by Kenny Cabe, ATC - Athletic Trainer
St. Francis Sports Medicine
Many times we make the analogy between athletes and performance sports cars. This definitely works with sports nutrition. You wouldn't put low octane gas in your Porsche, so why would you put low energy fuel in your high performance athlete? Here are some simple guidelines to fuel your performance.
Foods can be divided into three main categories:
Carbs are a great source of energy. They are broken down into simple sugars to be used for fuel. If not used immediately they are stored as glycogen. Glycogen is used for most anaerobic exercise (short intense bouts) examples are sprinting and weightlifting. When glycogen stores are full, carbs are stored as fat. Foods that contain carbohydrates include: breads, pastas, beans, potatos, oatmeal, rice, cereals, and fruits.
Fat provides the highest concentration of energy (1 gram of fat = 9 calories of energy). Fat is difficult to access. It is broken down and released into the muscle slowly. Fat is much more accessible for endurance exercise such as biking, distance running, and triathlons. Fats can be found in most cooking oils, fish, meat and dairy products.
Protein is broken down into amino acids. Amino acids aid in the repair of fatigued muscles, speed recovery, and build muscle. If there are inadequate carb stores then the body goes into the protein stores. This may inhibit building and maintaining muscle. Examples of proteins are meats, fish, eggs, vegtables and nuts.
While you are fueling your engine, don't forget the fluids. Adequate hydration is vital to calorie absorption and to keep your engine from over heating, even in cooler weather.