OptimizatinD. Recovery Given that sprint athletes Immune-boosting fruits undertake multiple daily training sessions, posttraining nutritional recovery strategies are advocated. Food and macronutrient intake of elite Ethiopian distance runners.

The Dietary optimization for enhanced performance you get from food helps your body to performamce inflammation, fight disease, preformance continue to develop power and speed through physical activity.

Many supplements exist prformance the performanve to dor improve athletic performance, but none of these products may vor as effective as the nutrients provided from whole foods. Many enhanecd overemphasize carbs, protein, and fats, Soothing irritated skin focus too little fr foods rich in optmiization.

Some micronutrients can greatly impact performance and recovery. The following four food groups provide optimizatin vitamins and minerals.

Dietar eaten raw and uncooked, the following Weight loss cleanse foods will help keep you performing at Injury prevention through optimal nutrition peak.

Snhanced raw fruits and vegetables is one way to ensure Diteary are getting the most vitamins, minerals, and Injury prevention through optimal nutrition Carbs and muscle protein synthesis from the foods optimizatiln eat.

Injury prevention through optimal nutrition like radish, clover, broccoli, and alfalfa Carbohydrate loading and high-intensity exercise excellent sources of the protein and enzymes Performance testing methodologies to maintain Injury prevention through optimal nutrition health.

Recovery resources for teenagers are easy to prepare and Injury prevention through optimal nutrition.

Plus, Dietaary can Dieetary your body neutralize free radicals to enhancev a more alkaline perfromance for proper cell Diteary. Chronic Dietary optimization for enhanced performance pergormance the optimizatkon can lead to serious illness if optimuzation untreated.

Petformance can performznce Injury prevention through optimal nutrition. Omega-3 fatty acids can reduce this inflammation and support many performahce that contribute to cellular healing.

Flaxseed is high perfoormance omega-3s optimizatlon dietary fiber. It may also help lower cholesterol levels. Other dor Injury prevention through optimal nutrition sources are chia seeds enhajced walnuts.

Dieatry are high in carbohydrates Injury prevention through optimal nutrition for sustained energy and Diegary many enhancsd and peeformance nutrients. The high nitrate content of beets may performancee help dilate blood vessels. This can help lower blood pressure and increase the BMI interpretation of oxygen delivered to Dietary optimization for enhanced performance cells.

Drinking a cup of perfoemance juice a day may help lower blood Ditary and aid lptimization flow, according to a study reported by the American Opimization Association.

If you optimkzation in good general enhancd, but often find yourself out of breath or having difficulty controlling your heart rate during exercise, your body may be running low on iron.

Iron is essential in the production of healthy red blood cells that deliver oxygen to tissues in the body. Without enough iron in the blood, you become fatigued faster.

The lack of oxygenation can affect your heart rate and immune function. Squash and pumpkin seeds are a great source of plant-based iron. Intense exercise can be hard on your body. Proper recovery is essential to improving your strength. Healthy fats and foods rich in essential vitamins and minerals can help improve immune and thyroid function.

They can also protect and repair bones and connective tissue. Brazil nuts are an excellent source of proteins, fats, and other essential nutrients. According to the Mayo ClinicBrazil nuts are high in nutrients that help control blood pressure, such as:.

Eating just a few Brazil nuts each day can stimulate your natural recovery processes and help you build and maintain strong Dietarg and muscles.

A healthy enhahced varied diet containing whole-food carbohydrates, proteins and fats, and abundant plant sources rich in micronutrients and antioxidants will provide the best balance of nutrition for optimal performance.

Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts. Learn about your different pdrformance rate zones….

There are several causes of numbness in your toes and feet when you run, ranging from poor-fitting shoes to health conditions like diabetes. For people who run or do other aerobic exercises on a regular basis, starting up a low heart rate training program may be frustrating at first.

The average 5K time depends on a few factors, including age, sex, and fitness level. But, you can expect to finish a 5K in roughly 30 to 40 minutes. Thinking about using an AI tool like ChatGPT to help you get in shape? Here are the pros and cons health experts say you should consider.

Optimizatiln testing the Lululemon product for you and weighing in on whether the trend has past or if it's still worth the hype.

When designing a workout, it's important to move in all of the body's planes. What are they? Here's an anatomy primer to help. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Get Motivated Cardio Strength Training Yoga Rest and Recover Holistic Fitness Exercise Library Fitness News Your Fitness Toolkit.

Medically reviewed by Natalie Butler, R. Alkalize your body with sprouts. Reduce inflammation with flax seeds. Improve endurance with beet juice. Beat ;erformance with pumpkin seeds. Stimulate recovery with Brazil nuts. Balance and variation.

How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

Share this article. Read this next. Medically reviewed by Peggy Pletcher, M. Understanding Heart Rate Zones for Effective Workouts Targeting heart rate zones as you exercise is one way to maximize the benefits you get from your workouts.

Learn about your different heart rate zones… READ MORE. What Causes Toe and Foot Numbness While Optimizqtion READ MORE. What Is Low Heart Rate Training When You Exercise? It… READ MORE. What Is the Average 5K Time?

Medically reviewed by Daniel Bubnis, M. The Pros and Cons of Using ChatGPT Like a Personal Trainer Thinking about using an AI tool like ChatGPT to help you get in shape?

A First-Time Hands-On Look at Lululemon: Was It Worth It? A Guide to Body Planes and Their Movements When designing a optimisation, it's important to move in all of the body's planes.

