🥦advanced nutrition review
9.1 Energy requirements and macronutrient needs for athletes
Last Updated on August 14, 2024
Athletes need precise energy and macronutrient intakes to fuel their performance. This section breaks down how to calculate energy needs, determine ideal macronutrient ratios, and create meal plans tailored to individual athletes and their specific sports.
Dietary strategies like carb loading and ketogenic diets can impact athletic performance. We'll explore these approaches, along with other nutritional considerations for athletes, to optimize training, recovery, and competition outcomes.
Energy requirements for athletes
Factors determining energy requirements
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Top images from around the web for Factors determining energy requirements
Frontiers | Effects of running-based versus body-weight-based high-intensity interval training ... View original
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Frontiers | Effects of Different Training Intensity Distribution in Recreational Runners View original
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Frontiers | Sex Differences in High-Intensity Interval Training–Are HIIT Protocols ... View original
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Frontiers | Effects of running-based versus body-weight-based high-intensity interval training ... View original
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Frontiers | Effects of Different Training Intensity Distribution in Recreational Runners View original
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- Body weight, body composition, age, sex, training intensity, and sport-specific demands determine energy requirements for athletes
- Resting metabolic rate (RMR) is the amount of energy expended at rest
- RMR can be estimated using equations such as the Harris-Benedict or Mifflin-St Jeor equations, which consider factors like age, sex, height, and weight
- The thermic effect of food (TEF) is the energy expended during digestion and accounts for approximately 10% of total daily energy expenditure (TDEE)
- Non-exercise activity thermogenesis (NEAT) refers to the energy expended through daily activities outside of structured exercise and can vary significantly between individuals
Estimating exercise energy expenditure and total requirements
- Exercise energy expenditure (EEE) is the energy expended during structured exercise
- EEE can be estimated using metabolic equivalent (MET) values for specific activities or by measuring oxygen consumption during exercise
- Total daily energy expenditure (TDEE) is the sum of RMR, TEF, NEAT, and EEE and represents the total energy requirements for an athlete
- Athletes engaged in high-intensity or high-volume training may require energy intakes 1.5 to 2 times greater than their RMR to maintain energy balance and support optimal performance and recovery (marathoners, triathletes)
Macronutrient ratios for athletes
Individualized macronutrient ratios
- Macronutrient ratios for athletes should be individualized based on their sport, training goals, body composition, and personal preferences
- Carbohydrates are the primary fuel source for high-intensity exercise and should make up 45-65% of an athlete's total energy intake, or 3-12 g/kg body weight per day, depending on the athlete's training volume and intensity
- Endurance athletes may require higher carbohydrate intakes (8-12 g/kg/day) compared to strength and power athletes (3-7 g/kg/day)
- Protein is essential for muscle repair, growth, and maintenance and should account for 15-30% of an athlete's total energy intake, or 1.2-2.0 g/kg body weight per day
- Higher protein intakes (1.6-2.0 g/kg/day) are recommended for athletes engaged in strength and power sports (weightlifting, sprinting)
- Fat is important for hormone production, cell membrane function, and the absorption of fat-soluble vitamins and should make up 20-35% of an athlete's total energy intake, or 0.5-1.5 g/kg body weight per day
Fluid intake for hydration
- Adequate fluid intake is crucial for maintaining hydration status and should be individualized based on sweat rate, exercise duration and intensity, and environmental conditions
- Athletes should aim to consume 5-10 ml/kg body weight of fluid 2-4 hours before exercise and 3-8 ml/kg body weight every 15-20 minutes during exercise, depending on sweat rate
- Post-exercise fluid intake should aim to replace 150% of fluid losses within 4-6 hours to ensure complete rehydration
Meal planning for athletes
Tailoring meal plans to individual needs
- Meal plans for athletes should be tailored to their specific energy and macronutrient requirements, training schedule, and personal food preferences
- Meals and snacks should be strategically timed around training sessions to optimize energy availability, support recovery, and promote adaptations to training
- Pre-exercise meals should be high in carbohydrates, moderate in protein, and low in fat and fiber to provide sustained energy and minimize gastrointestinal discomfort (oatmeal with fruit and nuts, turkey sandwich)
- Post-exercise meals should contain a combination of carbohydrates and protein to replenish glycogen stores and support muscle repair and growth (chocolate milk, Greek yogurt with berries)
Prioritizing nutrient-dense foods and flexibility
- Nutrient-dense foods should be prioritized to ensure athletes meet their micronutrient needs, which may be increased due to the demands of training and competition (leafy greens, lean meats, whole grains)
- Meal plans should be flexible and adaptable to accommodate changes in training volume, intensity, and competition schedule
- Athletes should work with a registered dietitian to develop individualized meal plans that meet their unique needs and preferences
Dietary strategies and athletic performance
Carbohydrate loading and ketogenic diets
- Carbohydrate loading involves increasing carbohydrate intake in the days leading up to a prolonged endurance event to maximize muscle glycogen stores and delay fatigue
- Carbohydrate loading protocols typically involve a depletion phase, where carbohydrate intake is reduced and training volume is high, followed by a loading phase, where carbohydrate intake is increased and training volume is tapered
- Ketogenic diets are high in fat, moderate in protein, and very low in carbohydrates and aim to induce a state of ketosis, where the body relies on ketones for fuel instead of glucose
- Ketogenic diets may be beneficial for ultra-endurance events or sports that require high levels of fat oxidation (ultra-marathons, long-distance cycling)
- However, ketogenic diets may impair performance in high-intensity, short-duration activities that rely on glycogen for fuel (sprinting, weightlifting)
- High-fat, low-carbohydrate diets may also lead to a loss of lean body mass and impaired muscle glycogen resynthesis, which can negatively impact athletic performance
Other dietary strategies
- Intermittent fasting involves alternating periods of fasting and eating and may have potential benefits for body composition and metabolic health
- More research is needed to determine the impact of intermittent fasting on athletic performance
- Vegetarian and vegan diets can be appropriate for athletes but may require careful planning to ensure adequate intake of energy, protein, and key micronutrients such as iron, zinc, calcium, and vitamin B12
- Plant-based protein sources (legumes, tofu, tempeh) and fortified foods can help vegetarian and vegan athletes meet their nutritional needs
- Supplementation with creatine, beta-alanine, and caffeine may enhance athletic performance in certain sports and activities, but athletes should consult with a sports nutritionist or registered dietitian before starting any supplement regimen