Nutrition for Athletes - Commonwealth Games Federation

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athletes’ medical informationIOC Consensus Statementon Sports Nutrition 2003The amount, composition and timing of foodintake can profoundly affect sportsperformance. Good nutritional practice will helpathletes train hard, recover quickly and adaptmore effectively with less risk of illness andinjury. Athletes should adopt specific nutritionalstrategies before and during competition to helpmaximise their performance. Athletes willbenefit from the guidance of a qualified sportsnutrition professional who can provide adviceon their individual energy and nutrient needsand also help them to develop sport-specificnutritional strategies for training, competitionand recovery.A diet that provides adequate energy fromthe consumption of a wide range of commonlyavailable foods can meet the carbohydrate,protein, fat and micronutrient requirements oftraining and competition. The right diet will helpathletes achieve an optimum body size andbody composition to achieve greater successin their sport. When athletes restrict their foodintake, they risk nutrient deficiency that willimpair both their health and their performance.Careful selection of nutrient-dense foods isespecially important when energy intake isrestricted to reduce body and/or fat mass.Fat is an important nutrient and the diet shouldcontain adequate amounts of fats.Athletes should aim to achieve carbohydrateintakes that meet the fuel requirements of theirtraining programs and also adequately replacetheir carbohydrate stores during recoverybetween training sessions and competition. Thiscan be achieved when athletes eatcarbohydrate-rich snacks and meals that alsoprovide a good source of protein and othernutrients. A varied diet that meets energy needswill generally provide protein in excess ofrequirements. Muscle mass is maintained orincreased at these protein intakes, and thetiming of eating carbohydrate and proteinmay affect the training adaptation.A high carbohydrate intake in the daysbefore competition will help enhanceperformance, particularly when exercise lastslonger than about 60 minutes. Dehydrationimpairs performance in most events, andathletes should be well hydrated beforeexercise. Sufficient fluid should be consumedduring exercise to limit dehydration to less thanabout 2% of body mass. During prolongedexercise the fluid should provide carbohydrate.Sodium should be included when sweat lossesare high, especially if exercise lasts more thanabout 2 hours. Athletes should not drink somuch that they gain weight during exercise.During recovery from exercise, rehydrationshould include replacement of both waterand salts lost in sweat.Athletes are cautioned against theindiscriminate use of dietary supplements.Supplements that provide essential nutrientsmay be of help where food intake or foodchoices are restricted, but this approach toachieving adequate nutrient intake is normallyonly a short-term option. The use ofsupplements does not compensate for poorfood choices and an inadequate diet. Athletescontemplating the use of supplements and46
athletes’ medical informationsports foods should consider their efficacy, theircost, the risk to health and performance, andthe potential for a positive doping test.Excessive training and competition areassociated with some negative consequences.Robust immunity and reduced risk of infectioncan be achieved by consuming a varied dietadequate in energy and micronutrients, ensuringadequate sleep and limiting other life stress.Attention to dietary intake of calcium and iron isimportant in athletes at risk of deficiency, butuse of large amounts of some micronutrientsmay be harmful. Female athletes with menstrualdisorders should be promptly referred to aqualified specialist physician for diagnosisand treatment.Food can contribute not only to theenjoyment of life but also to success in sport.Lausanne, 18 June 2003
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Nutrition for Athletes - Commonwealth Games Federation

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