The nutritional needs of athletes are different in relation to their nutritional objectives. Nonetheless, an adequate diet with the proper provision of calories is paramount. In the event an athlete wishes to build body mass, 24-27kilocalories per pound body weight are required each day (NC State University n.d., para 2). In the case of maintenance, female athletes require 17kcal/pound body weight per day, but their male counterparts will require more. Based on the report from the coach, the female athlete has poor feeding habits given her responsibility as an athlete. Most likely, she is not getting adequate calories, and this can have long-term detrimental health and social effects.
In relation to the case, my approach entails an emphasis on the essence of carbohydrates and associated consequences in the event an athlete does not have an adequate consumption of this nutrient. This discussion, alongside the infographic, highlights the different sources of carbohydrates and the number of carbohydrates in each food group. Other than carbohydrate intake, fluid intake has been emphasized as an important nutritional concern for athletes. In addition, the paper indicates the essence of other nutrients that are required for an athlete to gain optimal performance. This paper is meant to stress the fact that “nutritional misinformation can do as much harm to an ambitious athlete in the same way good nutrition can help” (Anderson, Young & Prior 2010).
The Carbohydrate needs of an athlete are much higher than for a non-athlete individual of the same age. The following constitutes one serving of carbohydrates.
- Bread, cereals, starchy vegetables (15g)
- Fruits (15g)
- Dairy products (12g)
- Commercial cereals and drinks (check labels)
- Non-starchy vegetables (5g)
Therefore, depending on one’s requirements, one is able to know how much to each from which food groups to meet her daily needs.
Consumption of carbohydrates is imperative because of the negative consequences associated with low energy. Carbohydrates are the main source of energy, and poor or low consumption of food groups rich in this nutrient has adverse effects. In a bid to maintain small body size, female athletes will adopt a poor dieting habit, which aggravates over time, leading to clinical eating disorders in severe cases. The ultimate outcome is a chain of negative bodily changes known as the Female Athlete Triad. The triad defines the causal relationships between “low energy intake, menstrual function, and bone health” (Australian Sports Commission 2015b, para 2). Low energy intake means that the body is not able to engage in activities that demand the utilization of energy, for example, menstrual function.
Oxygen is often a limiting factor in long-duration events; hence, the reason carbohydrates are the best sources of energy among the macro-nutrients. Levels of muscle glycogen at the start of vigorous exercise are imperative because it is the glycogen that acts as a source of energy after conversion to glucose during an event. Carbohydrate intake in the form of glucose solutions (6-8%) during an event is recommended (Anderson, Young & Prior 2010). Dieting is associated with an automatic inadequate intake of carbohydrates, proteins, and fats; yet, each one of these nutrients has an important role to play for optimal body functioning. The essential dieting tip would be to take the optimal amounts of these nutrients; hence, the need for a nutritionist/dietician.
Athletes who consume meals within an hour of the event experience hypoglycemia and fatigue at the start of the exercise due to “excessive carbohydrate oxidation and a reduction in blood glucose” (Australian Sports Commission 2015a, para 2). This negative outcome is the reason for longer time frames between eating and event are recommended. In addition, athletes who suffer from gastrointestinal problems while exercising or competing perform better when the time frame between eating and the event is prolonged. Dehydration is a major cause of “fatigue, impaired muscle endurance, reduced gastric emptying, and impaired mental functioning” (Australian Sports Commission 2015a, para 9). The fluid deficit is associated with impaired performance. According to the Australian Sports Commission (2015), as little as a 2% fluid deficit in relation to body mass is detrimental to an athlete’s performance. Nutrition after an event is equally important. It is recommended that athletes consume a high-carbohydrate diet 20-30 minutes after an event, and later should consume 0.5grams per pound body weight after two hours (NC State University n.d.).
The body also uses fats as a source of body fuel and in the absorption of various vitamins and minerals. The use of fats as a source of body fuel is determined by two things: “the duration of an event and the athlete’s condition” (Anderson, Young & Prior 2010). Low-fat diets (<15% of total calories) are considered inadequate and may limit an athlete’s performance (U.S. Department of Health and Human Services 2015). Fats are a source of energy during prolonged aerobic trainings/events. There is a misconception that proteins are useful in building muscle, but the truth is muscle building is attributed to training. In the case of a female athlete who will prefer a weight loss diet, a diet plan commensurate with the recommended dietary guidelines will suffice.
It is true that reductions in body weight and/or fat are associated with better performance in some cases, for example, a runner uses less energy when weight is lost. However, restriction of carbohydrate intake is not the way to achieve healthy weight loss, and neither is the restriction of fat. The essential thing is to work closely with a dietician who will evaluate individual needs and requirements and subsequently prepare an adequate diet to meet the athlete’s nutritional goals.
References
Anderson, J Young, L & Prior, S 2010, Nutrition for the Athlete, 2015, Web.
Australian Sports Commission 2015a, Pre-event Nutrition, Web.
Australian Sports Commission 2015b, The female athlete triad: nutrition and eating, Web.
NC State University n.d., Nutrition for Athletes, 2015. Web.
U.S. Department of Health and Human Services 2015, Nutrition and Athletic Perfomance, Web.