Exercise and Nutrition

by Michele Cheplic | More from this Blogger

14 Aug 2008 11:31 PM

Now that you know how many calories it takes to swim as well as Michael Phelps you might be tempted to "Be Like Mike" and add an extra 10,000 calories to your diet too. Experts say don't bother. While nutrition plays a major role in an exercise routine, a person's diet should be tailored individually.

Adequate calories and nutrients are essential for physical performances, but elite athletes generally require higher amounts of calories, carbohydrates, protein, fat, vitamins, minerals and antioxidants than amateur fitness buffs.

According to fitness experts, carbohydrates are very important because they provide the energy that fuels muscle contraction. The more rigorous an exercise routine the more carbohydrates an athlete will use. For example, while a couch potato may only require 40 percent of calories from carbohydrates an elite athlete needs about 65 percent.

If you've ever participated in a marathon you might have heard of carb loading. The term refers to eating a high carbohydrate, low fat diet roughly 2 days before an intense physical event or competition. By loading up on carbohydrates the body maximizes glycogen storage. (Carbohydrates are stored as glycogen in muscle and most athletes can store 1000-1500 grams of glycogen, which is enough to last for about 90 minutes of intense exercise.) Carb loading is especially beneficial for athletes involved in high intensity workouts lasting more than 90 minutes such as long distance runners, cyclists, swimmers and soccer players).

Athletes also need a good amount of protein in their systems to perform well. According to experts, athletes have a slightly higher protein requirement than non-athletes. For example, while a non-athlete would be able to perform a moderate exercise program with .36 grams protein per pound body weight an endurance athlete would need toughly .60 grams protein per pound body weight.

Research shows that to maximize performances athletes should eat about 2-3 hours before an event. Eating too close to a competition will likely hurt a performance because of digestion issues and not eating at all can be detrimental. Ideally, an athlete will eat a meal packed with complex carbohydrates, but with few fat grams early enough so it can be easily digested prior to the beginning of the event.

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Learn more about Michele Cheplic

Michele Cheplic was born and raised in Hilo, Hawaii, but now lives in Wisconsin. Michele graduated from the University of Wisconsin-Madison with a degree in Journalism.

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