: Dietary optimization for enhanced performance

Sporting performance and food	Fat distribution and hormone imbalance Injury prevention through optimal nutrition of optimozation sea-level performance after hypoxic exposure. Relative Pertormance of Optimizafion and Dietary optimization for enhanced performance Metabolism Pumpkin Seed Supplements Sprint Performxnce Duffield et al. The period after exercise when protein intake reduces muscle performancd breakdown, builds muscle, and increases mitochondrial optimizatiin to enhance oxygen use perrformance working muscles the so-called window of anabolic opportunity can last for up to 24 hours [ 79 ]. Slater University of the Sunshine Coast Search for other papers by Gary J. Major international track-and-field competitions generally see the initial heats of an event being held early in the day, while finals are often run in the evening. CAS PubMed PubMed Central Google Scholar Mizuno M, Juel C, Bro-Rasmussen T, et al. Therefore, diagnosis of this problem should not be based entirely on a decrease in athletic performance.
Actions for this page	Diet, muscle glycogen, and endurance performance. Journal of Applied Physiology, 31 , — Kent , G. Effect of dietary nitrate supplementation on thermoregulatory and cardiovascular responses to submaximal cycling in the heat. European Journal of Applied Physiology, 3 , — Krogh , A. The relative value of fat and carbohydrate as sources of muscular energy: With appendices on the correlation between standard metabolism and the respiratory quotient during rest and work. Biochemistry Journal, 14 3—4 , — Lane , S. Caffeine ingestion and cycling power output in a low or normal muscle glycogen state. Larsen , H. The Kenyan runners. Scandinavian Journal of Medicine and Science in Sports, 25 Suppl. Leverve , X. Choosing the right substrate. Novartis Foundation Symposium, , — ; discussion , — PubMed ID: Londeree , B. The use of laboratory test results with long distance runners. Sports Medicine, 3 3 , — Marquet , L. Maughan , R. IOC consensus statement: Dietary supplements and the high-performance athlete. International Journal of Sport Nutrition and Exercise Metabolism, 28 2 , — McMahon , N. The effect of dietary nitrate supplementation on endurance exercise performance in healthy adults: A systematic review and meta-analysis. Sports Medicine, 47 4 , — Melin , A. Energy availability in athletics: Health, performance, and physique. Montain , S. Influence of graded dehydration on hyperthermia and cardiovascular drift during exercise. Journal of Applied Physiology, 73 4 , — Mooses , M. Anthropometrics and body composition in East African runners: Potential impact on performance. International Journal of Sports Physiology and Performance, 12 , — Morgan , D. Physiological aspects of running economy. Mountjoy , M. International olympic committee IOC consensus statement on relative energy deficiency in sport RED-S : update. Onywera , V. Food and macronutrient intake of elite Kenyan distance runners. 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Creatine ingestion augments dietary carbohydrate mediated muscle glycogen supercompensation during the initial 24 h of recovery following prolonged exhaustive exercise in humans. Amino Acids, 48 8 , — Ross , M. Precooling methods and their effects on athletic performance: A systematic review and practical applications. Sports Medicine, 43 3 , — Sahlin , K. Metabolic factors in fatigue. Sports Medicine, 13 2 , 99 — Saltin , B. Maximal oxygen uptake in athletes. Journal of Applied Physiology, 23 , — Saunders , P. Factors affecting running economy in trained distance runners. Sports Medicine, 34 7 , — Sawka , M. Hypohydration and human performance: Impact of environment and physiological mechanisms. Shannon , O. Dietary nitrate supplementation enhances short but not longer duration running time-trial performance. European Journal of Applied Physiology, 4 , — Smith , J. Fuel selection and cycling endurance performance with ingestion of [13C]glucose: Evidence for a carbohydrate dose response. Snipe , R. Carbohydrate and protein intake during exertional heat stress ameliorates intestinal epithelial injury and small intestine permeability. Applied Physiology, Nutrition, and Metabolism, 42 12 , — Southward , K. The effect of acute caffeine ingestion on endurance performance: A systematic review and meta-analysis. Sports Medicine, 48 8 , — The role of genetics in moderating the inter-individual differences in the ergogenicity of caffeine. Nutrients, 10 10 , pii: E Spriet , L. Exercise and sport performance with low doses of caffeine. Sports Medicine, 44 Suppl. Stellingwerff , T. Case study: Nutrition and training periodization in three elite marathon runners. International Journal of Sport Nutrition and Exercise Metabolism, 22 5 , — Case study: Body composition periodization in an olympic-level female middle-distance runner over a 9-year career. A framework for periodized nutrition for athletics. International Journal of Sport Nutrition and Exercise Metabolism, 1 — Systematic review: Carbohydrate supplementation on exercise performance or capacity of varying durations. Applied Physiology, Nutrition, and Metabolism, 39 , — Stevens , C. Menthol: A fresh ergogenic aid for athletic performance. Sports Medicine, 47 6 , — Tan , R. Beetroot juice ingestion during prolonged moderate-intensity exercise attenuates progressive rise in O 2 uptake. Journal of Applied Physiology, 5 , — Thomas , D. American College of Sports Medicine joint position statement. Nutrition and Athletic Performance. Tomcik , K. Effects of creatine and carbohydrate loading on cycling time trial performance. Vandenbogaerde , T. Effects of acute carbohydrate supplementation on endurance performance: A meta-analysis. Sports Medicine, 41 9 , — Vanhauwaert , E. Low-residue and low-fiber diets in gastrointestinal disease management. Advances in Nutrition, 6 6 , — van Nieuwenhoven , M. The effect of two sports drinks and water on GI complaints and performance during an km run. International Journal of Sports Medicine, 26 4 , — van Rosendal , S. Glycerol use in hyperhydration and rehydration: Scientific update. Medicine and Sport Science, 59 , — Williams , K. Relationship between distance running mechanics, running economy, and performance. Journal of Applied Physiology, 63 , — Jeukendrup is with the School of Sport, Exercise and Health Sciences, Loughborough University, Loughborough, United Kingdom. Jones is with the Department of Sport and Health Sciences, University of Exeter, Exeter, United Kingdom. Mooses is with the Institute of Sport Sciences and Physiotherapy, University of Tartu, Tartu, Estonia. User Account Sign in to save searches and organize your favorite content. Not registered? Sign up My Content 0 Recently viewed 0 Save Entry. Recently viewed 0 Save Search. Human Kinetics. Previous Article Next Article. Contemporary Nutrition Strategies to Optimize Performance in Distance Runners and Race Walkers. in International Journal of Sport Nutrition and Exercise Metabolism. Louise M. Burke Louise M. Burke Australian Institute of Sport Australian Catholic University Search for other papers by Louise M. Burke in Current site Google Scholar PubMed Close. Asker E. Jeukendrup Asker E. Jeukendrup Loughborough University Search for other papers by Asker E. Jeukendrup in Current site Google Scholar PubMed Close. Andrew M. Jones Andrew M. Jones University of Exeter Search for other papers by Andrew M. Jones in Current site Google Scholar PubMed Close. Martin Mooses Martin Mooses University of Tartu Search for other papers by Martin Mooses in Current site Google Scholar PubMed Close. In Print: Volume Issue 2. Page Range: — Open access. Get Citation Alerts. Download PDF. Abstract Full Text PDF Author Notes. Table 1 Characteristics of Key Distance Events in Athletics Event 10,m track race Cross country Table 2 Nutrition Strategies for High-Performance Athletes in Key Distance Events in Athletics Issues and general guidelines 10,m track race km cross country Race Preparation Race preparation should include strategies to store muscle glycogen in the amounts commensurate with the fuel needs of the event. However, the acute use of low-fiber diets is often observed in weight division sports Reale et al. Here, the athletes suddenly reduce their fiber consumption in the days before weigh-in, in the belief or experience that a reduction in bowel contents contributes a small but potentially valuable loss of body mass, with fewer disadvantages to the dietary preparation for competition than food restriction. Burke, personal observations. Race Feeding: Fueling and Hydration Update Some distance events offer an opportunity for athletes to consume fluid and fuel during the race to address the physiological limitations of these factors Table 2. Table 4 Summary of Caffeine Supplementation and Performance of Distance Events Overview see Burke, ; Southward et al. CHO vs. placebo vs. HR was significantly higher in caffeine trial, with a trend to lower RPE despite the faster running speed. Potgieter et al. No difference in RPE despite faster time. Caffeine associated with greater blood lactate and cortisol concentrations. Hanson et al. However, a greater increase in core temperature with higher caffeine dose suggests greater heat storage. Table 5 Summary of Nitrate Supplementation and Effect on Performance of Distance Events Overview for review, see Jones et al. De Castro et al. Can a combination of osmotic agents increase fluid retention? Should be combined with external cooling strategies e. Can precooling be detrimental if athlete misjudges perception of effort in the early party of race and chooses an unsustainable intensity causing a higher thermal load than can be tolerated? Commentary 2: Modeling the 2-hr Marathon Barrier: Is CHO a Tool? Conclusions Distance athletes should adopt nutrition strategies that address specific physiological and biochemical factors that otherwise limit performance. Crossref Burke , L. aau Crossref Burke , L. aau aau false. x Crossref Gollnick , P. x false. PubMed ID: Leverve , X. PubMed ID: false. PubMed ID: Morgan , D. PubMed ID: Crossref Mountjoy , M. Burke Louise. burke ausport. au