Training hard is only part of the battle when trying to get fit for sports. Like a formula 1 racing car, your body will run far better on good fuel. As the old adage goes “rubbish in equals rubbish out” so in this article we’ll briefly explore the major food groups and try to help you make healthy food choices to enhance and not hinder your training efforts…
Not what the Doctor ordered...
Carbohydrates
Sometimes they’re in and sometimes they’re out but for sports people, carbohydrates are essential in fuelling the active lifestyle. At higher levels of exercise intensity i.e. hard training and competition, the body almost exclusively uses carbohydrates for energy. Carbohydrates contain 4 calories per gram and come in 2 main forms – simple and complex.
Simple carbohydrates are sometimes called sugars and include foods such as fruit and confectionary. As a general rule, simple carbohydrates are quickly digested and provide a quick source of energy making them ideal for providing a pick-me-up snack before training but less suitable as a sustaining meal.
Complex carbohydrates, sometimes called starches, include grains such as rice and wheat and products made from grains such as bread or pasta. Vegetables are also considered complex carbohydrates.
Both forms of carbohydrates can be unrefined or refined which refers to the amount of processing they have been though. Unrefined carbohydrates such as whole fruits, wholegrain bread, brown pasta and rice are generally considered to be healthier as they contain lots of fibre and tend to contain more vital vitamins and minerals. When it comes to carbohydrates, the more active you are, the more you should be consuming but, where possible, go for unrefined carbs as these tend to be better for you.
Fibre
Part of the carbohydrate family, fibre provides no energy (calories) but is vital for our digestive health. Fibre mops up and cleans out our digestive tract ensuring everything runs smoothly and that waste materials are removed efficiently from our bodies. The RDA for fibre is around 30 grams a day and is best obtained by eating whole grains, fruit and vegetables. Insufficient fibre in the diet can lead to constipation which can have a major impact on digestive heath.
Protein
Containing 4 calories per gram and required for the process of anabolism (building up tissues) protein is vital for any hard-training sportsman. Exercise causes the breakdown of muscle tissue which, during periods of recovery, must be repaired. This is the very essence of why we get fitter and stronger after training. Protein provides the building blocks for tissue repair – called amino acids – which the body requires to build our bodies back up after a hard workout. Protein can come from animal and non-animal sources (such as Soya and Quinoa) but animal sources such as meat, fish and eggs are generally thought as being the higher quality. Protein supplementation is very common for sports people as it’s not always convenient to chow down on a steak after a workout but it should be noted that extra protein consumption does not automatically turn into muscle tissue and if consumed to excess is just as likely to contribute to an energy surplus (resulting in an increase in body fat) as any other type of food.
In part two, we’ll examine fats, vitamins, minerals and water
Popularity: 4% [?]
