Athletes have varying nutritional needs compared to sedentary individuals. High intensity and high endurance output of exercise for 90 minutes or more, requires a high level of caloric and macronutrient intake to maintain strength, energy, and aid in recovery. An athlete will require more vitamins, minerals, and other nutrients as well as a variety of high complex carbohydrates and low-fat whole foods with plenty of liquids for hydration. Besides, athletes will also need to consider meal timing and how to tailor requirements to specific cycles within their sport.
PROPER NUTRITION
Proper nutrition provides athletes with the energy, nutrients, and hydration to meet the demands in their training and perform optimally during games. The main goal is to replace lost water and fuel burned in training or during competition. To improve athletic performance, athletes must follow a healthy, balanced diet and pay particular attention to nutritional strategies that ensure a strong recovery. Athletes may need to consider caloric needs, micronutrient amounts and ratios, meal and snack timing, tailored considerations based on body weight, composition, and time in training. The main goal is to replace the water lost and the fuel burned in training or competition.
A healthy diet is essential to feeling well and enjoying life to the fullest. remember to eat a variety of nutritious foods and try something new each week. A healthy plate consists of 50% Fruits and Vegetables, 25% Protein rich foods, 25% Whole grains and fiber rich carbohydrates.
NUTRIENTS
There are six major nutrients – Water, Vitamins, Minerals, Carbohydrates, Proteins, Fats.
VITAMINS
Assist in the production of energy in the body and are required for the construction and maintenance of healthy tissue. They do NOT provide fuel to the body.
MINERALS
Assist in the transformation of fuel into energy. They help maintain healthy tissues and regulate body fluids.
TRAINING DIETS
Choosing the right foods and eating them at the right time is key to maximizing your athletic performance. Whatever your training time of day, you as an athlete, should consume a low fat, high-carbohydrate meal as soon as possible. Cereal, whole grain bread with jam, juice or fruit, milk or yogurt, pasta or chili, vegetables are a few examples. The Dietary Guidelines suggests that macronutrient ratios for adult are as follows:
Carbohydrates 45 – 65% of Calories
CARBOHYDRATES
Carbohydrates (Carbs) receive a great of attention due to the vital role they play in athletic performance. Carbs break down into glucose (sugar) in the body, providing energy.
Glucose enters our bloodstream, but in order for it to be used as energy, it needs insulin to carry it into the cells. When this process works properly it is referred to as insulin sensitive. Insulin binds to the sugar in the bloodstream, the cell responds to the presence of insulin and the sugar is shuttled into the cell and out of the blood However, if we abuse this system by constantly having too much sugar, the cells will stop responding to the insulin. This is called insulin resistant. The sugar still binds to the insulin but the cells no longer respond to the insulin. Thus, the sugar remains in the blood. High blood sugar is dangerous for the body. Our body first reacts by sending out more insulin, which brings our blood sugar levels low and makes us crave more sugar to solve the problem, creating a viscous cycle of high to low blood sugar.
Many athletes prefer carbs as the preferred fuel source particularly when the intensity is high and is sustained over a long period of time. Carbs provide ample amounts of glycogen and blood glucose to fuel the demands of exercise.
They provide energy for the brain and nervous system, and is stored in the liver and muscles with the excess converted to fat and stored for future use. Athletes will need different amount of carbs based on the volume of training or exercise.
If an athlete participates in a moderate amount of intense training (2-3 hours per day 5-6 times per week), an athlete should consume 5-8 grams (g/kg) per body weight per day. Example: 1,200 g of carbs for athletes who weighs 150kg.
For high volume intense training (3-6 hours per day in 1-2 daily workouts 5-6 times per week) an athlete should consume 1-10 g/kg of body weight or 1,500 g of carbs per day for an athlete who weighs 150 kg.
NUTRIENT-RICH SOURCES OF CARBOHYDRATES:
Grains (brown rice, quinoa, oats, and pasta) cereals, milk, yogurt, vegetables (potatoes) legumes, and fruit.
