Nutrition for Health and Performance

By James Metcalf, ATC

One method to provide the body with tools for growth and development is nutrition. Not only for athletes, but it aids in recovery from illness and injury, for everyone. Just as optimal nutrition can help support health and performance, poor nutrition can have negative effects.

There are three basic food or nutrition components, that physically active individuals need. Protein is one source, which provides energy; some protein-rich foods are dairy products, meat, cereals, eggs, fruits & vegetables, and beans. The body also needs carbohydrates; carbohydrates provide short burst of energy which is the energy source for muscles. Breads, dried fruits, grains, fruit juices, and pastas & starches are some sources of high-carbohydrates. Fats are another source of energy, which provide energy for a long duration, but with less intense exercise. High-fat foods are the fats and oils used in cooking, dairy products, meat, poultry, beans, and eggs; as you notice, some of those are also in the protein group.

Another important need for health and performance in an active individual is fluid. Sixty-four fluid ounces, daily, is said to be the amount of fluid (water) a person should consume each day. That is about equal to an eight 8 ounce glass of water. One should stay away from soft drinks and other drinks with caffeine. Caffeine has a more negative effects and aids in fluid retention.

An athletes recover from competition or training can be greatly affected by their nutrition and how an athlete recovers plays a major role in health and performance. Recovery nutrition should include fluids, carbohydrates, and protein. Fluids are the primary source of hydration. Carbohydrates are the primary source for energy. And protein is the primary source to assist in the repair of the tissues or muscles damaged during the contest or exercise. Some examples of snacks to help recover are yogurt with fruit, low-fat chocolate milk, fruits like apples or bananas, sports drinks, or trail mix.

This is just an overview, of some basic nutrition to aid in performance and exercise, while staying healthy.