Athletes gain most from the amount of carbohydrates stored in the body. In the early stages of moderate exercise, carbohydrates provide 40 to 50 percent of the energy requirement. Carbohydrates yield more energy per unit of oxygen consumed than fats. Because oxygen often is the limiting factor in long duration events, it is beneficial for the athlete to use the energy source requiring the least amount of oxygen per kilocalorie produced. As work intensity increases, carbohydrate utilization increases.
Complex carbohydrates come from foods such as spaghetti, potatoes, lasagna, cereals and other grain products. Simple carbohydrates are found in fruits, milk, honey and sugar. During digestion, the body breaks down carbohydrates to glucose and stores it in the muscles as glycogen.
During exercise, the glycogen goes back to glucose and is used for energy. The ability to sustain prolonged vigorous exercise is directly related to initial levels of muscle glycogen. The body stores a limited amount of carbohydrate in the muscles and liver. If the event lasts for less than 90 minutes, the glycogen stored in the muscle is enough to supply the needed energy. Extra carbohydrates will not help, any more than adding gas to a half-full tank will make the car go faster.
For events that require heavy work for more than 90 minutes, a high-carbohydrate diet eaten for two to three days before the event allows glycogen storage spaces to be filled. Long distance runners, cyclists, cross-country skiers, canoe racers, swimmers and soccer players report benefits from a precompetition diet where 70 percent of the calories comes from carbohydrates.
According to the Olympic Training Center in Colorado Springs, endurance athletes on a high-carbohydrate diet can exercise longer than athletes eating a low-carbohydrate, high-fat diet. Eating a high-carbohydrate diet constantly is not advised. This conditions the body to use only carbohydrates for fuel and not the fatty acids derived from fats.
For continuous activities of three to four hours, make sure that glycogen stores in the muscles and liver are at a maximum. Consider taking carbohydrates during the event in the form of carbohydrate solutions. The current recommendation is a 6 to 8 percent glucose solution.
You can make an excellent home-brewed 7.6 percent sports drink with reasonable sodium amounts. Add 6 tablespoons sugar and 1/3 teaspoon salt to each quart of water. Dissolve sugar and cool. The salt translates into a sodium concentration of 650 mg/liter. This small amount is good for marathon runners.
Electrolyte beverages can be used if the athlete tolerates them, but other electrolytes are not essential until after the event. Experiment during training to find the best beverage for you.
Fat also provides body fuel. For moderate exercise, about half of the total energy expenditure is derived from free fatty acid metabolism. If the event lasts more than an hour, the body may use mostly fats for energy. Using fat as fuel depends on the event's duration and the athlete's condition. Trained athletes use fat for energy more quickly than untrained athletes.
Fat may contribute as much as 75 percent of the energy demand during prolonged aerobic work in the endurance-trained athlete. There is evidence that the rate of fat metabolism may be accelerated by ingesting caffeine prior to and during endurance performance. However, insomnia, restlessness and ringing of the ears can occur. Furthermore, caffeine acts as a diuretic and athletes want to avoid the need to urinate during competition.
Protein
After carbohydrates and fats, protein provides energy for the body. Exercise may increase an athlete's need for protein, depending on the type and frequency of exercise. Extra protein is stored as fat. In the fully grown athlete, it is training that builds muscle, not protein per se. The ADA reports that a protein intake of 10 to 12 percent of total calories is sufficient. Most authorities recommend that athletes eat 1 to 1.5 grams protein per kg of body weight per day. (A kilogram equals 2.2 pounds.) Adolescents and body-builders often follow the recommendation of 1.5 grams of protein per kilogram of ideal body weight.
Japanese researchers demonstrated that "sports anemia" may appear in the early stages of training with intakes of less than 1 gram/kg of body weight per day of high quality protein. To calculate your protein needs, divide your ideal weight by 2.2 pounds to obtain your weight in kilograms. Then multiply kilograms by the grams of protein recommended.
A varied diet will provide more than enough protein as caloric intake increases. Furthermore, Americans tend to eat more than the recommended amounts of protein. Excess protein can deprive the athlete of more efficient fuel and can lead to dehydration. High-protein diets increase the water requirement necessary to eliminate the nitrogen through the urine. Also, an increase in metabolic rate can occur and, therefore, increased oxygen consumption. Protein supplements are unnecessary and not recommended.
