The Effects of Nutrition on Athletes Imagine playing in your biggest game of your career.

Its your senior year and youre in the conference championship. If you win, you will advance on to the NCAA tournament. If not, all of your hard work over the past four years will have reached its ending point. Over the past few months, you have spent hours in the gym and on the field practicing to get faster and stronger. You have done everything that you can to be the best that you can be. You deserve to win this game. (I like your intro it really gets my attention) Over the past couple of weeks, you are aware that the season is almost over. You are in the best shape of your life so you decide that a soda and a couple cookies after lunch are acceptable. You are working so hard at practice and during conditioning that you wont gain any weight or lose any muscle mass. One soda and a couple cookies eventually turns into pizza for dinner, ice cream for dessert and salty and unhealthy snacks between meals. When you finally reach game time, you are excited. You just ate a candy bar so your sugar level is high. Youre pumped to be on the field. As soon as you start playing, you feel good about your game. I would put a comma instead of a period and combine the next sentence But this soon comes to a halt. Your calves start cramping and your energy starts decreasing. Youre having a sugar crash and your body is giving out. Your muscles can no longer push you to get to the ball. You are dehydrated yet you do not have time to make up for it. Your body has already given out because you did not properly fuel it during the few weeks prior to the game. As a result, you lose the biggest game of your life. It is all over like that. You do not have a chance to redeem yourself because your season is over. Hard training and competition require a lot from your body and proper nutrition and preparation are necessary to meet those demands. It is crucial for athletes to manage their nutrition in order

to reach their optimal performance and reduce the risk of injury. It is extremely important for athletes to control what they take in before, during I would add a comma after during and after exercise. By doing so, athletes are able to control their energy and hydration levels during I would change during to while training and they can also prevent any hindrances to their recovery. Match or game day (reword match or game day it is a little confusing) performance is essentially dependent on what the athlete has eaten during the previous days and weeks. Nutrition can give an athlete an edge on the court or field against their competitors. It can help to improve overall body composition, maintain endurance and enhance the ability to recover from exercise and competition. By maintaining an optimum percentage of body fat, athletes can increase their speed, change of direction and explosive ability. It is also very important to become aware and educated on proper sports nutrition early so that this does not occur to you during your final game of your senior year. The field of sport nutrition, which is the study and practice of nutrition in relation to the performance of an athlete in a strength or power sport, first officially emerged during the 1980s. Exercise physiology laboratories began to develop at many universities to study trained athletes. A majority of the initial published research focused on the intake of carbohydrates, rather than proteins or fats because they were harder to study (Dunford). Maybe mention dunford in your sentence as well During exercise, carbohydrates and fats are used to fuel your body although the working muscles prefer carbohydrates because the energy is easily released and used by the body. In prolonged exercise, glycogen, a stored carbohydrate, and fatty aids are both used as fuel sources. In high intensity exercise, glycogen is the primary form of fuel for the muscles. When the body runs out of carbohydrates to use as fuel, the body begins to use the fat stores. Maybe say stored fat According to Ed Burke, former coach and Coordinator of Sports Sciences for the

Olympic Cycling teams and vice president of the National Strength and Conditioning Association, even the thinnest of athletes have enough fat energy to run 600 to 900 miles (Burke). The only problem is that fat energy cannot be supplied quickly to the muscles. The first study on the effects of carbohydrates was done in Sweden in the late 1930s. Scientists began to study glycogen storage, use and resynthesis during prolonged exercise (Dunford). Carbohydrates are the main source of energy and come in several change several to two/three forms forms: complex and simple carbohydrates and a combination of the two. Starches, such as rice, pasta, bread and cereal are good sources of complex carbohydrates add a comma after carbohyrates while fructose in fruit and fruit juices, sucrose which is table sugar, and glucose and lactose which are found in milk, are examples of simple carbohydrates (Dunford). Lastly, mixed carbohydrates contain both simple and complex carbohydrates and can be found in candy bars, cookies and cakes. On the other hand, proteins are made up of various combinations of the 22 amino acids and are vital for metabolic activity. Protein is primarily used for tissue and muscle assembly and repair add a comma after repair however add a comma after however it is also used in structural support of cells (Love). Burke states that exercise increases the need for protein in the body (Burke). Athletes should be consuming about .6 to .9 grams of protein per pound of body weight. For athletes, it is recommended that a protein supplement be added to the diet to support the body during hard training and to sustain muscle mass. The downside to taking in too much protein is that excess protein is broken down and some is stored as fat. The rest is excreted and the athlete risks dehydration. Lastly, fat plays an important role in nerve and brain function as well as regulating the hormones in the body. For example, during muscle inflammation, they are sore and losing strength and