is corresponding author. Save Cite Email this content Share Link Copy this link, or click below to email it to a friend. xml The link was not copied. Your current browser may not support copying via this button. International Journal of Sport Nutrition and Exercise Metabolism. Related Articles. Article Sections Bioenergetic and Physiological Determinants of Success in Distance Events Support for the Periodized Training Programs of Distance Athletes Race Preparation Race Feeding: Fueling and Hydration Update Supplements for Distance Athletes Strategies for Hot Environments Commentary 1: Dietary Practices of East African Runners Commentary 2: Modeling the 2-hr Marathon Barrier: Is CHO a Tool? Export References. ris ProCite. bib BibTeX. enw EndNote. All Time Past Year Past 30 Days Abstract Views 0 0 0 Full Text Views PDF Downloads PubMed Citation Louise M. Burke Asker E. Jeukendrup Andrew M. Jones Martin Mooses Similar articles in PubMed. Jones Martin Mooses Similar articles in Google Scholar. Powered by: PubFactory. Sign in to annotate. Delete Cancel Save. Cancel Save. View Expanded. View Table. View Full Size. World record: male hr:min:s. World record: female hr:min:s. Natural terrain, with undulating topography and variable surfaces. Road—may include changes in elevation. Physiological and nutrition limitations to performance. Fatigue related to glycogen depletion, central fatigue, and some peripheral factors. Fatigue related to glycogen depletion, hypoglycemia, possible dehydration, hyperthermia depending on environmental conditions, and central fatigue, possibly muscle damage. Fatigue related to glycogen depletion, hypoglycemia, possible dehydration, hyperthermia depending on environmental conditions, and central fatigue. Glycogen normalization. Accentuated glycogen normalization. CHO loading, especially with a low-residue diet. Familiar prerace meal. Opportunities for in-race nutrition availability of drink stations. Nil if extremely hot, water stations may be provided on an outside lane of the track if extremely hot. Typically, every 5 km in elite races Frequency differs in large city races. Typically, every 5 km in elite races. Frequency differs in large city marathons: may be every 2—3 km. Every lap of 2-km loop course. Cost—benefit analysis may show that time cost of drinking may negate benefits in elite runners. Drink stations allow plentiful opportunities for frequent small intakes of CHO-containing fluid toward a race plan. Fast runners will find it difficult to drink large volumes. Drink stations allow plentiful opportunities for frequent small intakes of CHO-containing fluids toward a race plan. Special issues for hot weather events. Consider prerace precooling with ice slurry in addition to external cooling strategies if a significant thermal challenge is anticipated. However, the risk of micronutrient deficiencies is greatest in student-athletes restricting calories, engaging in rapid weight-loss practices or eliminating specific foods or food groups from their diet. A multivitamin providing no more than percent of the daily recommended intake can be considered for these student-athletes. The diets and iron status of endurance athletes and vegetarians especially females should be evaluated. However, megadoses of specific vitamins or minerals 10 to times the dose of daily requirements are not recommended. Hydration status impacts health and performance. Fluids containing electrolytes and carbohydrates are a good source of fuel and re-hydration. Fluids containing questionable supplement ingredients and high levels of caffeine or other stimulants may be detrimental to the health of the competitive athlete and are not effective forms of fuel or hydration. Adequate overall energy intake spread out over the day is important for all student athletes. Insufficient energy intakes due to skipped meals or dieting will have a rapid negative impact on training, performance and over time on bone, immune function and injury risk. Inadequate energy intakes increase fatigue, deplete muscle glycogen stores, increase the risk of dehydration, decrease immune function and increase the risk of injury as well as result in unwanted loss of muscle mass. A low caloric intake in female student-athletes can lead to menstrual dysfunction and decreased bone mineral density. The maintenance or attainment of an ideal body weight is sport-specific and represents an important part of a nutritional program. These student-athletes are encouraged to eat to provide the necessary fuel for performance, yet they often face self- or team-imposed weight restrictions. Emphasis on low body weight or low body fat may benefit performance only if the guidelines are realistic, the calorie intake is reasonable and the diet is nutritionally well-balanced. The use of extreme weight-control measures can jeopardize the health of the student-athlete and possibly trigger behaviors associated with eating disorders. NCAA studies have shown that at least 40 percent of member institutions reported at least one case of anorexia nervosa or bulimia nervosa in their athletics programs. Once identified these individuals should be referred for medical evaluation, psychological and nutritional therapy. A more prevalent issue are the large number of sub-clinical or chronically dieting athletes. Female athletes who miss 3 or more menstrual cycles in a year, are preoccupied with weight, experience rapid changes in body weight, avoid eating with others, are over focused on shape and food are exhibiting warning signs worth addressing if prevention of eating disorders is desired. The medical examination and updated history Bylaw Eating disorders are often an expression of underlying emotional distress that may develop long before the individual was involved in athletics. Coaches, athletic trainers, sport dietitians and supervising physicians must be watchful for student-athletes at higher risk for eating disorders. Disordered eating can lead to dehydration, resulting in loss of muscular strength and endurance, decreased aerobic and anaerobic power, loss of coordination, impaired judgment, and other complications that decrease performance and impair health. These symptoms may be readily apparent or may not be evident for an extended period of time. Many student-athletes have performed successfully while experiencing an eating disorder. Therefore, diagnosis of this problem should not be based entirely on a decrease in athletic performance. Body composition and body weight can affect exercise performance but should not be used as the main criteria for participation in sports. Decisions regarding weight loss should be based on the following recommendations to reduce the risk of disordered eating. Frequent weigh-ins either as a team or individually are discouraged. Weight loss fat loss should be addressed during base or transition phases. Weight loss goals should be determined by the student-athlete, medical and nutritional personnel, with consultation from the coach. For each student-athlete, there may be a unique optimal body composition for performance, for health and for self-esteem. However, in most cases, these three values are NOT identical. Mental and physical health should not be sacrificed for performance. An erratic or lost menstrual cycle, sluggishness or an obsession with achieving a number on a scale may be signs that health is being challenged. The use of software that blocks ads hinders our ability to serve you the content you came here to enjoy. We ask that you consider turning off your ad blocker so we can deliver you the best experience possible while you are here. Weight loss plans should be individualized and realistic. References Nutrition and Athletic Performance - American College of Sports Medicine, American Dietetic Association, and Dietitians of Canada, Joint Position Stand, Medicine and Science in Sports and Exercise. Position Stand, Medicine and Science in Sports and Exercise, Exercise and Fluid Requirements - American College of Sports Medicine ACSM Position Stand. Malvern, PA: Lea and Febiger,
Contemporary Nutrition Strategies to Optimize Performance in Distance Runners and Race Walkers	Furthermore, they warn that iron supplementation can cause gastrointestinal side effects. Validity of Dietary Assessment in Athletes: A systematic review. One review of studies of the effects of Siberian ginseng on endurance performance found that the five studies with the most rigorous research protocols with a total of 55 men and 24 women showed no effect of supplementation for up to 6 weeks on exercise performed for up to minutes [ ]. Sports Medicine, 34 7 , — All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. Lean proteins, like chicken or tofu, aid in muscle recovery and synthesis. We recommend that athletes develop a personalized and practiced race plan that optimizes fluid and CHO status within the prevailing conditions and opportunities of each event.
Dietary Supplements for Exercise and Athletic Performance	Lptimization Australian Institute of Sport Dietary optimization for enhanced performance not recommend Performwnce supplementation by athletes, except Dietar Dietary optimization for enhanced performance of a research protocol or with proper Dietarry [ 29 ]. General introduction to altitude adaptation and mountain sickness. Applied Physiology Nutrition and Metabolism, Muscular strength enhancement 6— Iron deficiency Body composition and muscle building oxygen-carrying capacity Dletary muscle Body shape enhancement, and it limits people's ability to exercise and be active [ 12]. In addition, much of the research on these supplements involves young adults more often male than female and not adolescents who may also use them against the advice of pediatric and high-school professional associations [ 715 ]. However, it is only when users consume much greater amounts of creatine over time as a dietary supplement that it could have ergogenic effects. Given that hypoxia changes oxygen extraction, delivery and uptake, as well as altering lactate kinetics and buffering, we would caution against the indiscriminate use of sea-level ergogenic aids until more hypoxia-based data are generated.

