During Air Force Nutrition Month in March, the team at Ramstein Air Base in Germany is taking time out to educate its soliders about the value of sports nutrition. An article by 1st Lt. Phil Menagh lays out some of the basics of sports nutrition and making healthy diet and lifestyle choices.
Before turning to dietary supplements or sports nutrition products, or worrying about timing nutrient delivery, take a look at the basics of a diet high in nutrient-dense foods. For example, animal proteins are the richest source of branched-chain amino acids (BCAAs), which are critical in building muscle and reducing recovery time. Add in healthy amounts of vegetables and fruits, packed with synergistic nutrients, which also promote an alkaline state in the body to neutralize the acidic by-products of exercise and reduce muscle protein breakdown. Round things out with whole grain carbs and healthy fats found in foods such as nuts, seeds and olives.
In fact, dialing up the whole grain intake can help keep the diet lower on the glycemic index. When carbohydrates are absorbed too quickly into the body, it can trigger excess insulin release and lead to greater fatigue. And while hydration is important, don’t sweat the energy drinks, particularly if exercise duration will be less than 60 minutes. Also, while carb-heavy drinks can fuel longer duration workouts, they’ll also reduce the proportion of fuel coming from body fat stores, possibly impeding weight loss goals.
For post-workout nutrition, balanced meals over the next day can replenish muscle glycogen to help in recovery. However, for those athletes looking at training sooner than that 24 hour window, supplying some energy in the form of a carb/protein drink or bar may help replenish stores faster.
Finally, Menagh addresses supplements in brief, noting some supplements such as protein powders, multivitamins, creatine and caffeine can be incorporated when used by healthy individuals and following dosing directions. However, he suggested individuals looking at using dietary supplements research the products and consult with a health care professional before starting use.