An athlete's diet is a balanced diet with two extras: enough carbohydrate to fuel training and replenish glycogen, and enough protein (15–25g per recovery meal) to repair muscle. Hydration and electrolytes matter more than for non-athletes, and the timing of meals around training shapes performance. This article walks through the macros, micros and timing rules. Always consult a doctor before undertaking strenuous exercise, especially if you have a medical condition.
What should a healthy diet plan for athletes achieve?
In general, the main aims are:
- A healthy balanced diet that supplies all the energy and nutrients your body needs.
- 5 portions of fruit and vegetables per day
- Ensure adequate fluid consumption for optimum hydration (see our article on water to find out more).
- Making sure meals and snacks are consumed at the right time throughout the day, both before and after exercise
Which Macronutrients should you focus on?
All macronutrients are important, and this advice should be incorporated as part of a healthy balanced diet. However, some macronutrients have a greater effect on your performance and recovery time than others, for example carbohydrates and protein.
Carbohydrates
- Carbohydrates are essential for optimum performance. Muscles use carbohydrates as their main source of fuel. Therefore, the more strenuous your exercise the more carbohydrates you will need in your diet.
- Carbohydrates are stored in the muscles and liver as glycogen and must be replenished daily.
- Too little carbohydrate will lead to low energy levels, which will make it very difficult for you to train and perform at your best.
Carbohydrates prevent you hitting a wall during exercise.
- When you are participating in high intensity or endurance exercise, your available glucose levels drop too low and your body begins to fatigue. This is why it is essential to have glycogen stores, as it is the only way your body can produce glucose quickly enough to ward off fatigue.
- If your glycogen stores become too depleted your body will shut down and you will experience the phenomenon described as “hitting the wall”. The brain relies upon glucose to function. If the levels become dangerously low where there is a risk that the respiring muscle tissues may use up all the glucose, it will send a message to your body to stop all movement. This is a survival mechanism.
Protein
- 15-25g of protein as part of a post-workout meal or snack can boost glycogen storage, reduce muscle soreness and promote muscle repair.
- Muscle is gained through a combination of resistance training and a diet that contains adequate carbohydrate. If you only concentrate on a high protein intake without enough carbohydrate, then the protein will be used for energy instead of being used to build muscle.
- The consumption of protein after a workout does have positive health effects. Amino acids are used to slow fatigue and improve muscle function. The addition of protein may be beneficial to prevent muscle damage and may improve or maintain subsequent performance over consecutive days.
The recovery benefits of carbohydrate and protein ingestion are well documented however, the potential performance benefits of ingestion of protein during exercise are mixed.
Which Micronutrients should you focus on?
Again, all micronutrients are important, and this advice should be incorporated to a healthy balanced diet.
Electrolytes
Electrolytes are minerals that help regulate the body’s fluid balance and promote proper rehydration which is important in delaying the onset of fatigue. They also maintain your body’s ionic balance. This balance is essential for nerve, muscle, and brain function.
Some examples of electrolytes:
- Calcium
- Magnesium
- Chloride
- Phosphate
- Potassium
- Sodium
- Through sweating, athletes lose water and electrolytes, in particular sodium and chloride and a smaller amount of potassium. The different electrolytes perform different biological functions.
- You should be achieving your recommended daily amount of these electrolytes if you are consuming a healthy balanced diet. Two of the key electrolytes are discussed below.
Potassium
- Potassium helps regulate the amount of body water, regulate your heart rate, nerve and muscle function and protein and carbohydrate synthesis. It is therefore key to make sure you are meeting your recommended daily allowance to achieve a healthy athlete’s diet plan.
- Some good sources of potassium are apricots, artichoke, banana, beetroot, broccoli, dates and lentils.
Sodium chloride (table salt)
You should not consume more than the recommended 6g of salt a day unless participating in very intense prolonged exercise.
Less than sixty minutes of intense exercise, or gentle exercise for longer will not require more sodium as this should be easily replenished through your recovery meals and snacks.
- Helps regulate muscle excitability (ability to respond to a stimulus, which may be delivered from a motor neuron or a hormone) and cellular permeability
- Enables better absorption of water and carbohydrates in the intestines
- Better absorption of water helps with rehydration
- Better conservation of ingested liquids
- Encourage fluid intake by driving the thirst mechanism
- Prevents muscle cramps
What timings should you be following to achieve a healthy diet plan for athletes?
- Wait at least 3h after having a main meal before exercising.
- You can have a light high protein and carbohydrate snack 1h before exercise if you feel you need an energy boost. This snack can also promote recovery.
- If you are exercising for 60minutes or less, you will only need to drink water.
- If you are exercising for longer you can have a small, easily digestible carbohydrate snack such as a banana, a cereal/ sports bar, carbohydrate gel, or an isotonic sports drink.
- After exercising you should rehydrate. If possible, try to eat one of your main meals within 30 minutes of exercise as this is when the most effective refuelling occurs. This meal should contain a good source of protein.
- If you are exercising to lose weight, then try not to consume more calories than you have burnt, or you may gain weight.
Conclusion- To conclude there are lots of things to think about when trying to achieve a healthy diet plan for athletes. Why not make it all a little easier and explore our delicious diet plans! Most importantly always listen to your body and consult a doctor before undertaking strenuous exercise.
Studies discussed in the article
Dietary protein for athletes: from requirements to optimum adaptation
Stuart M Phillips, Luc J C Van Loon
Link- https://pubmed.ncbi.nlm.nih.gov/22150425/
Modelling perception-action coupling in the phenomenological experience of “hitting the wall” during long-distance running with exercise-induced muscle damage in highly trained runners
Andreas Venhorst, Dominic P. Micklewright and Timothy D. Noakes
Link- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6037658/