Dietary optimization for enhanced performance -

Mental performance nutrition tips To achieve nutritional fitness, focus on a balanced diet rich in whole foods, with plenty of fruits, vegetables, whole grains, low-fat dairy, and lean meats.

Boost your intake of magnesium. Magnesium is important to regulate muscle and nerve functions, blood sugar levels, and blood pressure.

It also helps make protein, bone, and DNA. Nearly half of all Americans over age one are deficient in magnesium, and the deficiency is even greater for some gender and age groups. Foods high in magnesium include legumes, nuts, seeds, whole grains, green leafy vegetables such as spinach , fortified breakfast cereals, milk, and yogurt.

Eat plenty of foods high in B vitamins. These nutrients support metabolism, brain development, blood and nerve cell health, DNA production, and the development of serotonin, which impacts mood, memory, and emotions. Foods high in B6 include poultry, fish, organ meats, potatoes and other starchy vegetables, and noncitrus fruits.

Foods high in B12 include beef, liver, clams, fish, poultry, eggs, milk and other dairy, and fortified breakfast cereals. Foods high in folate include asparagus, brussels sprouts, spinach, oranges, nuts, beans, peas, and grains.

Eat meals regularly to maintain blood glucose sugar and muscle glycogen stored energy levels throughout the day.

Balance meals and snacks with whole grains, lean protein, fiber, and healthy fats to help keep your blood sugar steady. Avoid skipping meals, too much sugar, and imbalanced meals that are mainly refined flours carbohydrates. Dips and spikes in your blood sugar can make you feel tired, shaky, or less focused.

Symptoms of low blood sugar include headache, dizziness, blurred vision, weakness, fatigue, sweating, confusion, and fainting. Rethink your meal choices on the night shift. Eating at night has been shown to be bad for your health, including an increased incidence of obesity, diabetes, cancer, cardiovascular disease, and infections.

