IT’S Olympics season and more focus is being placed on fitness and athletic performance. One area of focus is nutrition for athletes, and how they tailor their diet for performance and recovery.

You don’t have to be an athlete to understand how important this is, says workout developer Mesha-Gaye Wright; in fact, being serious about your health and fitness should at all times include ensuring a varied and balanced diet to cover all nutrient needs, and tailoring your diet and fitness plan specific to your needs and activity levels.

Here are some guidelines for what she said you need.

MACRONUTRIENT GUIDELINES

1) Carbohydrates:

– Purpose: Provide energy for workouts and replenish glycogen stores.

– Intake: 45-65 per cent of total daily calories.

– Sources: Whole grains, fruits, vegetables, legumes, and dairy.

– Timing: Consume complex carbs before training for sustained energy; simple carbs (like fruit) post-workout for quick glycogen replenishment.

2) Proteins:

– Purpose: Repair and build muscle tissue.

– Intake: 15-25 per cent of total daily calories; approximately 1.2-2.0 grams per kilogram of body weight.

– Sources: Lean meats, poultry, fish, eggs, dairy, beans, lentils, and tofu.

– Timing: Include protein in each meal and consume a protein-rich snack within 30-60 minutes post-workout.

3) Fats:

– Purpose: Provide energy, support cell function, and aid in the absorption of fat-soluble vitamins.

– Intake: 20-35 per cent of total daily calories.

– Sources: Avocados, nuts, seeds, olive oil, fatty fish, and flaxseeds.

– Balance: Focus on unsaturated fats and limit intake of saturated and trans fats.

MICRONUTRIENT CONSIDERATIONS

1) Iron:

– Purpose: Essential for oxygen transport and energy production.

– Sources: Red meat, poultry, fish, lentils, spinach, and fortified cereals.

– Note: Women are at higher risk of iron deficiency; pair iron-rich foods with vitamin C sources (like citrus fruits) to enhance absorption.

2) Calcium:

– Purpose: Crucial for bone health and muscle function.

– Sources: Dairy products, leafy greens, fortified plant milks, and almonds.

– Note: Aim for 1,000-1,300 mg per day, depending on age and activity level.

3) Vitamin D:

– Purpose: Aids in calcium absorption and bone health.

– Sources: Sun exposure, fatty fish, fortified dairy products, and supplements if necessary.

– Note: Ensure adequate intake, especially in regions with limited sunlight.

4) B Vitamins:

– Purpose: Support energy metabolism and red blood cell production.

– Sources: Whole grains, meat, eggs, dairy, and leafy greens.

– Note: Athletes may need higher amounts to meet increased energy demands.

HYDRATION

1) Daily needs:

– General: Aim for at least two to three litres of water per day.

– During exercise: Drink 500-750 ml of water two to three hours before exercise, and 200-300 ml every 20 minutes during exercise.

– Post-exercise: Rehydrate with 500-750 ml of water for every pound lost during exercise.

2) Electrolytes:

– Purpose: Maintain fluid balance and prevent cramps.

– Sources: Sports drinks, coconut water, or foods like bananas and oranges.

– Note: Important during prolonged or intense workouts.

MEAL TIMING AND COMPOSITION

1. Pre-workout:

– Timing: 1-3 hours before exercise.

– Composition: High in carbs, moderate in protein, low in fat and fibre to avoid digestive issues.

– Examples: Oatmeal with fruit, a whole-grain turkey sandwich, or a banana with peanut butter.

2. During workout (for long sessions):

– Timing: For activities lasting more than 60 minutes.

– Composition: Quick-digesting carbs like sports drinks, gels, or fruit.

– Examples: A banana, a handful of raisins, or an energy gel.

3. Post-workout:

– Timing: Within 30-60 minutes after exercise.

– Composition: Carbs to replenish glycogen and protein to repair muscles.

– Examples: Greek yoghurt with berries, a protein shake with fruit, or a chicken and quinoa salad.

OVERALL DIET TIPS

1. Balanced diet: Ensure a varied and balanced diet to cover all nutrient needs.

2. Healthy snacking: Opt for nutrient-dense snacks like nuts, seeds, yoghurt, and fruit to maintain energy levels.

3. Listen to your body: Pay attention to hunger and fullness cues, and adjust intake based on training intensity and goals.

4. Consult a professional: Work with a dietitian or nutritionist to tailor a plan specific to your needs and activity levels.

“A tailored nutrition plan is necessary to enhance performance, prevent injuries, support overall health, and address the specific nutritional needs of the athlete,” Wright said. “It ensures that athletes, and others, can train effectively, recover efficiently, and maintain their health both in the short and long term.”