NUTRITION

NUTRITION

RECOMMENDED DIET FOR DIFFERENT EVENTS

The vales refer to g/kg of body weight (e.g. A 70kg middle distance runner should get between 140 and 161g [(70*2) - (70*2.3)] of protein per day)

EVENT	PROTEIN	FATS	CARBOHYDRATES	CALORIES
Short/middle distance	2-2.3	1.5-1.6	9-10	60-65
Jumping/Throwing	2.4-2.5	1.7-1.8	9.5-10	65-70
Long distance/race walking	2-2.3	2-2.1	10.5-11.5	70-75
Ultra distance running	2.4-2.5	2.1-2.3	11-13	75-85
Heavy athletics	2.4-2.5	2-2.3	10-11	70-75
Road racing	2.6-2.8	2.3-2.4	11-13	80-87

VITAMINS AND MINERALS

For athletes eating a normal well balanced diet supplementation of vitamins, minerals, and trace elements is not really needed.

VITAMIN	SOURCES	POSSIBLE BENEFIT TO PERFORMANCE
Thiamin	Pulses, Pork, Potatoes, Vegetables, Nuts, Liver, Dark bread, and other unrefined cereal products.	No research has been conducted to asses the role of thiamin in isolation in physical performance.
Riboflavin	Milk, Milk products, Cheese, Meat, Liver, Eggs, Green leafy vegetables	Additional supplementation has no affect on performance or the biochemical indicies for this vitamin in the blood.
Niacin	Meat, Poultry, Liver, Fish, Pulses, nuts, Green leafy vegetables, Dark bread, and other unrefined cereal products.	Additional supplementation has been found to inhibit FFA (Free Fatty Acid) mobilization from fatty tissue. It is speculated that the depressed FFA levels will lead to early development of fatigue, because muscle glycogen will be used more rapidly.
Pantothenic acid	Meat, Potatoes, Liver, Milk, Milk products, Dark bread, and other unrefined cereal products.	No significant influence on human performance has been found with the supplementation of Panothenic acid.
Vitamin B-6	Fish, Meat, Poultry, Vegetables, Potatoes, Liver, Milk, Milk products, Eggs, Bananas, Nuts, Dark bread, and other unrefined cereal products.	An increase in maximum aerobic power and a decrease in lactate accumulation in response to a short supramaximal work load following 30 days supplementation with an alpha-ketoglutarate-pyridoxine complex. Also the supplementation of the metabolic intermediates dihydroxyacetone and pyruvate may enhance endurance capacity.
Folate	Meat, Liver, Green leafy vegetables, Fruit, Potatoes, Dark bread, and other unrefined cereal products.	No research has been conducted top asses the role of folate in isolation in physical performance.
Vitamin B-12	Fish, Shellfish, Meat, Poultry, Liver, Eggs, Milk, Milk products	No benefit to physical performance has been found through supplementation of additional vitamin B-12
Biotin	Liver, Eggs, Fish, Nuts, Milk, Milk products.	No research has been conducted top asses the role of biotin in isolation in physical performance
Vitamin C (absorbic acid)	Vegetables, Fruit, Potatoes	There is some evidence that vitamin C supplementation may enhance heat acclimatization. Viatamin C (also A, E, and beta-carotene) are antioxidants which may help reduce DOMS (Delayed Onset Muscle Soreness)
Vitamin A	Liver, Fish, Eggs, Margarine, Butter, Milk, Milk products.	No research has been conducted top asses the role of vitamin A in isolation in physical performance.
Provitamin A Carotenoids	Carrots, Dark green leafy vegetables, Tomatoes, Oranges	No benefit to physical performance has been found through supplementation of additional provitamin A Carotenoids
Vitamin E (tocopherol)	Liver, Eggs, Dark bread, and other unrefined cereal products.	Vitamin E may have a partially protective effect on cell membranes at high altitudes.
Vitamin D	Fish, Liver, Eggs, Margarine, Milk, Milk products	No research has been conducted top asses the role of vitamin D in isolation in physical performance.
Vitamin K	Liver, Cheese, Butter, Green leafy vegetables.	No research has been conducted top asses the role of vitamin K in isolation in physical performance.

