Gold Medal
Nutrition: Eat Like an Olympian.
To make it to the 2012 Olympics, athletes not
only train their bodies and their minds to perfection, they must hone in on
their nutrition. They know that what they eat can make a difference in Olympic
gold. Training and competing in the Olympics involves a tremendous amount of
hard work, dedication and perseverance. Eating a healthy diet sufficient in nutrients and calories to fuel training is
the key component and may just be the deciding factor in that tenth of a second
that distinguishes a gold medal from silver. These athletes know firsthand how
to eat and drink for optimal performance and recovery.
Olympians Eat Breakfast Daily.
Olympians consume their first meal
approximately 30 minutes after waking up. Our bodies become insulin sensitive
after eating breakfast. Insulin sensitivity refers to how well the body
responds to the hormone insulin. When you eat most of your calories earlier in
the day, the total caloric intake throughout the day actually decreases.
Starting the day with protein is a good choice. When consuming lean protein in
the morning choose omega-3 rich eggs or egg whites; low-fat, organic dairy;
lean and clean breakfast meats; as well as the high protein, whole grains like
steel cut oatmeal or quinoa.
Olympians Eat Organic.
Foods which are not organic may be toxic and
pose severe health risks to people as well as hinder athletic performance.
Avoid the most contaminated fruits and vegetables by purchasing organic
versions. “The Dirty Dozen” list of fruits and vegetables was put together by
the Environmental Working Group, this list includes apples, celery, bell
peppers, peaches, strawberries, nectarines, grapes, spinach, lettuce, cucumber,
blueberries and potatoes—some of the most contaminated fruits and vegetables.
Olympians Eat Small, Frequent Meals.
The Olympic season is considered peak season
for athletes. They should fuel often, eating every four hours. By
keeping a regular meal schedule athletes can prevent fatigue and reduce injury
risk. During competition the most rapid use of fuel, regardless of intensity
occurs during the first 20 to 30 minutes. The goal of athlete’s during
competition is to provide macronutrients and calories to sustain the activity.
Athletes need proper nutrition to prevent glycogen depletion, enhance their immune
function, reduce muscle damage, and speed
Olympians Hydrate Often.
When entering competition fully hydrated,
chances are athletes will be able to perform better. Fluid requirements vary
from person to person, so the best way to stay adequately hydrated is to stick
to a schedule. Different from Olympians, most of us only require approximately
11 to 15 cups of water daily, according to the Institute of Medicine. Choose to
drink filtered water were many of the dangerous contaminants have been removed.
Olympians Love Power Foods.
Dana Torres,
swimming:
Power food choice: raw almonds Almonds are the best high fat, anti-inflammatory
food! It’s not often nutritionists recommend high-fat foods, but the quality
fat found in almonds is super supportive for athletes especially during
recovery. One serving of almonds contains six grams of protein, six grams of
carbohydrates, and more than 20 flavonoids. These antioxidants prevent
free-radical damage resulting from extreme training sessions. Manganese and
copper are two minerals found in almonds. Both are needed to maintain the
metabolic processes and support stamina. Almonds are also high in magnesium.
When an athlete has enough magnesium in their system, their vessels relax,
which improves blood and oxygen flow throughout the body.
Ashton Eaton, decathlon: Power food choice: Light tuna packed in water.Tuna
is an excellent source of protein. Tuna is rich in magnesium, potassium, B
vitamins and omega-3 essential fatty acids. By consuming a healthy, lean
protein after a strenuous workout recovery time is enhanced.
Carli Lloyd, soccer:Power food choice: edamame. Edamame is considered one of the best plant
proteins, similar in quality to eggs and cow’s milk. A unique protein in soy
called, peptides, is known to provide extreme health benefits, including
improved blood pressure, controlled blood sugar and improved immune function,
all which are necessary in the world of extreme sport. While soy foods are
still linked to controversy, stick with organic, whole food forms. Choose
fermented versions like tempeh, fermented tofu, and soy miso which include
immune boosting probiotics.
Tamika Catchings, basketball: Power food choice: grilled chicken.Chicken is
so versatile! It is a great source of protein. Approximately 67 percent of our
daily protein needs are found in just 4 ounces. Skinless chicken breast is an athlete
favorite. Athletes are encouraged to eat lower fat options. Athletes are very
hard on their bodies, so the lean protein found in chicken breasts may actually
help prevent bone loss. Chicken is very rich in B6 and niacin. These B vitamins
are necessary in the conversion of proteins, fats, and carbohydrates into
usable energy.
Heather O’Reilly, soccer: Power food choice: Greek yogurt .Foods
rich in probiotics have been shown to enhance recovery from fatigue and help
maintain a healthy immune system. The International Journal of Obesity,
recently published information showing that “adding one or two servings of
yogurt to your daily diet can help you maximize loss of fat and minimize loss
of muscle.” For athletes, dairy may enhance gains in lean mass, strength
output, as well as reduction in body fat levels.
Sample Olympian Diet.
Approximately 60 percent of an athlete's diet
should steam from carbohydrates with a mix of vegetables, fruits, whole grains
and small amounts of low fat, organic dairy. About 30 percent of an athlete's
diet should come from lean proteins, fish, poultry, lean meats, beans, and low
fat, organic dairy. Another 10 percent of an athlete's diet should come from
quality fats, olive and canola oils, nuts and nut butters, seeds and avocados. A smart nutrition goal for any athlete would be
to enjoy a nutrient rich, mostly plant-based diet. Always fuel before, possibly
during and after exercise. Balance energy by eating small, frequent meals
throughout the day and be sure to hydrate adequately with water, herbal teas
and natural juices. Good nutrition will always enhance performance. Never let
poor nutrition be a limiting factor.
By
Chrissy Wellington,for Active.com
