Nutrition Fundamentals: Zoning in on the Diet That's Right for You

It's often said that athletes need a certain percentage of dietary fat, carbohydrates and protein. But there is a problem with that approach. The problem is this - it assumes that we all need the same percentages. It assumes that we are all genetically and physically the same; that we all participate in the same sport, have identical training programs, and identical lifestyles.

Of course we are each unique. Using percentages is not individualized enough to meet the needs of different athletes.

How can you find a diet that works for you and meets your needs? Read on.

Protein

Do athletes need more protein than couch potatoes? Yes. Research shows that 1.5 gm protein per kilogram body weight (about 0.68 gm/pound) provides adequate protein for most athletes.

About twice the level recommended for non-athletes, this amount of protein takes into account the additional protein needed for long workouts and resistance training. Table 1 shows other factors that increase an athlete's protein needs. Table 2 gives you an example of how you can calculate your daily protein needs.

Carbohydrates

Have you heard about "glycemic index"? Based on this grading system, carbohydrate foods are classified as high glycemic index if they make your blood sugar increase quickly, and as low glycemic index if they make your blood sugar increase slowly. It has been proposed that everybody should eat mostly low glycemic index foods, like dried beans, fresh fruits and veggies) and stay away from high glycemic foods (like pasta, bagels, potatoes, breakfast cereal and bread). What gives?

The effect food has on your blood sugar can be important if you have diabetes. But for athletes who don't have diabetes, it is less important.

The most important thing for athletes is to get the right amount of carbohydrate, from many foods, to support their particular training. Both high glycemic index and low glycemic index carbohydrates provide energy for high intensity workouts.

How much carbohydrate do you need? There's no exact number of grams or no "magic" percent, but there are some guidelines:

Minimum amount:200 grams carbohydrate per day.
Eating less than 200 grams per day increases the odds you'll feel tired, get headaches and be irritable.

Moderate Amount:5 grams per kilogram body weight per day (2.3 grams/pound).
If your workouts are plyometrics, drills, sprints, weight lifting or skill training, your carbohydrate needs are moderate. Also, if your workouts include less than an hour of aerobic training (running or biking), you have moderate carbohydrate needs.

High Amount:8 to 10 grams per kilogram body weight per day (about 3.6 to 4.5 grams per pound).
You have high carbohydrate requirements if you are running biking, swimming, skiing, climbing, rowing or doing other aerobic workouts for more than 60 minutes on most days.

The food list below gives carbohydrate and protein content for common foods.

So what would happen if you ate more protein than needed and less carbohydrate? The body is very adaptable. Most likely, some of the protein would be burned for energy. If there were still extra protein hanging around that could not be used for muscle growth and repair, it would be converted to fat.

Conclusion

Running out of steam before practice is over? Check your carbohydrate intake. Not making strides in the weight room? Check to see if protein is in short supply.

Forget percentages.

Knowing how many grams of protein and carbohydrate you need based on your body weight and training is a fundamental step toward reaching your peak performance.

Protein/Carbohydrate Guide

Protein These foods - in the amounts shown - have 20-25 grams of protein: Hamburger - 1 small Steak - 3 oz Pork chop - 1 small Tuna - 3 oz Turkey - 3 oz Chicken - breast These foods - in the amounts shown - have 7-8 grams of protein: Yogurt - 6 oz Nuts - 1 oz Sunflower seeds - 1 oz Peanut butter - 2 tablespoons Legumes (pinto beans, kidney beans, etc.) - cup Egg - 1 large Milk - 1 cup Cheese - 1 oz These foods - in the amounts shown - have 2-3 grams of protein: Bread - 1 slice Bun - Rice - 1/3 cup Ready-to-eat cereal - cup Bagel - (small) Pasta - cup Potato - 1 medium Vegetables - cup Carbohydrate These foods - in the amounts shown - have 15 grams of carbohydrate Bread - 1 slice Bagel - Tortilla - 1 Waffle - small Breakfast cereal - cup Corn or peas - cup Non-starchy vegetables - 1 cups Popcorn - 3 cups Chips - 15 Pinto, kidney or white beans - cup Yogurt, fruit-flavored - 3 oz Cantaloupe, honeydew, or watermelon - 1 cup Apple, banana, orange or peach - 1 small Crackers - 6 French fries - 16-25 Taco shell - 2 Small muffin Cookies - 2 small Small potato Fruit, canned - cup Berries - 1 cup Juice - cup Milk - 1 cup