Vitamins and Minerals
Increased caloric intake through a varied diet ensures a sufficient amount of vitamins and minerals for the athlete. There is no evidence that taking more vitamins than is obtained by eating a variety of foods will improve performance. Thiamin, riboflavin and niacin (B vitamins) are needed to produce energy from the fuel sources in the diet. However, more than enough of these vitamins will be obtained from the foods eaten. Carbohydrate and protein foods are excellent sources of these vitamins. Furthermore, the B vitamins are water soluble and are not stored in the body. Some female athletes may lack riboflavin. Milk products not only increase the riboflavin level but also provide protein and calcium. The body stores excess fat-soluble vitamins A, D, E and K. Excessive amounts of fat-soluble vitamins may have toxic effects.
Minerals play an important role in performance. Heavy exercise affects the body's supply of sodium, potassium, iron and calcium. To replenish sodium lost through sweating, eat normally following the competition. Avoid excessive amounts of sodium. Eating potassium-rich foods such as oranges, bananas and potatoes supplies necessary potassium. Salt tablets are not recommended.
Sweating naturally increases the concentration of salt in the body. Salt tablets take water from the cells, causing weak muscles. They also increase potassium losses. Potassium is important to help regulate muscle activity. Salt added to beverages during endurance events may be helpful.
Iron carries oxygen and is another important mineral for athletes. Female athletes and athletes between 13 and 19 years old may have inadequate supplies of iron. Female athletes who train heavily have a high incidence of amenorrhea and thus conserve iron stores. Iron supplements may be prescribed by a physician if laboratory tests indicate an iron deficiency. Excess iron can cause constipation. To avoid this problem, eat fruits, vegetables, whole grain breads and cereals.
Calcium is an important nutrient for everyone. Female athletes should have an adequate supply of calcium to avoid calcium loss from bones. Calcium loss may lead to osteoporosis later in life. Dairy products, especially low-fat choices, are the best source of calcium.
The Pre-Fight Meal
A pre-fight meal three to four hours before the event allows for optimal digestion and energy supply. Most authorities recommend small pre-fight meals that provide 500 to 1,000 calories.
The meal should be high in starch, which breaks down more easily than protein and fats. The starch should be in the form of complex carbohydrates (breads, cold cereal, pasta, fruits and vegetables). They are digested at a rate that provides consistent energy to the body and are emptied from the stomach in two to three hours.
High-sugar foods lead to a rapid rise in blood sugar, followed by a decline in blood sugar and less energy. In addition, concentrated sweets can draw fluid into the gastrointestinal tract and contribute to dehydration, cramping, nausea and diarrhea. Don't consume any carbohydrates one and a half to two hours before an event. This may lead to premature exhaustion of glycogen stores in endurance events.
Avoid a meal high in fats. Fat takes longer to digest.
Take in adequate fluids during this pre-fight time. Caffeine (cola, coffee, tea) may lead to dehydration by increasing urine production.
Don't ignore the psychological aspect of eating foods you enjoy and tolerate well before an event. However, choose wisely -- bake meat instead of frying it, for example.
Some athletes may prefer a liquid pre-fight meal, especially if the event begins within two or three hours. A liquid meal will move out of the stomach by the time a meet or match begins. Remember, include water with this meal.
Maintain nutritional conditioning not only for athletic events, but all the time. A pre-game meal or special diet for several days prior to competition cannot make up for an inadequate daily food intake in previous months or years.
Written by Dr. Leon Drucker
Sunday, 20 January 2008 20:36
The more intense the exercise or sport, the greater the body's nutrient needs. Athletes who participate in endurance sports—those that involve more than one hour of consistent activity—have specific needs because of what they demand from their bodies. For example, athletes lose more electrolytes, such as magnesium, potassium and sodium, through perspiration and must diligently replace them. The wear and tear of intense activity may necessitate increased intake of antioxidants such as vitamin E, which can help protect muscle cells from oxidative damage. Since muscle-tissue breakdown is common during intense exercise, athletes also need more proteins to repair the tissues.
To keep their bodies performing optimally, endurance athletes should be familiar with these 10 important nutrients.
The first seven essential supplements are the minerals calcium, iron, magnesium, potassium, selenium, sodium and zinc. Their benefits range from keeping bones strong to minimizing fatigue.
1. CALCIUM This may be the most important nutrient for an athlete. In a survey of more than 10,000 male and female athletes ages 7 to 50, fewer than half consumed 1,000 mg of calcium daily.1 The recommended dietary intake ranges from 1,000 to 1,500 mg/day depending on age and gender.
2. IRON For the casual athlete who trains less than four hours per week, iron deficiency is no more of a concern than for a sedentary person. But athletes who train for six or more hours per week often have iron-deficiency anemia and should be checked yearly for the condition.
