The athlete’s diet and supplements

~Melanie

Nutrition expert Micheline Vargas of Nutrilite works with professional athletes (such as Nutrilite-sponsored AC Milan’s men’s professional soccer team). She answers today’s question for us.

GGS: What type of food do athletes eat daily and what sort of supplements do they take?

Athletes should eat a wholesome balanced diet containing a variety of nutrient rich foods.  The diet should be high in carbohydrate (whole grains, fruit, vegetables), moderate in protein (lean animal protein, beans legumes), and low in fat (monounsaturated fats such as avocado, olive oil, almonds, pecans and polyunsaturated fats such as fish oil, walnuts, flaxseed).  Calorie needs depend on the athlete’s weight (and desired weight) and activity level.  Of course, the greater the weight and/or activity level the greater the caloric needs.

Supplements can help fill in nutritional gaps and help optimize performance.  General recommendations include: multivitamin/mineral supplement, omega-3 fatty acids, antioxidants, glucosamine, sports drinks, energy bars, protein shakes. For example, to give you an idea, here are what I recommend out of our own line of supplements:

Daily

• Double X (Concentrated Fruits and Vegetables)
• or other MVM (multivitamin/mineral supplement)

Before Exercise

• Rhodiola 110
• Energy Bar
• Sport cookie
• Strive+ (sports drink)

During Exercise

• Strive+ (sports drink)

After Exercise

• Energy Bar
• Sport cookie
• Strive+ (sports drink)

If I could recommend only one supplement/food it would be a well designed sports drink.  The scientific support for sports drinks is overwhelming.  A properly designed sports drink is key during training and competition.  It will provide the carbohydrate, fluids, and electrolytes needed to reduce fatigue and improve performance.

During exercise, carbohydrate is the primary fuel source for both the muscles and the brain.  Carbohydrate intake during exercise helps prolong time to fatigue and improves performance.  Current recommendations suggest consuming 30-60 g of carbohydrate per hour of exercise when exercise is intense or lasts over an hour.  A 16 oz sports drink will provide approximately 30 grams of carbohydrate.

So get out, get active and take a sports drink with you!

Miss the other questions?  Here’s one on vegetables for vegetable haters, or this one on the effects of  caffeine on athletes.