Complex Carbohydrates are foods that are nutrient dense, contain fiber, and have a complex structure requiring more digestion.
NUTRIENT-POOR SOURCES OF CARBOHYDRATES:
Candy, soft drinks, sugar, honey, and baked goods.
Simple Carbohydrates are things like white bread, white pasta, cookies, white flour, etc. These foods are nutrient void and due to their simple structure, minimal digestion is required.
Protein: 10-35% of calories
Proteins
Protein also plays an essential role in sports nutrition. Athletes need the necessary amount of amino acids to help build and repair muscles and tissues. Proteins provide a structural substance for growth and repair of tissue primarily in muscle and bones, necessary for a healthy immune system. Proteins can also be used as fuel if fat or carbohydrates are not available. Athletes with intense training rituals may benefit from ingesting more than 2 times the recommended daily amount suggested by the Dietary Guidelines.
The International Sports Sciences Association, suggests athletes can consume 2 g of protein per 1 kg of body weight and that higher amounts of protein can avoid protein catabolism and slow recovery which is a major factor in muscle wasting and injury susceptibility.
Protein volumes for moderate intense training 300 g of protein per day for an athlete weighing 150kg. Higher intensity training 330 g of protein for 150 kg. athlete.
HEALTHY DIETARY SOURCES OF PROTEINS:
Lean meat, fish, seafood, poultry, milk, dairy products, eggs, cereals, legumes, and nuts, seeds, soy – including tofu & tempeh.
Saturated & Unsaturated Fat: 20-35% of calories
FATS
Fats are essential to the diet and maintain key bodily processes such as hormone metabolism and neurotransmitter function. Fats provide the primary fuel for the aerobic energy system. These are athletes with high energy demands. The body can store unlimited quantities. Small quantities of dietary fat are needed to provide essential fatty acids and for the transport of certain vitamins.
The international Sports Sciences Association suggests athletes adjust ratios based on the goal of physical activity. For example, endurance athletes would increase carbohydrate intake and strength athletes would increase protein intake.
PROPER HYDRATION
This is equally important as any athlete will tell you, to replenish what you lose through activity. Water is essential for health and performs many crucial body functions, with exercise our body needs a higher consumption than normal. Drink plenty of water to keep your body functioning at optimal ability. Adding salt or glucose may reduce your body’s absorption of water and also high-fiber foods can attract water to the gastrointestinal tract causing bloating, heaviness, and dehydration.
HYDRATION:
The main goal is to replace water lost and the fuel burned in training or games. Replacing fluids is highly important;
Before Activity: 400 to 600 mL or 13.5 oz. to 20 oz. @ (6° to 10°C temperature)
During Activity: 100 to 200 mL or 3 oz. to 6.5 oz. every 15 minutes (the body cannot absorb more)
After Activity: Drink enough water until all the sweat lost has be replaced.
WHAT NOT TO DRINK:
Glucose or sodium-rich drinks. Combining salt with water can reduce the absorption of water in the body.
INADEQUATE REHYDRATION INDICATOR:
Dark (concentrated) urine.
CAFFEINE:
Is present in many foods and drinks, and studies show there is no relation to the enhancement of physical performance or recovery. It has been identified to promote water loss (diuretic effects).
WATER
Required by all tissues for normal function.
NUTRITIONAL STRESS OF EXERCISE
Based on the intensity in which you play, hydration and energy nutrients are directly impacted. Sweating and ventilation can cause fluid loss, especially in hot, dry environments.
RE-ENERGIZE:
What you eat after playing pickleball determines the quality of your next pickleball session and your energy level for the rest of the day. Rebuilding glycogen storage after exercise is critical. Glycogen is a complex carbohydrate that your body uses for quick energy. Fuel your next performance with carbohydrates and protein after exercise. It will rebuild glycogen stores and speed up muscle recovery.