Athletes use iron stores more quickly than nonathletes and, considering the neurologic effects of anemia on children and teens who engage in rigorous sports, adequate intake of iron is quite important.5 The recommended dietary allowance (RDA) for iron ranges from 10 to 15 mg/day—an amount easily acquired from food. In the absence of anemia, athletes shouldn't take any supplemental iron because it raises the risk of heart disease and colon cancer.
3. MAGNESIUM This mineral is involved in adenosine triphosphate (ATP) production from fatty acid oxidation, post-contractile muscular relaxation, and bone remineralization. It is also involved in phosphatidylglycerol (DPG) production, which is important to red blood cell formation. ATP, present in all cells but particularly in muscle cells, stores energy. Low magnesium levels can acutely contribute to early fatigue, nausea and muscle cramps. Chronic magnesium deficiencies can lead to increased osteoporosis risk and anemia.
Athletes lose magnesium through sweat and urine. This, combined with the fact that athletes' diets are usually low in magnesium, generally leads to the need for supplementation.7 Recommended intake for endurance athletes is 500 to 800 mg daily.8 Higher doses can cause diarrhea.
4. POTASSIUM This mineral, present in intracellular fluid, is responsible for regulating total body water and stabilizing controlled and automatic muscle contractions. It is also lost through sweat and urine.
In a study of athletes running 40 minutes at 70 degrees Fahrenheit, potassium loss was estimated at 435 mg/hour. The rate of potassium loss is approximately 200 mg/kg of weight lost during exercise.
Cells release potassium into the bloodstream and serum levels rise with exercise, possibly instigating fatigue. Potassium supplementation after short events (less than two hours), and during and after long events, is warranted.10 For postactivity replacement, athletes should take about 435 mg/hour of exercise or 200 mg/kg of weight loss. As much as 150 mg/hour during activity can be tolerated by most athletes. Supplement potassium cautiously because too much too quickly can cause cardiac arrest.
Supplementing with potassium during training does increase markers of recovery, primarily serum lactate and muscle hydration, but does not aid performance.
5. SELENIUM Essential to antioxidant glutathione peroxidase (SeGPx) production, selenium is a free radical-scavenging tripeptide made up of glutamine, cysteine and glycine. It is concentrated in the lining of the GI tract and lungs, in the liver, and in skeletal muscle. In an animal study, reducing muscular SeGPx increased cellular damage from prolonged exercise, supporting the theory that free radical-induced muscle damage causes muscle fatigue.
Research shows selenium benefits athletes' immune function and helps repair cellular damage. Researchers studied the selenium supplementation effects on muscle SeGPx in 24 healthy nonsmoking males. Half took 240 mcg of sodium selenite; half took placebo. After cycling to exhaustion—durations ranged from to 3.5 hours—the group that took selenium showed less cellular damage.
Supplementation with 200 mcg of selenium is safe and warranted for endurance athletes.
6. SODIUM This element helps cells retain water and prevents dehydration. Sodium also enables ATP generation. For events lasting longer than five hours, especially in hot weather, hyponatremia (dangerously low sodium) is a real concern. This especially applies to first-time or slower-running marathoners. Most organized events have aid stations with salty snacks. Anyone out for more than a few hours, especially on a warm day, should make sure to get some salt from snacks and fluid-replacement drinks.
A prospective study was performed on 36 athletes during a three- to four-hour triathlon and 64 athletes at an ironman race, which lasts between nine and 15 hours. No athletes were hyponatremic after the shorter race, but 27 percent were hyponatremic following the ironman. An average of 17 percent of the ironman participants required medical attention, most for hyponatremia.
Extrapolated from that study, athletes should aim for 80 to 100 mg sodium per quart of hydrating beverage and 100 to 300 mg sodium per hour from other sources.
7. ZINC This mineral aids in post-exertion tissue repair and in the conversion of food to fuel. Both male and female athletes have lower serum zinc levels compared with sedentary individuals. Studies correlate endurance exercise with periods of compromised immunity—zinc depletion may be one reason.
Those who train without days off lose zinc even more quickly. In a study of cyclists, researchers looked at zinc excretion via sweat. Half of the group underwent intense training for two months. Half underwent moderate training with two to three days off per week. Both groups were studied before and after. The exercising group showed increased zinc excretion while the control group showed no increase.16 The researchers believe altered zinc metabolism coupled with increased zinc excretion and stress levels lead to fatigue and decreased endurance.
Athletes should take 30 to 60 mg zinc daily.17 Zinc picolinate or monomethionate are most easily tolerated.
Prevent Oxidative Damage
Antioxidants are another set of nutrients that endurance athletes are wise to use.