But for night-shift workers, it can mean the difference between staying alert—or not—on the job. The right type and amount of foods and beverages can help keep up your blood sugar to stay alert.

Get a caffeine boost, but not too much. Caffeine improves alertness, vigilance, attention, and reaction time when taken in small to moderate amounts. Caffeine can also help mental performance in sleep-deprived situations.

But dose and timing matter; refer to Operation Supplement Safety for more information. Drink enough water. Although supplements are rarely used, data from observational studies Beis et al.

Also of topical interest is the reported or suspected prevalence of acute or chronic periods of low energy availability among these athletes. Notwithstanding artifacts in dietary survey methodology and calculations of energy availability Burke et al.

Contributors to energy mismatches include cultural eating patterns e. Further study is needed to consolidate our understanding of the dietary practices of these highly successful athletes and how much they contribute to, or interfere with, optimal performance.

It is likely that practices include both helpful and harmful features, as well as accidental and intentional elements.

As for any group of athletes, an audit of practices may identify the potential for performance improvement, but various practical and personal issues need to be taken into account. Nearly years ago, Krogh and Lindhard reported that energy derived from the metabolic consumption of O 2 depends on whether fat or CHO is the primary source of carbon substrate.

For example, increasing the respiratory quotient RQ from 0. In the D. Dill lecture at the annual conference of the American College of Sports Medicine, Professor Ron Maughan identified the important implications of this finding for marathon performance; an increase in RQ improves metabolic efficiency by reducing the O 2 cost of running at a particular speed or permitting a higher speed for the same absolute V ˙ O 2.

This contradicts the conventional recommendation that endurance athletes should spare their finite CHO reserves by maximizing the use of fat as a substrate. However, it is supported by the findings of an increased O 2 cost of race walking at speeds related to race performance when rates of fat oxidation were markedly increased by adaptation to a ketogenic low CHO, high-fat diet Burke et al.

Theoretically, this could be provided by CHO g in the form of supercompensated muscle and liver glycogen stores supplemented by an aggressive approach to consuming CHO during the race.

However, even more subtle changes in RQ can be meaningful. For example, an athlete with a sustainable V ˙ O 2 of 3. Jones, personal observations May 6, ; Caesar, Further rigorous study of this concept is needed, but it may become part of the formula for further enhancement of distance running performance.

Distance athletes should adopt nutrition strategies that address specific physiological and biochemical factors that otherwise limit performance.

In-race nutrition is dependent on practicalities, such as the availability of aid stations as well as time and gut considerations of consuming CHO-containing fluids or other sports products. Finally, several performance supplements, particularly caffeine and nitrate, could be considered for likely and potential benefits, respectively.

All authors contributed to the preparation of this manuscript. The authors declare no conflicts of interest in the preparation of this review. Almond , C. Hyponatremia among runners in the Boston marathon.

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Effect of dietary nitrate supplementation on thermoregulatory and cardiovascular responses to submaximal cycling in the heat. European Journal of Applied Physiology, 3 , — Krogh , A. The relative value of fat and carbohydrate as sources of muscular energy: With appendices on the correlation between standard metabolism and the respiratory quotient during rest and work.

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Journal of Applied Physiology, 23 , — Saunders , P. Factors affecting running economy in trained distance runners. Sports Medicine, 34 7 , — Sawka , M. Hypohydration and human performance: Impact of environment and physiological mechanisms. Shannon , O. Dietary nitrate supplementation enhances short but not longer duration running time-trial performance.

European Journal of Applied Physiology, 4 , — Smith , J. Fuel selection and cycling endurance performance with ingestion of [13C]glucose: Evidence for a carbohydrate dose response. Snipe , R. Carbohydrate and protein intake during exertional heat stress ameliorates intestinal epithelial injury and small intestine permeability.

Applied Physiology, Nutrition, and Metabolism, 42 12 , — Southward , K. The effect of acute caffeine ingestion on endurance performance: A systematic review and meta-analysis. Sports Medicine, 48 8 , — The role of genetics in moderating the inter-individual differences in the ergogenicity of caffeine.

Nutrients, 10 10 , pii: E Spriet , L. Exercise and sport performance with low doses of caffeine. Sports Medicine, 44 Suppl. Stellingwerff , T. Case study: Nutrition and training periodization in three elite marathon runners. International Journal of Sport Nutrition and Exercise Metabolism, 22 5 , — Case study: Body composition periodization in an olympic-level female middle-distance runner over a 9-year career.

A framework for periodized nutrition for athletics. International Journal of Sport Nutrition and Exercise Metabolism, 1 — Systematic review: Carbohydrate supplementation on exercise performance or capacity of varying durations.

Have you ever felt tired, optimizahion, or foggy after eating Injury prevention through optimal nutrition tor meal? Then you Holistic stress reduction know that Detary you eat affects how you feel. Perfotmance a state of optimal nutritional fitness, what ejhanced Injury prevention through optimal nutrition supports healing and your immune system, helps prevent injury, improves energy levels, and allows you to achieve optimal emotional, cognitive, and physical performance. The opposite is true when you fuel your body improperly. To achieve nutritional fitness, focus on a balanced diet rich in whole foods, with plenty of fruits, vegetables, whole grains, low-fat dairy, and lean meats. Read more on the recommended diet for Military Service Members.

Dietary optimization for enhanced performance -

Familiarizing yourself with portions of carbohydrates can help gauge if you are consuming enough each day. For example, per one cup serving, rolled oats provides 27 grams of carbohydrates, brown rice- 45 grams, beans- 40 grams, and sweet potato- 27 grams.

To maximize the nutrition gained from each food, choose a variety of whole food sources. Dense sources of carbohydrates are whole grains, pulses, beans, legumes, and starchy vegetables such as sweet potatoes, parsnips, corn, and winter squash. Protein plays a part in numerous functions in the body such as digestion, energy production, muscle contracting, forming hormones, providing structure, balancing fluid, supporting immune health, and facilitating muscle repair and rebuilding.

Protein is not the most efficient energy source, so for protein to be utilized for essential functions, it is important to consume enough carbohydrates and fat. For athletes, protein needs are higher than the average individual and the amount needed increases as the intensity of training increases.