SKIPPING MEALS
Sometimes busy schedules mean a skipped meal now and then but it could lead to a drop in your pickleball performance. Attempting to play or train on an empty stomach will diminish your energy levels. Try to eat something every three hours; snack with pretzels, dried or fresh fruit, energy bars, or a trail mix.
TIMING OF MEALS
Timing is essential to performance.
Fats take 5 – 9 hours to burn and slow down digestion of other food,
Proteins take 3 to 4 hours to leave gastrointestinal tract (GI),
Carbohydrates take 1 to 3 hours to digest,
Liquids usually leave GI faster than solids.
FOODS TO AVOID
Avoid foods high in sugar and sodium.
SPECIAL DIETS
Diabetics should have a snack ready and available during exercise. Break often to monitor sugar levels.
EATING DURING TOURNAMENTS
Liquid diets are key. Muscles will rely primarily on fuel stored from meals eaten in the days before the competition. Food is eaten on the day of events fuels the brain and keeps the muscles topped up, especially when the competition is long or intermittent. A stomach filled with food can cramp and may cause adverse effects on performance.
1 HOUR BEFORE: High complex carbohydrate, low Fat, little protein, low fiber, primarily liquid,
2 HOURS BEFORE: High complex carbohydrate, low fat, moderate protein,
3 HOURS BEFORE: High complex carbohydrate, moderate fat, more protein.
PLAN AHEAD
Recommended foods may not be available at the competition site. Bring your own items in a cooler;
packs of juice, bottled water,
fruit – fresh or dried,
yogurt, cheese and crackers, or muffins and quick breads, oatmeal,
bagels, pudding, or small boxes of cereal,
fig newtons, arrowroot biscuits.
Any other special diet foods individual to you.
Picnic Kit – knives, spoons, forks, bowls, cups, plates, serviettes, water jugs, etc. Coffee urn is excellent when wanting hot water for cereal or hot chocolate.
SUPPLEMENTS
You may be one of billions across the U.S. and Canada who complement their diet with vitamin and mineral supplements. There is no evidence to prove supplements enhance or increase performance in athletes. Studies have shown that the potency of supplements varies tremendously and that commercially available may not contain the type or amount of ingredient listed on the label. The ingredients used for many supplements do not have a widely accepted standard for potency, source, and proven efficacy like vitamins and mineral ingredients do. Also, sources are so varied. Verifying safety and purity of a particular ingredient becomes a challenge, so whether it is a joint, metabolic, respiratory, or other type of supplement, consider the following to find the product that best suits your needs:
Do your research before purchasing a supplement. A well known company that conducts research demonstrating the efficacy of their products is more likely to produce a quality product. If a product uses testimonials, instead of science, and sounds too good to be true, it probably is. If you are going to purchase a supplement, select a company that has a well-staffed customer support system.
Consult your doctor or a nutritionist. You many not need a supplement or there may be a reason that a particular supplement might not be safe.
Be honest with your doctor or nutritionist. Be transparent about all the drugs, supplements, and the diet you are on. Avoid over-supplementing. There are important, deleterious nutrient-supplement-drug interactions that can occur, especially if multiple poor quality supplements are being consumed.
Follow the product’s directions and critically evaluate your progress. Many supplements have “loading” and “maintenance” doses. Some supplements can take time to be effective, and sometimes there might be a perceivable response. Those cases warrant another discussion with your doctor or nutritionist to either choose another supplement or another approach to your condition.
Dietary sources of whole foods are always preferable to supplementation because the body absorbs them better.
Here are 11 tips from some nutrition experts:
Vitamins are only needed in proportion to the amount of fuel burned and body size. Consuming extra does NOT improve performance, healing, or health.
Pre-event nutrition can have a major effect on performance.
Timing of meals is essential for balance of fluid, and electrolyte replacement.
Learn which foods affect you adversely and which foods are easily tolerated.
Do NOT eat new foods on competition day.
Tea and coffee are permitted in moderation but caffeine promotes water loss which can lead to dehydration.
Excessive protein consumption may also lead to dehydration that can hurt your performance.