8. VITAMIN E For athletes, one of the most important antioxidants is vitamin E. Aerobic athletes may have an increased need for this vitamin because their cells undergo more oxidative damage. Research shows athletes have less cellular damage when they ingest more vitamin E.19 Aerobic exercise places additional demands on the molecular free radical scavengers of the body, and vitamin E is a well-known scavenger.
In a study of 30 top-class cyclists, five months of supplementation with natural vitamin E (alpha-tocopherol) at an 800-IU daily dose significantly decreased markers of oxidative damage to muscle tissue. However, vitamin E did not benefit athletic performance.
Studies evaluating vitamin E as an ergogenic, or performance aid, show no benefit.19 One possible exception is at higher altitudes where oxidative stress is more intense. A group of six mountain climbers took 400 mg synthetic vitamin E (dl-alpha-tocopherol acetate). During exertion at altitude, they showed less output of pentane and lactic acid—both markers of oxidative damage, but not suggestive of improved athletic performance. The athletes also showed a statistically significant increase in anaerobic threshold compared to a placebo group.
The amount of vitamin E necessary to benefit athletes is not obtainable through diet. The jury is still out on natural vs. synthetic vitamin E, but endurance athletes should take 400 to 800 IU/day.
Protein and Glutamine
Without adequate protein and glutamine, athletes can feel the effects of reduced metabolism, poorer recovery times and increased susceptibility to infections.
9. PROTEIN The RDA for protein is 60 mg per day for adults (specifically 0.8 g/kg of body weight/day). This recommendation, however, is based on the needs of sedentary individuals. Recent studies indicate that protein needs increase during strenuous activity, which applies to both strength and endurance athletes.
Endurance athletes need more protein for different reasons than strength athletes do. Endurance athletes primarily use protein for maintaining aerobic metabolism, compared with the increased tissue-repair needs of strength athletes. When intake is inadequate, the body sequesters the needed proteins from lean tissue, which gives overtrained endurance athletes a gaunt appearance. A protein deficit also impairs an athlete's recovery and wound-healing ability.
Researchers recommend endurance athletes eat 1.2 to 1.4 g/kg of body weight/day of protein.22 For a 155-pound athlete, this means a total of 85 to 100 g protein per day. Only a few studies recommend protein intake levels as high as 2 g/kg of body weight/day.
10. GLUTAMINE This amino acid increases the numbers of lymphocytes and macrophages. When glutamine levels are low these immune cells show depressed activity.24 Prolonged exercise consistently lowers glutamine levels. Glutamine supplementation reduces vulnerability to infections after prolonged exercise, though a few studies examining this phenomenon at lower exercise intensity levels have not shown benefit.
Oral glutamine replacement after exercise can lower infection risk. In one study, 200 runners and rowers were given placebo or 2,000 mg glutamine two hours after exercise. In the seven days following the exercise, 81 percent of the glutamine-supplemented group were infection-free compared to 49 percent in the placebo group.
A supplement that provides 2 g glutamine daily is a wise choice for athletes in training.
Athletes who train strenuously for competition have greater nutritional needs than sedentary people. Adequate nutrients can mean quicker recovery time, lower infection rates, less fatigue, and ultimately, can help athletes reach their desired performance levels.
*Do not supplement unless a deficiency is verified by a health care professional. **Dosage during intense activity only.
* Athletes achieve peak performance by training and eating a variety of foods.
* Athletes gain most from the amount of carbohydrates stored in the body.
* Fat also provides body fuel; use of fat as fuel depends on the duration of the exercise and the condition of the athlete.
* Exercise may increase the athlete's need for protein.
* Water is a critical nutrient for athletes. Dehydration can cause muscle cramping and fatigue.
Becoming an elite athlete requires good genes, good training and conditioning and a sensible diet. Optimal nutrition is essential for peak performance. Nutritional misinformation can do as much harm to the ambitious athlete as good nutrition can help.
Written by Dr. Leon Drucker
Sunday, 20 January 2008 20:34
Fighters need more minerals, more amino acids, more enzymes and more phytonutrients and vitamins. They need more antioxidants to protect against the byproducts of exercise. They need more natural Cox-2 inhibitors to protect against inflammation. When these nutrient needs are unmet, cells are damaged. So, if you are training in mixed martial arts, you need a lot more nutrition then almost any other sport
Fighters need to ensure a double or triple supply of assimable, natural source, entire spectrum minerals and trace minerals. Secondly, any one training as our modern mixed martial arts fighters do need a double or triple supply of antioxidants to stand as bodyguards against the daily onslaught of free radicals produced by extraordinary exercise.