range of motion. Omega-3 fatty acids are needed to regulate the level of inflammation in the body and a deficiency can impair exercise recovery. To incorporate fat into your diet, it is not necessary to eat bacon, cheeseburgers and curly fries. I would put an exclamation point after fries instead of a period Joseph Potts, a contributing expert in speed development and injury prevention for ESPN and a private consultant for several NFL and MLB teams, states that it is important to focus on healthy fats such as omega-6 fats found in most vegetables and nut oils add a comma and omega-3 fats which are found in walnuts, tofu, soybeans and flaxseed (Potts). By consuming the wrong, unhealthy fats, the negative consequences can lead to heart disease, hypertension and a risk of diabetes. There are a few change few to many main kinds of fats: saturated fats, trans fats, polyunsaturated fats and monounsaturated fats. Saturated fats can be found in animal products and trans fats are found in commercially baked goods and fried foods. Both will increase your risk for heart disease. Polyunsaturated fats, which are found in fish and vegetable oil, and monounsaturated fats, which are found in nuts and vegetable oils, are good fats and help in lowering blood pressure and the possibility of heart disease (Cottrill). It is important to be mindful of which fats will benefit you and which can hinder performance. According to Burke, a pre-exercise or competition meal should be high in carbohydrates, about 70%, and low in fats and proteins (Burke). It is also important to eat familiar and bland foods so that they can be tolerated during exercise. The pre-competition meal should also include sufficient amounts of liquids to ensure hydration. A full meal should be consumed about 2-4 hours before a race, match or game. Carbohydrates can normally be consumed up to one hour before exercise add a comma however it depends on what the athlete can tolerate. Alternative pre-competition meal plans suggest eating between 500-1,000 calories and as early as six hours before competition (Anderson). By doing so, the athlete will have time to digest the

calories that they consumed before they begin their competition. The only downside is that the athlete may run out of energy during competition because the last meal that they consumed was many hours before. Others suggest having a pre-competition meal containing about 2/3 carbohydrates and 1/3 protein (Nunes). By consuming more carbohydrates than protein, the athlete will more readily have energy available because proteins take longer to digest and absorb and therefore should be avoided. Additionally, fats may cause bloating. However, you do want to consume a small amount of protein and fat, as it will serve as a long-term fuel source. According to Robert Keith, a professor of nutrition and food science at Auburn University, improper nutrition before competition can lead to various gastrointestinal problems including gas, nausea, vomiting and irritation (Keith). Athletes such as tennis players, wrestlers, swimmers and track athletes may compete more than once a day. Throughout the day, carbohydrates should be consumed to replenish glycogen levels in the liver, which will maintain blood sugar levels. A continuous supply of carbohydrates is necessary to maintain energy levels. After about 3 hours of continuous cycling, running or swimming at about 65-85 percent of maximum effort, glucose levels will become depleted (Berardi). Liquid food supplements and energy bars can also be effective in-between events or competitions because they are usually high in carbohydrates and easy to digest. Frequently there is not enough time to eat an entire meal add a comma after meal so a small high-carbohydrate snack should be consumed instead, such as pretzels, crackers or yogurt (Keith). Lastly, adequate fluids should also be consumed in the final hours before competition. An athlete should drink about 8 to 12 ounces every 30 minutes. It is important to pre-hydrate and not rely on the fluid consumed during the event to prevent dehydration. It is extremely common for athletes to lose one to two quarts of fluid per hour during exercise or competition through sweat and if it is not

