Every four years, I become engrossed in the Olympics, glued to my couch. The incredible feats that athletes accomplish to earn a medal are truly captivating.
The nutrition sports team of the U.S. Olympic & Paralympic Committee plays a crucial role in determining the diet requirements for American athletes. Their expertise in nutrition science is tailored to each athlete based on their specific sport.
Upon reviewing the guidelines provided by Team USA’s nutrition team, I discovered that the recommended foods for high-level competition are quite similar to those suggested for spectators, despite the significantly higher calorie needs of the athletes.
An athlete’s plate is typically divided into three sections, with the size of these sections adjusting based on the intensity of the day’s activities. These sections contain lean protein foods, fruits, vegetables, and grains, all catering to the athlete’s training regimen.
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Lean protein foods make up a quarter of an athlete’s plate, while fruits and vegetables take up half of the plate on easy training days, one-third on moderate days, and one-fourth on hard training or competition days.
As the intensity of workouts increases, the intake of carbohydrates from grains also needs to rise. Carbohydrates are essential for fueling high-intensity training and endurance events, serving as the main energy source for the brain and muscles.
Athletes are advised to consume carbohydrates immediately after exercise and throughout the day, especially during intense workouts and competitions, to replenish glycogen stores in their muscles.
Milk, calcium-fortified beverages, and other fluids like water, juices, coffee, and tea are recommended sources of hydration and energy for athletes. Fats from oils, nuts, seeds, and avocados are also important for providing extra energy.
Athletes should practice their eating habits leading up to competition and avoid trying new foods on the day of the event. Consistent nutrition plays a critical role in preparing the body for optimal performance.
Barbara Intermill is a registered dietitian. Email her at barbara@ quinnessentialnutrition.com.
