Every four years, I become engrossed in the Olympics. The physical feats required to win a medal are truly remarkable to witness.
The nutrition sports team of the U.S. Olympic & Paralympic Committee plays a crucial role in supporting American athletes. These dietitians provide individualized nutrition guidance based on the specific needs of each competitor’s sport.
While the calorie requirements of these athletes are significantly higher, the recommended foods for high-level competition are similar to those suggested for spectators like us.
The athlete’s plate is typically divided into three sections, with the size of each section adjusted based on the intensity of the day’s activities. Lean protein foods, including fish, poultry, meat, eggs, soy, legumes, nuts, and dairy products, make up a quarter of the plate.
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Vegetables and fruits occupy half of the plate on easy training days, a third on moderate days, and a fourth on intense training or competition days. This variation is based on the energy needs of the athlete and the level of activity.
Carbohydrate intake from grains like pasta, rice, potatoes, cereals, breads, and legumes should increase as the intensity of workouts rises. Carbs serve as the primary source of fuel for high-intensity training and endurance events, supporting both physical and mental performance.
Athletes should consume carbohydrates immediately after exercise and throughout the day to replenish glycogen stores in their muscles. Milk, calcium-fortified beverages, and other fluids like water, juices, coffee, and tea are recommended to maintain hydration and energy levels.
Fats from sources like oils, nuts, seeds, avocados, and butter provide additional energy for athletes. It is essential for athletes to practice their eating habits before competition to avoid any adverse reactions on the big day.
Barbara Intermill, a registered dietitian, can be reached via email at barbara@ quinnessentialnutrition.com.
