What are the dietary needs of athletes?
• Athletes require enough fluids and energy to meet the demands of physical activity.
• When energy needs are not met, an athlete can lose muscle and hence lose strength and endurance.
• Carbohydrates are needed to maintain glycogen stores, whereas protein maintains, builds, and repairs muscles.
• High-quality protein sources are needed to maintain, build, and repair tissue.
• Dietary fat is an important source of energy, providing essential fatty acids and facilitating the use of fat-soluble substances.
• Iron is necessary for oxygen delivery to tissues, and calcium is needed for building and repairing bone tissue.
• Zinc is needed for energy metabolism and for the maintenance, repair, and growth of muscles.
• Excess sweating can disrupt fluid and electrolyte balance, impairing body temperature and fluid regulation.
• Athletes can prevent dehydration by consuming adequate amounts of fluids before, during, and after exercise.
• To stay fully hydrated, athletes should consume 2 to 3 cups of fluid two to three hours before exercise.
• After exercise, athletes should replenish body fluids by consuming 2 to 3 cups of fluids for each pound of weight lost.
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