Peak Athletic Performance Starts With "High Octane" Fuel

Main Category: Nutrition / Diet
Also Included In: Sports Medicine / Fitness
Article Date: 12 Mar 2009 - 7:00 PDT

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Whether you're in training for a half or full marathon, a triathlon or an "Iron Man" competition, you'll want to get the best advice on what you should eat and drink to help you perform at your peak. A joint position paper released this month by Dietitians of Canada, the American Dietetic Association and the American College of Sports Medicine, and endorsed by the Coaching Association of Canada, details the most current science on nutrition and athletic performance. This position paper provides important guidance for nutrition and health professionals and coaches, in optimizing nutritional intake, for both the elite and recreational athlete. A copy of the position paper can be downloaded from http://www.dietitians.ca/news/highlights_positions.asp

"Athletes and their coaches are understandably looking for the best advice on diet for exercise performance to gain that competitive edge," says Susie Langley, registered dietitian and co-author of the joint position paper. "Unfortunately, there is a great deal of misinformation associated with sports nutrition. Some of the questions that I deal with on a daily basis in my practice of providing nutrition coaching to athletes include:

- Will protein powder increase muscle mass and enhance recovery from exercise?
- Will energy drinks give an edge in competition?
- Are vitamin/mineral supplements needed to promote top performance?"

For peak performance every competitive and recreational athlete needs adequate energy, fluids and the right balance of nutrients to perform at his or her best. One of the biggest challenges facing elite athletes is choosing a healthy diet, given a demanding schedule of training and competition. Athletes with nutritional savvy follow these guidelines to keep their bodies fuelled for top performance:

- Meet energy and nutrient needs - carbohydrate, protein, fat, vitamins and minerals - for competition and training by eating a wide variety of foods and including regular meals and snacks. Low energy intakes can result in loss of muscle mass; menstrual dysfunction; loss of or failure to gain bone density; increased risk of fatigue, injury and illness and prolonged recovery time.

- Ward off dehydration and maintain electrolyte balance by drinking adequate fluids before, during and after exercise.

- Timing food and fluid intake in relation to training and competition is crucial. Food and fluid intake should be individualized to meet the needs of the athlete's sport and training program.

- Seek expert advice from a registered dietitian who specializes in sports nutrition on the appropriate training diet and use of supplements and performance enhancing aids. These products should only be used after careful evaluation for safety, efficacy, potency and legality.

A registered dietitian, with expertise in sport nutrition, is the most qualified food and nutrition professional to assist athletes and coaches to sort the facts from the myths that prevail in sport nutrition. A registered dietitian is also skilled in tailoring an eating plan to meet athletes' unique training and competitive needs. For trusted information on sport nutrition and a variety of other nutrition topics, or to find a registered dietitian in your area, visit Dietitians of Canada web site at http://www.dietitians.ca.

You can also access the following new Frequently Asked Questions [FAQs] and fact sheets from the DC website, addressing several sport nutrition-related topics:

- Sports Drinks: their role in hydration for athletic performance
- Energy Drinks - what you need to know
- Why is water so important for my body? How do I know when I'm dehydrated?
- Are you winning at Sports Nutrition?
- What should I eat and drink before, during and after endurance exercise?
- The Scoop on Sports Supplements
- Training Diets for Athletes
- Vegetarian Athletes
- Vitamins and Minerals for Athletes

Dietitians of Canada represents almost 6000 dietitians nation-wide, providing a trusted voice for consumers regarding food and healthy eating.

Susie Langley MS, RD, CSSD is a Board Certified Specialist in Sports Dietetics in private practice who has been counseling athletes and active people for over twenty years. Now semi-retired, she was affiliated with the Sports Medicine Fellowship Program at the University of Toronto and has mentored Olympic level coaches and elite athletes from the National Coaching Institute and the Canadian Sport Centre Ontario since 1990. Susie has a broad background in counseling, teaching and research and has written a regular nutrition column in The Medical Post for the past seventeen years.

Dietitians of Canada

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