There are a number of energy sources for athletes.  Carbohydrate is well recognized for its role in immune competency and its effect on physiological stress of exercise.  There has been an overemphasis on carbohydrates (sometimes also known as carbohydrate loading) and an avoidance of fats – this can comprise an athlete’s ability to take in even minimal levels of some micronutrients and fats.

A series of studies have lead to the conclusion that a carbohydrate intake of at least 35% of total calories maintains muscle glycogen stores sufficiently to support endurance exercise.   Although the exact balance of diet is unproven a baseline diet that comprises 15% protein, 35% carbohydrate, 35% fats and the remaining 15% consumed should be made up of specific substrate(s) expended.

It is important to note the role that fats play in building membranes and as a fuel for exercise.  When we talk about fats we are talking about omega 3 lipids.  Human studies have proven that increased endurance capacity in response to increased dietary fats. 

Athletes on low fat, vegetarian or low energy balance diets are often deficient in zinc, iron, selenium and copper.  Runners are often below the RDA for zinc.  It is also clear that these imbalances result in depleted muscle glycogen and importantly fat stores.

A stressed athlete is likely to have high cortisol, lymphocyte proliferation, delayed type sensitivity response, increase in immunoglobin (Ig) and natural killer (NK) cell activity.

Sports drinks can assist.  Ingestion of drinks containing glucose has been shown to increase blood glucose, improve endurance running performance and importantly to lower plasma cortisol levels and circulating leucoycte subsets.  Carbohydrate ingestion attenuates the inflammatory response to acute exercise through reduced levels of IL-6.

Women endurance athletes need to be aware of moving into syndromes of disordered eating, amenorrhea and osteoporosis which can affect energy levels and reproductive function.  Low iron levels in women is common – over 45% of the population.  Metagenics Hemagenics IC (iron and Vitamin B complex to assist in conditions of increased demand – 1 tablet daily) can help.  

In endurance activities such as Triathlon athletes need to increase their muscle glycogen concentrations before a race and follow with a high CHO intake at least 1 day before the event.   Metagenics Endura (Endurance and Rehydration formula) assists with stamina and rapid replacement of fluid and electrolytes,   This can be taken before, hourly during exercise and after exercise.   Even 2%dehydration can decrease performance by 10%.  It is important to hydrate before and during exercise.

CHO and water need to be replaced to keep the body performing optimally.  Walsh & colleagues studied water turnover in an ironman distance triathlon and found that 1.1 L of water was lost every hour.  The body sweats to dissipate heat and sweat increases with metabolic rate.

Metagenics Endura Opti can be taken within one hour of finishing exercise.  It is a product that provides the correct ratios of protein and carbohydrate for improved endurance and recovery after prolonged exercise that reduces the risk of weight loss and promotion of muscle gain.

The overall wellbeing of an the athlete, faster recovery and minimization of injury could be all affected by antioxidant therapy.  Either through foods high in antioxidants such as Blackberries 5.746 mmol/serving or walnuts 3.721 mmol/serving or by taking a supplement such as Metagenics Oxygenics (Antioxidant support – 1 tablet twice daily with food).

Stress fractures are a common injury among athletes overtraining -  poor diet such as vegans and low calcium is associated with low BMD and can contribute to the development of stress fractures.  Assistance can be given with likes to Total Health product Osteo Bone plants.  (See attached.)

Sunlight and synthesis of Vitamin D an also help.  Various forms of water immersion therapy can assist with recovery through enhanced blood flow, increasing blood lactate removal, reducing inflammation, stimulating circulation, relieving stiffness and pain and increasing range of motion.

Warm down is necessary as recovery is considered to be enhanced by using active low intensity exercise as a warm down.

Creatine has proven to benefit such activities that involve jumping, sprinting and cycling.  Creatine can act to buffer PH changes brought about by an increasing acidosis by utilizing Hydrogen ions during the rephosphyloration of ADP to ATP and improve cellular homeostasis.

There are a number of options that improve and increase muscle mass and assist in burning fat – supplementation through creatine HMB (Hydroxy Methyl Buterate) and CLA (conjugated linoleic acid).    Metagenics  product Myobolic contains creatine monohydrate, Glutamine, HMB – 1 scoop into food, juice or water each day) can improve muscle mass.

In summary, for athletes looking for a better performance: