Diet and physical activity
A balanced diet is the starting point for most people but sportspeople may have specific dietary needs. This reflects their personal energy balance equation. When people become more active they use up more energy so they need to take in more to restore their energy balance. Athletes adjust their diets differently depending on their sport and training/performance schedule.
How much to eat
On average, men need around 2,500 calories (Kcal) a day while women need around 2,000. When athletes are training intensively this may increase to around 5,000 calories a day. To calculate how much energy the body needs, the following equation may be used:
BMR or The minimum amount of energy needed to maintain the body's life processes. is the amount of energy needed just to keep the body systems working normally.
PAL or physical activity level is the amount of energy needed for any activity (sporting or everyday such as housework).
A big athlete 鈥 such as a shot putter or rugby forward 鈥 will have a higher BMR. A runner or a cross-country skier will have a higher PAL.
When to eat
Eating patterns may vary according to the day's training programme or competition schedule. For example, an elite rower may eat two breakfasts 鈥 one before and one after the first of the day's training bouts. Tennis players often eat a banana between games during a long match. Generally, performers do not eat two hours before performing.
What to eat 鈥 special diets
Carbohydrate loading
Carbohydrates provide energy. The complex carbohydrates 鈥 starches 鈥 are stored in the body as The storage form of glucose in animal cells. and converted into A simple sugar used by cells for respiration. when the body needs more energy. Glycogen is a slow-release form of energy. This is particularly useful to endurance athletes in the last stages of a performance. So, for example, in the week leading up to a race, marathon runners may eat lots of starchy foods, such as pasta. This helps them to keep going towards the end of the race.
High-protein diets
Protein builds tissue, including muscle. Athletes who want to build up their muscle during strength-training sometimes eat high-protein diets. This includes obvious strength-training athletes, such as weightlifters, but also includes endurance athletes who want to repair or prevent torn muscle. The value of high-protein diets is debatable. Athletes do not need much more protein than other people, protein is difficult to digest and it does not automatically turn into muscle 鈥 the athlete still needs to do strength-training, which is fuelled by carbohydrates.