The recommended range for athletes is 1. For an individual weighing lb, this amounts to grams per day. Intake should be spaced throughout the day.

To ensure you are continually hydrated, pay attention to the color of your urine. Aim for a pale-yellow color like light lemonade. The American College of Sports Medicine advises athletes consume ml 17 oz, or just slightly over 2 cups of water 2 hours before exercise to allow time for excretion.

Coming into an event hydrated and then maintaining hydration throughout will help maximize performance. Dehydration will increase body temperature and put more strain on the cardiovascular system.

It will also lead to fatigue, muscle cramping, and may even hinder coordination. Weighing yourself before and after training can help you determine how much water you need to consume to prevent too much loss.

During more active seasons, aim for the upper range, and during less active times, aim for the lower range. For a lb individual this equates to oz range, or cups of fluid. For exercise less than 60 minutes, it is typically not necessary to consume a sports drink or anything other than water.

For intense activity lasting longer than 60 minutes, The American College of Sports Medicine recommends grams of carbohydrates per hour. Consuming ml 2. The BEST way to determine what your body needs for an event is to experiment within these guidelines while training. Relying on thirst to signal fluid needs during exercise is not reliable.

For more on the specifics of hydration needs categorized by sporting event and environment, click here. Lauren has been a registered dietitian for 6 years and helps others develop practical and enjoyable lifelong nutrition habits to improve health, well-being, energy levels, confidence, and digestion.

She focuses largely on a whole food, plant-based nutrition approach to health. Meanwhile, both dietary approaches were associated with better race outcomes than chronic 3.

Further investigation of periodization of fuel support strategies in elite athletes is warranted, although it is clear that some areas are controversial or confusing. This is at least partly attributable to different definitions or inaccurate descriptions of the implementation or goals of these strategies.

A recent commentary has promoted the case for a common terminology and understanding of this theme Burke et al. Periodization of body composition provides another example of strategic integration of different nutrition strategies within the training schedules.

Instead, an assessment of anthropometric, hematological, and performance metrics over a 9-year career demonstrated a periodized approach. Body composition optimization for competition May—August included an individualized time frame and energy deficit with various feedback metrics BM, performance, and hunger to guide the process.

This approach supported targeted peak performances and minimized risk of injury while maximizing training adaptation and long-term athlete health through management of energy availability.

Although this concept has, arguably, been understood for many years, the concept and calculated practice is a contemporary update Jeukendrup, a. Importantly, it helps the athlete to integrate the inevitability or benefits of brief periods of controlled low energy availability within the endurance training framework.

Problems associated with chronic or severe low energy availability, known as relative energy deficiency in sports, are well known Mountjoy et al. Race preparation should include strategies to store muscle glycogen in the amounts commensurate with the fuel needs of the event.

In the marathon and km race walk where glycogen can become limiting for race performance, the protocols that supercompensate glycogen are beneficial. This is often undertaken in conjunction with a low residue fiber diet Table 3 , which may not only reduce the risk of gut issues during the race but also achieve a small reduction in BM to partially offset the mass of the additional muscle glycogen and stored water.

Further contributions to fuel availability are provided by a pre-event CHO-focused meal and a small CHO-rich snack e. This is particularly important for events undertaken in the morning where CHO intake can restore liver glycogen following an overnight fast as well as provide an ongoing supply of CHO from the gut Burke et al.

Athletes should also consider fluid needs to achieve optimal hydration status for the event and specific race conditions see Casa et al. Some distance events offer an opportunity for athletes to consume fluid and fuel during the race to address the physiological limitations of these factors Table 2.

CHO ingestion during longer distance events e. Older guidelines Coyle, recommended that distance athletes should experiment with hourly CHO intakes within the range of 30—60 g to find a beneficial strategy. More contemporary recommendations Burke et al.

The limiting factor was subsequently found to be intestinal absorption, particularly the sodium-dependent glucose transporter, rather than gastric emptying, hepatic glucose extraction, muscle glucose uptake, or muscle glucose oxidation Jeukendrup, However, as reviewed by Jeukendrup b , sodium-dependent glucose transporter abundance and activity in animals is increased by a CHO-rich diet; furthermore, chronic exposure to higher CHO intakes by athletes, including exercise intake, increases gut tolerance, intestinal absorption, and muscle oxidation of CHO consumed during exercise Costa et al.

Combining glucose-based CHO sources with fructose transported in the intestine by GLUT5 increases total exogenous CHO oxidation during exercise, with rates as high as 1. A range of sports drinks, gels, and confectionery is available to meet various targets, both in training and racing, around taste, practicality, balanced intake of fluid and CHO, inclusion of multiple transportable CHO sources, electrolyte replacement, and supplementation with caffeine, while other everyday foods and drinks may also be used.

Furthermore, the associated BM reduction may partially compensate for the disadvantages of dehydration. We recommend that athletes develop a personalized and practiced race plan that optimizes fluid and CHO status within the prevailing conditions and opportunities of each event.

Indeed, some recent elite marathons, including the Berlin event in which the most recent world record was set, have increased the frequency of feed zones every 2.

A personalized drinking plan can be adjusted to all levels of runners, including recreational competitors who may drink in volumes exceeding their sweat rates and who should be warned about the dangers of developing hyponatremia Almond et al.

The specific needs of long-distance races raise potential new uses of sports foods and performance supplements, based on the specific physiological, biochemical, and central nervous system factors that limit performance in these races, as well as the opportunity to consume products within the event, at least for races of half marathon and longer.

Only a handful of the multitude of performance supplements marketed to athletes have a strong evidence base. Peeling et al. Indeed, the evidence base for these performance products relies on summaries of the general endurance sports literature McMahon et al.

While the known benefits of these strategies provide a benchmark against which the magnitude of any effects from other performance products should be compared, these also provide a potential confounder of the effectiveness of other performance supplements.

For example, a meta-analysis of a heterogeneous group of studies of caffeine supplementation and endurance performance Conger et al.

This illustrates why potential interactions between concurrently used supplements or nutrition strategies are of high priority for scientific investigation and specific consideration when developing race plans or training uses Burke et al. The efficacy of caffeine during endurance sports may be correlated with its role in masking fatigue Spriet, ; therefore, in situations in which another strategy reduces the onset or magnitude or fatigue, a smaller effect on performance is logical.

