From the Guidelines
The optimal energy source for athletes during inter-game periods is complex carbohydrates, which should be consumed within 2-3 hours after a game and again 2-3 hours before the next game, along with a lean protein source and some vegetables for a balanced meal. This recommendation is based on the most recent and highest quality study available, which suggests that complex carbohydrates provide sustained energy, maintain stable blood sugar levels, and help replenish glycogen stores in muscles, crucial for recovery and preparing for the next performance 1. Some key points to consider when implementing this recommendation include:
- Consuming 1-2 cups of cooked grains or 1 large sweet potato as a typical serving size
- Pairing complex carbohydrates with a lean protein source like chicken or fish (3-4 ounces) and some vegetables for a balanced meal
- Ensuring proper hydration by drinking water consistently, with a goal of pale yellow urine, and considering sports drinks for longer gaps between games to replenish electrolytes lost through sweat
- Considering individual player needs and adjusting the recommendation accordingly, as sweat rates and electrolyte losses can vary greatly between players 1. Additionally, it is essential to note that while other factors such as travel and environmental conditions can impact an athlete's energy needs, the primary focus should be on consuming complex carbohydrates and staying hydrated to support optimal performance and recovery 1.
From the Research
Optimal Energy Source for Athletes
The optimal energy source for athletes during inter-game periods is a crucial aspect of their training and performance. According to 2, athletes require a balanced diet that provides moderate amounts of energy from fat (20% to 25% of energy), adequate carbohydrate and protein intake, and sufficient essential fatty acids and fat-soluble vitamins.
Macronutrient Requirements
- Carbohydrate intake is essential to replenish glycogen stores and provide energy for weight maintenance 2
- Protein intake is necessary for building and repair of tissue, with recommended intakes of 1.6 g/kg body mass per day for track and field athletes 3
- Fat intake should be adequate to provide essential fatty acids and fat-soluble vitamins, as well as to help provide adequate energy for weight maintenance 2
Hydration and Fluid Intake
- Athletes should be well-hydrated before beginning to exercise, and drink enough fluid during and after exercise to balance fluid losses 2
- Consumption of sport drinks containing carbohydrates and electrolytes during exercise can provide fuel for the muscles, help maintain blood glucose, and decrease the risk of dehydration or hyponatremia 2
Protein Intake for Training Adaptation
- Higher protein intake (1.4-2.0 g/kg body weight per day) is recommended for individuals performing various special sets of physical exercises, as it can help maintain lean body mass and support muscle building 4
- Protein intake above 2.0 g/kg body weight per day may be safe for highly qualified athletes without kidney or liver diseases, but comprehensive research is needed to confirm this 4
Nutrition Strategies for Endurance Performance
- Endurance performance is influenced by optimal training and nutrition strategies, including macronutrient manipulations surrounding training and potential supplementation with ergogenic aids 5
- A diet of adequate calories and composition remains the optimal source of good nutrition and must be balanced with energy output 6