Nutritional considerations

Key Messages

• Different types of athletic performance have different nutritional needs. Many athletes require a diet higher in carbohydrates, protein and total energy intake than non-athletes.
• To ensure optimal performance in training and competition the correct balance of energy sources, nutrients and fluids is essential.
• The main aim of pre-performance nutrition is 'fuelling up' and supplying enough carbohydrates to maximise the body's glycogen stores over the 24 hours before competition. Water is another essential component of any pre-event meal. The necessary quantities depend on factors such as activity duration, climatic conditions and body size.
• Carbohydrate loading is a specific eating and training plan designed for endurance events that exceed 2 hours duration. It aims to maximise the stores of glycogen within the body before competing in endurance events that lasts longer than two hours.
• During physical activity nutritional considerations such as maintaining hydration levels and enriching glucose levels (if performance is long in duration) are also of importance.
• After exercise it is important to eat foods high in carbohydrates and drink plenty of appropriate fluid as this allows energy stores to recover more quickly. The first two hours following exercise are the most important refuelling period.

Programs designed to improve performance must be supported by sound nutritional practices. If nutrition is not included as an integral part of training and preparation for competition, even the most talented athlete may never reach their full potential.

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While complete nutritional balance is essential for optimal physical performance, the specific roles of carbohydrates and hydration are the two most important considerations. Athletes need to consider factors such as what to eat and drink, the most appropriate time for food intake and strategies to recoup expended energy as well as training and performance requirements.

An athlete's nutritional needs can be broken down into the following three phases. The links below will explore these further.

Pre-performance

During performance

Post-performance

View the following video clips which demonstrate individuals whose bodies have not been able to support their activity needs and are at the point of collapse.
The Crawl - 1997: http://www.youtube.com/watch?v=MTn1v5TGK_w 
Till I Collapse - Ironman: http://www.youtube.com/watch?v=jnqpYKx8Fvk 

For further understanding of the nutrition, hydration and training view the following websites:
http://www.brianmac.co.uk/eatcom.htm 
http://www.brianmac.co.uk/articles/tindexnut.htm 
http://www.brianmac.co.uk/drinks.htm 

Reflect on how nutritional considerations affect performance, e.g.

• Compare the dietary requirements of athletes in different sports considering pre-, during and post-performance needs.
  
  The following websites will assist your studies:
  • Sports Dietitians Australia: 'Food for your sport' fact sheets: http://www.sportsdietitians.com.au/foodforyoursport/
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  • Australian Institute of Sport : 'What to eat for your sport' fact sheets:http://www.ausport.gov.au/ais/nutrition/factsheets/sports {C}{C}{C}{C}{C}{C}{C}{C}{C}