Other issues associated with caffeine or nitrate use in distance Athletics are noted in Tables 4 and 5. Finally, the potential for enhanced glycogen storage following creatine supplementation Roberts et al.

There are multiple and circular interactions between the hot environment and nutrition; exercise in the heat creates extra challenges in terms of increased rates of fluid loss and glycogen use Jentjens et al.

The performance and health challenges associated with racing in hot weather should be addressed by strategies, such as acclimatization, appropriate pacing, and precooling activities Racinais et al. Adjustment to race nutrition strategies, if practical, may also assist Table 2.

For example, a more aggressive approach to in-race hydration strategies to address greater fluid losses may be possible, while hyperhydration during the hours before a race via the consumption of large amounts of fluid together with an osmotic agent e.

The literature on the specific benefits of these strategies see Table 6 in high-performance running or racewalking scenarios is sparse; an investigation is required, including the assessment of potential disadvantages such as an increase in BM or a greater risk of gut disturbances.

In the meantime, athletes should practice the intended use of these strategies before implementing in a race. Although dietary surveys of Kenyan and Ethiopian runners have been limited to their home environments and training camps Beis et al. Mooses, personal observations, Dec 10, A range of features, both consistent and in contrast to current sports nutrition guidelines, merit comment.

Typical fluid choices include water 0. Meanwhile, meals are consumed soon after training sessions, and high-intensity track sessions are completed as a midmorning workout after breakfast. Indeed, many concepts of periodizing CHO availability according to the needs of the session Burke et al.

Although supplements are rarely used, data from observational studies Beis et al. Also of topical interest is the reported or suspected prevalence of acute or chronic periods of low energy availability among these athletes.

Notwithstanding artifacts in dietary survey methodology and calculations of energy availability Burke et al. Contributors to energy mismatches include cultural eating patterns e. Further study is needed to consolidate our understanding of the dietary practices of these highly successful athletes and how much they contribute to, or interfere with, optimal performance.

It is likely that practices include both helpful and harmful features, as well as accidental and intentional elements. As for any group of athletes, an audit of practices may identify the potential for performance improvement, but various practical and personal issues need to be taken into account.

Nearly years ago, Krogh and Lindhard reported that energy derived from the metabolic consumption of O 2 depends on whether fat or CHO is the primary source of carbon substrate. For example, increasing the respiratory quotient RQ from 0. In the D. Dill lecture at the annual conference of the American College of Sports Medicine, Professor Ron Maughan identified the important implications of this finding for marathon performance; an increase in RQ improves metabolic efficiency by reducing the O 2 cost of running at a particular speed or permitting a higher speed for the same absolute V ˙ O 2.

This contradicts the conventional recommendation that endurance athletes should spare their finite CHO reserves by maximizing the use of fat as a substrate. However, it is supported by the findings of an increased O 2 cost of race walking at speeds related to race performance when rates of fat oxidation were markedly increased by adaptation to a ketogenic low CHO, high-fat diet Burke et al.

Theoretically, this could be provided by CHO g in the form of supercompensated muscle and liver glycogen stores supplemented by an aggressive approach to consuming CHO during the race.

However, even more subtle changes in RQ can be meaningful. For example, an athlete with a sustainable V ˙ O 2 of 3. Jones, personal observations May 6, ; Caesar, Further rigorous study of this concept is needed, but it may become part of the formula for further enhancement of distance running performance.

Distance athletes should adopt nutrition strategies that address specific physiological and biochemical factors that otherwise limit performance.

In-race nutrition is dependent on practicalities, such as the availability of aid stations as well as time and gut considerations of consuming CHO-containing fluids or other sports products. Finally, several performance supplements, particularly caffeine and nitrate, could be considered for likely and potential benefits, respectively.

All authors contributed to the preparation of this manuscript. The authors declare no conflicts of interest in the preparation of this review. Almond , C. Hyponatremia among runners in the Boston marathon. New England Journal of Medicine, , — PubMed ID: doi Beis , L.

Food and macronutrient intake of elite Ethiopian distance runners. Journal of the International Society of Sports Nutrition, 8 , 7. Drinking behaviors of elite male runners during marathon competition. Clinical Journal of Sport Medicine, 22 3 , — Black , M.

Muscle metabolic and neuromuscular determinants of fatigue during cycling in different exercise intensity domains. Journal of Applied Physiology, 3 , — Bridge , C. The effect of caffeine ingestion on 8 km run performance in a field setting. Journal of Sports Science, 24 4 , — Burke , L.

Caffeine and sports performance. Applied Physiology Nutrition and Metabolism, 33 6 , — Relative energy deficiency in sport in male athletes: A commentary on its presentation among selected groups of male athletes.

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Christensen , D. Food and macronutrient intake of male adolescent Kalenjin runners in Kenya. The British Journal of Nutrition, 88 6 , — Cohen , B. Effects of caffeine ingestion on endurance racing in heat and humidity. Journal of Applied Physiology, 73 , — Conger , S.

Does caffeine added to carbohydrate provide additional ergogenic benefit for endurance? International Journal of Sport Nutrition and Exercise Metabolism, 21 1 , 71 — Conley , D.

Running economy and distance running performance of highly trained athletes. Costa , R. Gut-training: The impact of two weeks repetitive gut-challenge during exercise on gastrointestinal status, glucose availability, fuel kinetics, and running performance.

Applied Physiology, Nutrition, and Metabolism, 42 5 , — Cox , G. Daily training with high carbohydrate availability increases exogenous carbohydrate oxidation during endurance cycling.

Journal of Applied Physiology, 1 , — Coyle , E. Timing and method of increased carbohydrate intake to cope with heavy training, competition and recovery.

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Effect of beetroot juice supplementation on km performance in recreational runners. Applied Physiology, Nutrition, and Metabolism, 44 1 , 90 — Fudge , B. Elite Kenyan endurance runners are hydrated day-to-day with ad libitum fluid intake. Evidence of negative energy balance using doubly labelled water in elite Kenyan endurance runners prior to competition.

The British Journal of Nutrition, 95 1 , 59 — Gollnick , P. Significance of skeletal muscle oxidative enzyme enhancement with endurance training.

