from body. Water acts as the coolant to working muscles by evaporating through skin as sweat. This cools skin and blood circulating near skin surface. Inadequate cooling can result in heat exhaustion, or the more serious illness, heat stroke(Backwell 2001). It is important to prepare for endurance events by compensating for fluid losses Before, During, and After workout.

Before

drink at least eight 8 ounce glasses of fluids day before

drink 16 to 20 ounces of fluids about 2 hours before exercising

drink 6 to 16 ounces of fluid 15 to 30 minutes before the workout

During

drink 3 to 7 ounces of fluid every 15 to 20 minutes during the workout

After

drink 16 ounces of fluid for each bash lost (routinely ascertain weigh before and after workout)

Although athletes involved in endurance sports can benefit from special sports drinks that contain calories and sometimes electrolytes (sodium and potassium), simple fluid replacement is ...