replaced the athlete risks dehydration and an increased risk of injury. Fluid loss of as little as 2 percent can have a negative impact on performance. If only water is being consumed, blood glucose levels will also fall and result in the higher use of muscle glycogen. At this point, you have hit the wall and can no longer push yourself to go any faster or harder. About 30-35 grams of carbohydrates should be consumed every half hour during exercise in order to maintain a steady supply. Most 8 to 12 ounce sport drinks should provide enough carbohydrates for half an hour. They usually are available for fuel within 15 to 20 minutes after you consume them (Keith). Drinking just water is only effective for events lasting less than 60 minutes. Recent research has shown that your body will absorb more fluid from a sports drink that contains carbohydrates and electrolytes like sodium, than just plain water. In 1965, a scientifically formulated beverage was created for the University of Floridas football team and named after the schools mascot-Gatorade. Gatorade gave rise to a multibillion dollar sports drink industry. Sports drinks, like Gatorade can provide many benefits to athletes. Athletes tend to drink more of a flavored drink rather than water; therefore the taste of Gatorade is a major benefit. It also contains electrolytes, which are important for the contraction of muscles and performance and it helps to replenish those that were lost during exercise or competition (Berardi). It is important to avoid drinks that contain large amounts of fructose, as it will slow down absorption into the body. Lastly, cool fluids are absorbed faster into the body than warm fluids and it has also been found that athletes frequently drink more of a cold drink. Research has proven that a post-competition or training meal should be consumed within 30 minutes of exercise. A carbohydrate should be consumed immediately so that glycogen resynthesis occurs right away over the next 20-24 hours. Some nutrition plans suggest eating within two hours post-competition add a comma however this has been disproven. In several

studies done at the University of Texas by Dr. John Ivy, it was found that athletes who consumed carbohydrates immediately after exercise showed about a 300% increase in the glycogen resynthesis over those who consumed carbohydrates 2 hours or more after exercise. Glycogen resynthesis is when the body remakes glycogen after it is used during exercise. It is a very important step in recovery to ensure the athlete can reach their full potential during their next workout. It is important to focus on the type of carbohydrate being consumed after exercise. Carbohydrates with a high-glycemic index increase the rate of glycogen resynthesis over those with a low-glycemic index. High-glycemic foods are foods that raise ones blood glucose levels rapidly. For example bread is a high-glycemic index food while beans and rice are lowglycemic index foods and should be avoided (Burke 47). In addition, it is extremely important to replace the liquids that have been lost during exercise to prevent dehydration or an increased risk of injury such as heat cramps or a heatstroke. Some nutrition plans suggest eating protein to aid in protein resynthesis while others recommend eating a strictly high-carbohydrate meal immediately after. It is important for the athlete to experiment with both during a training phase and find what works best for their recovery. Post-competition meals should be consumed about every 2-4 hours throughout the day. They do not need to be full meals but rather smaller meals that will stabilize blood sugar and ensure adequate recovery (Berardi). They should be high in carbohydrates add a comma because your body needs them to recover. Eating fruits and vegetables after competition are suggested. Over the years, many different nutrition and diet plans have been published, claiming that theirs will produce the best results. The Atkins diet, a low-carbohydrate diet focused on weight reduction; the Paleo diet, a diet also referred to as the caveman diet as it is based around