Large quantities of vitamins can have toxic effects, like headaches, joint pain, loss of appetite, and fatigue.
A well balanced diet supplies all the minerals a body needs in adequate quantities.
Iron deficiencies are common in athletes, particularly women. If you suspect an iron deficiency, consult a physician or qualified professional to help assess your diet.
Replacement of water is critical. Large losses of water can lead to poor performance or be as serious as having life-threatening effects such as heat cramps, heat exhaustion, or heat stroke.
Sample Meal Plan – Training
Sample Meal Plan – Training
Regular Diet
High Carbohydrate Diet
Breakfast 1 cup milk 1/2 cup Juice (Apple or Orange – not from concentrate) 2 slices whole grain bread (toasted) 2 tsp. butter 3 tbsp Jam/Jelly/Honey 1 cup dry Cereal Morning Snack 1 Apple or 1 cup juice Noon Meal 1 cup Milk Tossed Salad 2 tbsp. Dressing 1 cup Soup 1 cup Fruit Salad Sandwich – 2 slices of bread – 3 oz. Meat/Fish/Poultry – 1 tsp. butter Afternoon Snack Banana Evening Meal 1 cup Milk 1 cup Cooked Vegetable Tossed Salad 2 tbsp. Dressing 2 cups Potato/Rice/Pasta 3 oz. Meat/Fish/Poultry Fruit Crisp 1 tsp. Butter Evening Snack 1 cup juice 6 plain biscuits
Breakfast 1 cup milk 1/2 cup Juice (Apple or Orange – not from concentrate) 3 slices whole grain bread (toasted) 2 tsp. butter 3 tbsp Jam/Jelly/Honey 1 cup dry Cereal Morning Snack 1 Apple or 2 cups juice Noon Meal 1 cup Milk Tossed Salad No Dressing – Use (lemon juice) 1 cup Soup 1 cup Fruit Salad Sandwich – 2 slices of bread – 2 oz. Meat/Fish/Poultry – 1 tsp. butter 6 Saltines or 1 Roll Afternoon Snack 1 cup juice Evening Meal 1 cup Milk 1-2 cups Cooked Vegetables Tossed Salad No Dressing – Lemon juice 2 1/2 cups Potato/Rice/Pasta 3 oz. Meat/Fish/Poultry Fresh Fruit 1 tsp. Butter Evening Snack 2 cup juice 6 plain biscuits
Sample Meal Plan
Nutrition Plan for Athletes
Coaching Advice:
During training, you should allow for between 17 and 26 calories per pound of bodyweight depending on the intensity of each workout. During the taper – Begin increasing carbohydrate intake to about 65% or more of total calories. If you don’t have an appetite for the 3 P’s, try fruits or other complex carbohydrates that you enjoy. Liquid sources of carbohydrates, such as fruit juices or sports drinks are also great alternatives.
Coaching Tip:
You may start to feel a little sluggish after reducing your training and flooding your body with carbohydrates and glycogen stores in your muscles. Fact: Water also gets tucked away the glycogen and you will notice a weight gain. Do not panic. Your storage of glycogen and water will pay off during the tournament when you place huge demands for energy on your system.
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Athletes have varying nutritional needs compared to sedentary individuals. High intensity and high endurance output of exercise for 90 minutes or more, requires a high level of caloric and macronutrient intake to maintain strength, energy, and aid in recovery. An athlete will require more vitamins, minerals, and other nutrients as well as a variety of high complex carbohydrates and low-fat whole foods with plenty of liquids for hydration. Besides, athletes will also need to consider meal timing and how to tailor requirements to specific cycles within their sport.
PROPER NUTRITION
Proper nutrition provides athletes with the energy, nutrients, and hydration to meet the demands in their training and perform optimally during games. The main goal is to replace lost water and fuel burned in training or during competition. To improve athletic performance, athletes must follow a healthy, balanced diet and pay particular attention to nutritional strategies that ensure a strong…
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