The essential nutrients that everybody needs are protein, carbohydrates, fat, vitamins, minerals and trace elements. You need first-class protein, which is defined as a protein containing all eight essential amino acids. Fish, chicken, meat, eggs, milk and cheese are examples. Complex carbohydrates are preferable to the simple form, eg, wholewheat products, oats, potato, rice and pasta. Fat intake should ideally be 50% unsaturated. Olive oil, flax seed oil and similar products are representative of the best form of fat. The ideal diet for an elite athlete is 40% carbohydrates, 30% protein and 30% fat.
Creatine is found in meat, but not in sufficient quantity to make much difference to athletic performance. It increases the amount of ATP in muscles, thereby allowing for greater contraction and consequently, increased strength and power. That it is effective is beyond doubt. Numerous double blind tests have proved that it can add strength and energy to an athlete, particularly those in explosive events, as opposed to events requiring endurance. What has been debated most is the amount to take daily. One person who pioneered creatine stated that the effective, and safe daily intake is 3 grams a day. There are no reported side effects at this level, but excessive amounts well above this may cause muscle cramp. Anyone who wants to increase their explosive power and overall strength should give creatine a try. It seems to work for most.
Glutamine is the most abundant amino acid in muscle tissue. When you train or compete hard, you break down large amounts and this needs to be repaired before you train again. A high level of glutamine speeds up this process. Although well distributed in protein foods, two grams taken on a workout day have been documented to be beneficial in enhancing recovery. Glutamine is available in capsules or powder from most health stores. In powder form it’s tasteless, and mixes easily with water.
B vitamins in general play a role in the creation of energy. There are eleven members of the B complex: some help the body digest carbohydrates, while others help to utilise fat. The co-enzyme version of some B vitamins is of particular value in promoting energy. NADH is the active constituent of niacin (B3) and has received a lot of publicity of late. It is even being promoted as a supplement for people suffering from the most wearying of maladies, Chronic Fatigue Syndrome. When you suffer from that, everything is an effort and you simply cannot function. NADH has been reported as having, in some instances, a remarkable effect in restoring energy to people who took 10mg a day over a number of weeks. If it can do that for those with a severe lack of energy, athletes and the very active could benefit in the same way. It is a better conversion of food into usable energy, which niacin helps to do anyway.
The co-enzyme form is just that more effective. It is worth a try…
Some years ago, a new supplement, ornithine, was introduced. The end product of arginine amino acid, it was promoted as being good for muscle growth and strength and some tests showed that it could be, in very large amounts. These amounts were too high to be practical, so ornithine faded away. Then a combination of ornithine and glutamine was tried. Ornithine alpha-ketoglutarate was the name or simply, OKG. Taken at levels of 2-4 grams a day, it has the effect on some people of increasing power, training energy and drive. The only way to get this nutrient is in supplement form.
If you need a protein supplement at all, the best is whey protein. If your diet is high in protein foods, then no supplement is usually required, but some people do need extra. Whey is derived from cheese and has the highest biological profile of any protein food, even eggs. The term biological means how near the amino acid structure is to that of human muscle. A total of 70% of body cells are made up of three amino acids, leucine, isoleucine and valine, which are often termed branched chain amino acids or BCAAs. Since they play a key role in muscle recovery, BCAAs assume a greater importance than most other amino acids, although all amino acids are needed. Whey protein has a higher level of these key aminos than any other food. So, if your diet isn’t as high as it might be in protein, and you decide to take a supplement, whey protein isolate, not concentrate, is recommended.
Summary
As stated at the beginning, for many if not most people, a good varied diet is often all you need, even if you indulge in active sports. However, the further up the ladder of exertion you go, it’s often good practice to help your body to function at a more optimum level by using a few natural food supplements. There is nothing wrong in doing this; you’re not attempting to force your body into doing more than it’s capable of; rather, you are helping your body to do what it is capable of doing better. No substance on its own outside the drug field will make a dramatic difference to your physical or indeed mental capabilities. However, many will enhance them. The essential difference is that natural food supplements work with the body, while drugs work on the body. All of the items covered are natural and carry no known side effects if taken at the levels suggested.
The best way to try any substance is to take a single product for 4-6 weeks and observe the effects. Have you more energy; can you train harder; do you feel better…? At the end of the trial period, stop, take a week’s break, then try another product, having noted the response to the previous item. Once more give it 4-6 weeks, stop, take a week’s break, and try the next one on the list yet again noting down your response. Continue like this until you have tried the ones that most appeal to you. At the end of the trial period, you will have a very good idea of what works for you, and what doesn’t. Once you do know this, and the same principle will apply whenever any new product comes on to the market, then you will be able to formulate the most effective nutritional program made exclusively for you. The end result will be that you will be much more capable and effective, in your training and competition.
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