presumed ancient plants and animals; Nutrisystem a low calorie diet, and many more, claim to help you lose weight, get stronger, fitter, and faster as long as you follow their suggested meal plans. In addition, Michael Phelps famous nutrition plan was published after the Olympic Games revealing his 4000-calorie breakfast, which shocked athletes around the world (Heil). The truth is that everyone is different and our bodies each require different amounts of protein, carbohydrates and fats. These factors are also dependent on the sport that you play or the physical activity that you do, your body fat percentage, and the amount of calories that you need to take in daily. As a result, it is very important to test out various diet ratios and find what works best. A diet plan that works well for one athlete will not necessarily work for all. Athletes are required to take in more calories because they are in turn burning more while exercising. It is important to know what kind of calories should be consumed before practice or competition, during, and after to produce the best results. An athlete that is in season should not be focused on losing weight as this can cause dehydration and malnutrition, potentially leading to fainting or risk of injury. Furthermore, supplements are frequently being created and advertised for athletes around the world. The supplement boom began in the 1980s when the supplement business transformed into a market that is estimated to be worth about $60 billion. Stores such as Vitamin World and GNC focus solely on promoting and selling supplements that aid in giving an energy boost, burning fat or building muscle. According to Dr. Melvin Williams, a physiology expert on sport nutrition supplements, most dietary supplements have not been adequately researched to support their efficacy (qtd. in Love) this citation does not match the beginning of your citation in the work cited page. Athletes need more protein than inactive people however the average American eats almost twice the amount of the recommended dietary allowance for protein. Due

to this, protein powders are unnecessary and expensive. Excessive protein intake can have negative consequences and may end up hindering an athletes performance. Safety of these supplements is also in question because the FDA does not regulate them. Therefore, the ingredients listed on the supplements label may not be the true ingredients. As a result, an athlete may be taking in an ingredient that they do not know about or they may be taking in greater levels of protein than they think. In conclusion, nutrition plays a vital role in optimizing an athletes performance and reducing their risk of injury. It is extremely important to create a balanced diet plan that includes proper ratios of carbohydrates, protein and fats. There have been a multitude of diet and nutrition plans published that promote weight loss or increased fitness add a comma however everyone is very different and it is important to test out various ratios to find what works best. It is also necessary to focus on the timing of meals before and after competition or training. Snacks and sports drinks may be used during competition to continue the resynthesis of glycogen and to provide the body with a continuous flow of energy. Most importantly, hydration is extremely crucial in preventing injury and especially dehydration. Hydration must be constant and is necessary before competition. Once competition begins, it is too late to begin hydrating. After competition or training, it is essential to replenish the fluids that were lost. Hard training and competition require a lot from your body and proper nutrition and preparation are necessary to meet those demands. It is crucial for athletes to manage their nutrition to reach their optimal performance and reduce the risk of injury.

Works Cited: Anderson, J., Young, L., Prior, S. Nutrition for the Athlete. Colorado State University. Dec. 2010. Web. 10 Oct. 2013. Berardi, John., Andrews, Ryan. Eating Before, During and After Competition. Precision Nutrition. Web. 10 Oct. 2013. Burke, Ed. Pre-Exercise, Competition and Post-Exercise Nutrition for Maximum Performance. Keats Publishing, July 1998. Print. Cottrill, Mike. "Importance of Fat for Athletes." Livestrong.com. 15 June 2011. Web. 05 Oct. 2013. Dunford, Marie. Fundamentals of Sport and Exercise Nutrition. Human Kinetics; 1 edition, 2010. Print. Heil, Nick. "Inside the Olympic Training Center's Nutrition Lab. Outside Online. 7 Mar. 2013. Web. 05 Oct. 2013. Keith, Robert. Eating Before and Between Athletic Events. Sports Nutrition for Young Adults. Aug. 1998. Web. 10 Oct. 2013. Love, Page. "Nutrition: Sports Supplements: Do They Enhance Tennis Performance?" USTA. Web. 05 Oct. 2013. Nunes, Stephanie. Sports Nutrition for Competition. Running Warehouse. Web. 10 Oct. 2013. Potts, Joseph. "Feeding the Beasts: NFL Training Camp Nutrition." Stack. 28 Aug. 2012. Web. 05 Oct. 2013.