Protein and Fluids for Athletes

This week in nutrition, the focus has been on nutrition as it relates to fitness and sports. Many of us are active on a daily basis, but do we all know which foods and nutrients are essential to maintaining good health? 

A common topic for sports nutrition is protein and fluid intake. Protein sources for an athlete need to be varied. What many athletes don't know, is that most of the daily recommended amount of protein they need is consumed in foods they eat on a daily basis; therefore, protein supplements and powers are usually unnecessary. The RDA of protein for an athlete is usually up to 2.0 grams of protein per kilogram of body weight; this is more than twice the RDA of protein for regular individuals. Athlete's need to be careful about consuming too much protein. Too much protein in one's diet could lead to kidney stones, calcium loss in urine, and fatigue from not consuming enough carbohydrates. 

Fluid intake is also essential when exercising, and is used to minimize body weight loss. Athletes should aim to replace weight lost in sweat during exercise with fluids after completing a work out. Beverages should be consumed 24 hours before a major event, and throughout an event that lasts more than 30 minutes to prevent dehydration. Fluids should also be consumed within 4-6 hours after exercise: 2 to 3 cups of fluid should be consumed for every pound lost. Sports drinks, such as Gatorade, can help with rehydration in exercise. The primary component lost in sweat is water, rather than sugar and carbohydrates. If exercise is more than 60 minutes, sports drinks can have a positive effect on hydration. The carbs in sports drinks provide immediate glucose to muscles that have been depleted of glycogen. The carbs also add a flavor to the beverage, which causes the athlete to drink more to aid in rehydrating. The electrolytes found in sports drinks also help with maintaining blood volume, triggering thirst, and improving the absorption of water and carbs from the intestine. 

These products below are examples of protein supplements and sports drink supplements: 

It is recommended that products such as these be experimented by the athlete before being used in a major athletic event.

*Source: Contemporary Nutrition: A Functional Approach by Wardlaw, Smith and Collene.