NUTRITIONAL PRACTICES OF ELITE ATHLETES - PRACTICAL RECOMMENDATIONS

The nutritional intake of elite athletes is a critical determinant of their athletic performance and ability to compete both physically and mentally. However, their demanding training and travel schedules in ad dition to a possible lack of nutritional knowledge may prohibit them f rom maintaining an optimal dietary intake. Sound scientific data about the nutritional habits of elite athletes are limited and, therefore, it is not clear as to whether elite athletes are following nutritional recommendations and maintaining nutritionally sound diets. This revie w takes a comprehensive look at 22 recent dietary intake studies, incl uding 50 groups of elite athletes. The time period for food record col lection ranged from 3 to 7 days except for 2 studies which collected r ecords for 21 and 22 days. Energy intakes of > 50 kcal/kg/day for male athletes who train for > 90 min/day and 45 to 50 kcal/kg/day for fema le athletes training for > 90 min/day are recommended. Bodyweight shou ld be monitored frequently as a check on calorie intake. With a suffic ient calorie intake (1.2 to 2.0 kg/kg/day) protein supplementation is not necessary. Ingested carbohydrate stored as glycogen serves as the primary fuel for muscle performance. Athletes in training should consu me 70% of total calories as carbohydrate. Athletes on low energy diets (< 2200 kcal/day) should have a diet of < 25% fat, and athletes with large energy needs should consume 30% fat in their diet. In general, f at intakes should be reduced and carbohydrate intakes increased. Athle tes should also restrict alcohol intake during training and competitio n periods. Athletes with low calorie intakes should consume foods with high contents of iron, calcium, magnesium, zinc and vitamin B-12. Ath letes with high calorie intakes should consume foods that are naturall y high in or fortified with B-group vitamins. Fluid, electrolyte and e nergy supplementation is desirable to support circulatory, metabolic a nd thermoregulatory functions. There is no special food that will help elite athletes perform better; the most important aspect of the diet of elite athletes is that it follows the basic guidelines for healthy eating.