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Healthy Diet Plans >>
Sports Nutrition >>
Energy Levels for Athletes |
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Energy Levels for AthletesWhen it comes to gaining energy for exercise several factors should be considered before planning a meal as it is the first nutrition priority for athletes.
For optimal athletic performance achieving energy balance is essential as it helps to maintain lean tissue mass, immune and reproductive function. Energy intake refers to energy gained in totality from food, fluids and supplement products and energy expenditure refers to the total energy expended in basal metabolism, thermal effect of food and any physical activity.
Energy intake should equal energy expenditure to achieve an energy balance. Any imbalance will interfere with the athlete’s performance.
High energy intake and low expenditure can lead excess weight gain and low energy intake and high energy expenditure can lead to loss of muscle mass, strength and endurance. In the latter situation fat and lean body mass are used as fuel for energy, moreover chronically low energy intake can precipitate many micronutrient deficiencies.
The energy intake of an athlete would vary according to sex, age, body-size, fat-free mass, lifestyle, physical activity and type of sport a person is in. The Recommended Dietary Allowances (RDA) for men and women that are involved in light-moderate activity between the ages of 19-50 years are 2,900 and 2,200 respectively. The energy intake of an athlete is calculated on the basis of the intensity, duration and frequency of an exercise, also energy needed for normal daily activity and energy expenditure while performing an exercise are taken in to account. How much ever precise numeric energy intake guidelines are recommended, it is important to keep in mind to consume enough energy to maintain appropriate body weight and composition.
Low energy intakes are a strict no-no for athletes as they would not even feel deprived or over hungry with 10-20% lower energy intake but on the contrary lose weight. Emphasis in the diet should be laid on starch intake or complex carbohydrates in the form of whole grains and cereals; proteins in the form of fish, lean meat, eggs, chicken, pulses, legumes and sprouts, and fruits and vegetables for vital nutrients and fiber. Fat intake should not be decreased below 15% of the caloric intake and focus should be on quality fats. Saturated fats and trans fats can be substituted with more healthy fats like polyunsaturated fats and monounsaturated fats. Healthy dietary changes should be inculcated in life for life time; one should keep in mind that short term diet would definitely fade off some day.
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