NUTRITION FOR THE HIGHLY ACTIVE

Posted 07 November 2006

SPORTS NUTRITION

This fact sheet provides you with basic information about sports nutrition and eating for fitness. It is not a substitute for medical or dietetic advice and if you need further guidance you should contact your GP who may refer you to a dietitian.

Fitbug recommend a healthy, balanced diet that is appropriate for most people including those who exercise regularly. If you take part in sport at a higher level you may need to see a sports accredited dietitian for specific information.

Fitness takes into account the physical, social, spiritual and intellectual condition of the body. The physical condition can be improved by following a healthy, balanced diet, taking regular exercise, learning how to manage stress better, stopping smoking and drinking alcohol in moderation. These lifestyle factors can also improve mental health.

The body needs adequate fluid during exercise to help the control of body temperature. Adequate carbohydrate is also need to fuel muscles. These are the two main considerations for improved physical and mental performance.

Some activities require oxygen (aerobic), which help to strengthen the heart muscle and condition the lungs. Examples include jogging, brisk walking, swimming, cycling and dance. The longer and harder the exercise, the more energy is used.

Other activities do not use oxygen (anaerobic), eg sprinting and weight lifting. They help to tone, maintain or increase muscle mass. This helps in changing body composition and aids long term weight management.

Regular exercise will enable you to eat more without gaining weight, control appetite, reduce tiredness, control stress, improve circulation, improve sleep patterns and maintain mobility. Different amounts of carbohydrate will be used during activity depending on how often, how long, how hard and the type of activity. Harder activities for longer increase the use of carbohydrate as a fuel.

If you are very active your carbohydrate needs are higher, even if you want to lose weight. Base all your meals around starchy carbohydrate foods, eg bread, cereals, pasta, rice, potatoes, cous cous or bulgar wheat. Include high carbohydrate, low fat snacks between meals, eg bread, toast, cereal, cereal bars, muffins, bagels, crumpets, tea cakes, hot cross buns, fruit, low fat milk and dairy products.

If you don't take in enough energy to fuel your activity level you may feel tired and weak and have reduced physical and mental performance. This will mean you are unable to work as hard during activity and you will use less energy.

Eat a small high carbohydrate meal or snack before exercising. A drink containing carbohydrate, eg squash, fruit juice or milkshake is fine if you are unable to exercise after food.

You only need to take in energy during activity if you are exercising for an hour or more. Isotonic drinks such as Lucozade Sport, Gatorade or diluted orange juice are all good choices.

Eat a meal or snack high in carbohydrate after exercising to help replace carbohydrate (glycogen) stores. This will help recovery between exercise sessions and maintain physical and mental performance.

Fluid intake is also vital because the body can lose two litres of water per day in urine, sweat, breathing, faeces and sweating. Fluid needs increase with activity level. Dehydration leads to decreased physical and mental performance.

Weigh yourself before and after activity (without clothes) and replace every kg you have lost with 1½ litres of fluid. You are well hydrated if your urine is virtually colourless; if it is amber you need fluid. Carry a water bottle if you are out for long periods or exercising.