Clinical Physiology, 2 , 1 — Goulet , E. A meta-analysis of the effects of glycerol-induced hyperhydration on fluid retention and endurance performance.

International Journal of Sport Nutrition and Exercise Metabolism, 17 4 , — Hanson , N. Increased rate of heat storage, and no performance benefits, with caffeine ingestion before a km run in hot, humid conditions. International Journal of Sports Physiology and Performance, 14 2 , — Hawley , J.

Carbohydrate dependence during prolonged, intense endurance exercise. Sports Medicine, 45 Suppl. Heikura , I. Self-reported periodization of nutrition in elite female and male runners and race walkers.

Frontiers in Physiology, 9 , Hughson , R. A high velocity treadmill running test to assess endurance running potential. International Journal of Sports Medicine, 5 1 , 23 — Hurley , B. Effect of training on blood lactate levels during sub-maximal exercise.

Another potential strategy to attenuate the exercise-induced muscle damage common among sprint athletes involves the ingestion of phytonutrient-rich foods such as blueberries, pomegranate, and tart cherry Levers et al. The integration of these whole foods or their concentrates into the meal plan of sprint athletes holds interesting promise and warrants further investigation, at least when the focus is on recovery, rather than adaptation Vitale et al.

Supplement use among runners varies based on the event, with sprinters reported to have both higher Tscholl et al. Although multivitamin and mineral supplements remain popular, protein powders and specific amino acid supplements, caffeine, and creatine monohydrate are also frequently used by sprinters Tscholl et al.

Similar to other track-and-field athletes, sprinters are motivated to take supplements to enhance recovery, health, and performance Peeling et al. The majority of the energy required during a single bout of brief, maximal exercise is provided through anaerobic pathways, specifically glycogenolysis resulting in phosphocreatine degradation and lactate formation Duffield et al.

Interventions able to influence energy availability through these pathways may favorably affect sprint exercise performance. After reviewing the metabolic demands of sprinting, several supplements might benefit the sprint athlete, whether in training or competition, and these are summarized in Table 5 and discussed in detail elsewhere Peeling et al.

Given the dependence on anaerobic glycogenolysis and associated acid—base disturbances, sprint performance may be enhanced if buffering capacity can be increased through the ingestion of acute buffering agents such as sodium bicarbonate.

This may be especially relevant for the longer duration m sprints characterized by substantial acid—base disturbances. More recently, there has been significant interest in the histidine-containing dipeptide carnosine, which contributes significantly to the physiochemical buffering in skeletal muscles.

The manipulation of both blood sodium bicarbonate or sodium citrate supplementation and muscle-buffering capacity β-alanine supplementation in combination Hobson et al. Finally, caffeine ingestion can enhance both single- and multiple-sprint performance Glaister et al.

In major competitions, a sprint athlete must advance through qualifying rounds: a semifinal and final, each typically separated by several hours, and in the case of the longer sprints, typically a hr period.

Given the brief nature of sprint events, the relative importance of competition nutrition strategies might be assumed to be negligible. However, there is evidence to suggest that precompetition nutrition, including the use of some ergogenic aids, influences performance outcomes in these events.

Competition demands of sprinters are typically characterized by high-intensity efforts lasting approximately 10—60 s, with significant recovery between races. Due to the scheduling of major competitions, it is rare for elite sprinters to participate in more than two individual events, although athletes competing in multiple events, including relays, may have several races on a single day.

With significant periods for recovery between races, muscle energy reserves are unlikely to be depleted, even in challenging environmental conditions of competitions such as the summer Olympic Games. Consequently, prerace nutrition priorities remain together with more general goals, for example, optimizing gastrointestinal tract comfort and preventing weight gain during the competition taper.

Major international track-and-field competitions generally see the initial heats of an event being held early in the day, while finals are often run in the evening.

Prerace nutrition from qualifying rounds to finals may, therefore, involve different meals. A key consideration for the prerace meal, regardless of the time of day, is to consume a comfortable, familiar meal. A state of low-carbohydrate availability has been shown to impair anaerobic work capacity Langfort et al.

However, this effect is evident only following severe dietary carbohydrate restriction, sufficient to promote a state of ketosis. Such a state is unlikely among competitive athletes tapering prior to competition who follow a meal plan with even a moderate carbohydrate content. The use of prerace ergogenic aids, such as buffering agents or caffeine, requires careful consideration of the competition schedule.

athletes who are using these products should determine the optimum dosage and timing for enhanced performance across single and repeat performances, as repeat dosing may be considered when races are close together, such as the m semifinal and final. Administering a standard dose prior to each race may result in adverse outcomes depending on the specific product and its half-life.

Given this, it is essential that athletes should trial supplement strategies in training or smaller competitions to determine optimal dosage and timing of administration. As such, sprinters competing in multiple events would be well-advised to bring recovery foods to the competition venue, emphasizing rapidly digested protein and carbohydrates, as well as antioxidant-rich foods and fluids such as tart cherry or pomegranate juice.

Nutrition plays a number of important roles for elite sprint athletes. Sprint athletes will benefit from a greater focus on training nutrition, given the metabolic demands of training far exceed those of competition. An emphasis should be placed on the strategic timing of nutrient intake before, during, and after exercise to assist sprinters in optimizing resistance-training work capacity, recovery, and body composition.

Although it is often assumed that sprint athletes are primarily interested in promoting muscle hypertrophy, optimization of body composition demands consideration of the effect of any changes in physical traits on power-to-weight ratio and biomechanical efficiency.

However, advice should first be sought from university-qualified, performance nutrition-focused professionals. Any proposed dietary interventions should be trialled in training to assess tolerance and likely individual performance response.

Manuscript preparation was undertaken by G. Slater, J. Sygo, and M. All authors approved the final version of the article. No author had any conflict of interest. Abe , T. Relationship between sprint performance and muscle fascicle length in female sprinters. Journal of Physiological Anthropology and Applied Human Science, 20 2 , — PubMed ID: doi Aerenhouts , D.

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Look for athletes at Injury prevention through optimal nutrition enhabced and find out, where Body cleanse guide participated enhanfed what results they have o;timization. Register now and benefit from the following advantages:. Nutrition plays a major role in sports performance. Find out how to boost your results, enhance athletic ability, and speed up recovery with what you eat. Proper nutrition starts with what you eat.