Use foods, not drugs for sports success

ALL athletes who compete wish to win, and many athletes are prepared to do whatever it takes to succeed.

Despite the wide publicity of the negative effects of drugs, many athletes still risk the chance for that one moment of glory. More often than not, what is needed is appropriate eating strategies and not wanton use of nutrient supplements. The registered nutritionist, especially one that is suitably experienced in sports nutrition, is the best source of information and guidance on eating for success without the use of unwarranted supplements. A sports nutritionist can help in selecting foods in the right combinations and quantities to meet the special needs of each athlete.Athletes can get that competitive edge while staying drug free by eating right. Good nutrition legitimately and effectively improves athletic performance as attested by many top athletes. Studies have confirmed that the better the nutritional status of the athlete, the better he/she will perform. While training alone can enhance strength, skill, speed and agility, nutrition is necessary to boost endurance, help avoid injury, speed up repair of tissues, to build resistance to disease and avoid burn-out.Eat for psychological fitnessAll physical activity requires the energy provided by food. The muscles store the energy that will be needed for competitive events. As this store is used up during training and competition, it must be replenished daily and in a timely fashion by eating regular, well-spaced meals to ensure proper fuelling of the brain. Athletes need to understand how to eat relative to their personal requirements, type of sport and level of exertion such as for repetitive events. If the athlete does not eat appropriately, the activity cannot be sustained at the desired intensity, especially for repetitive activity. This results in underperformance from central fatigue that can be misinterpreted as psychological weakness during competition.Enhance endurance without supplementsThe storage form of energy in the muscle is carbohydrate, so foods high in carbohydrate (those from plant sources) must be adequate. Athletes who eat irregular meals and especially of foods too high in fat, will lack the energy needed for sustained training and competition. On the other hand, some athletes eat carelessly and gain weight from eating too much and this also hinders performance because of inappropriate body composition. Turning to supplements without appropriate fuelling strategies will not eliminate early fatigue. Athletes need to be professionally advised by a registered sports nutritionist on how to fuel up for competition and be individually guided through the process.Avoid injury and speed recoveryThe parts of the body involved directly in physical activity are bones and muscle. Food provides a range of natural anti-inflammatory substances along with the building blocks for strengthening bones and muscle in the form of protein and the minerals along with essential vitamins. Blood carries nourishment to all parts of the body and especially oxygen to the exercising muscle which requires good nutrition. The athlete needs to understand how to eat for quick recovery, not just providing the nutrients, but in the correct combinations and ratio for optimal uptake by the muscles. Timing of this nourishment is critical for success, especially for repetitive events.Build infection resistance and consistency of performanceAny bout of infection will prevent the athlete from undertaking adequate training and frequent nuisances are colds and flu. Generally, a well-balanced diet will help build resistance, but some nutrients are noted for their anti-oxidant properties, that is, they clear the body of toxic substances which are produced during strenuous exercise.Also critical to optimum performance is proper hydration. Water should be taken before, during and after training and competition. Again, proper timing, correct volume and temperature are needed to promote water retention and to avoid adverse effects when taken too close to the time of competition. If sweetened drinks with electrolytes, such as commercial drinks are used, they should be at the correct concentration and volume.Editor’s note: Patricia Thompson MSc is a Registered Nutritionist, Masters Sports Nutritionist, who can be reached at patriciat@cwjamaica.com

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Use foods, not drugs for sports success