MACRO MINERALS	FUNCTION	LOCATION	MALES RDA	FEMALES RDA
Calcium	Required for hard bones, Transmission of nerve impulses, Activates certain enzymes, necessary for maintenance of membrane potential, Muscle contraction.	99% in skeleton, remainder in extracellular fluids, Intracellular structures, Cell membranes.	15-24 years - 1200mg 25-50 years - 800mg	15-24 years - 1200mg 25-50 years - 800mg
Magnesium	Co-factor of enzymes in energy metabolism, Maintenance of electrical potentials in muscles and nerves, Component of bone.	40% in muscles and soft tissue, 1% in extracellular fluid, Remainder in skeleton.	15-18 years - 400mg 19-50 years - 350mg	15-18 years - 300mg 19-50 years - 280mg
Phosphorus	Component of bone, Buffer in body fluids, Component of ATP, Nucleotides and co-enzymes	85% in skeleton, Remainder in soft tissue and blood.	15-24 years - 1200mg 25-50 years - 800mg	15-24 years - 1200mg 25-50 years - 800mg
TRACE MINERALS	FUNCTION	LOCATION	MALES RDA	FEMALES RDA
Zinc	Co-factor of several enzymes in energy metabolism, Immune function, Possible anti-oxidant, Wound healing, taste and smell.	Bones and muscle, Liver, Kidney, Brain	15-50 years - 15mg	15-50 years - 12mg
Copper	Required for proper use of iron, Role in development of connective tissue, Co-factor to oxidases	Liver, Heart, Kidney, Spleen, Brain.	11+ years - 1.5-2.5mg Adult - 1.5-3.0mg	11+ years - 1.5-2.5mg Adult - 1.5-3.0mg
Selenium	Anti-oxidant, Co-factor of glutathione peroxidase.	Stored in liver and kidneys, Widely distributed	15-18 years - 50µg 19-50 years - 70µg	15-18 years - 50µg 19-50 years - 55µg
Chromium	Enhances effectiveness of insulin (no function as co-factor to enzymes)	Widely distributed	11+ years - 50-200µg	11+ years - 50-200µg
Iron	Necessary component of heamoglobin, Myoglobin - transport of oxygen, Facilitates transfer of electrons in electron transport system.	60-70% in heamoglobin, Remainder in bone marrow, muscle, liver, spleen.	15-18 years - 12mg 19-50 years - 10mg	15-50 years - 15mg

MACRO MINERALS	SOURCES	EXCESSES	DEFICIENCIES	POSSIBLE BENEFIT TO PERFORMANCE
Calcium	Dairy products, Sardines, Clams, Oysters, Turnip/mustard greens, Broccoli, Legumes	Constipation, Hypocalcaemia, Kidney stones, High levels may inhibit intestinal absorption of iron, zinc, other nutrients.	Risk of bone injury and osteoporosis, especially in females.	Little research has been done on this but calcium supplementation may be important in reducing the chance of bone injury in women with menstrual irregularities.
Magnesium	Nuts, Legumes,Unmilled grains, Soybeans, Chocolate, Corn, Peas, Carrots, Seafood, Brown rice, Lima beans	Nausea, Vomiting	Rare: muscle weakness	It has been suggested that magnesium may facilitate oxygen delivery to working muscles which may enhance aerobic capacity. Intensive training can produce a negative magnesium balance such that supplementation is required. Low blood magnesium can be associated with muscle spasms.
Phosphorus	Protein-rich food, Milk, Meat, Poultry, Fish, Eggs, Nuts, Legumes, Cereals	Lowers blood calcium	Rare	Phosphate loading can delay the onset of anaerobic metabolism, reducing the build up of lactate, and delaying the onset of fatigue.
TRACE MINERALS	SOURCES	EXCESSES	DEFICIENCIES	POSSIBLE BENEFIT TO PERFORMANCE
Zinc	Oysters, Wheat germ, Beef, Calf liver, Dark meat in poultry, Whole grains	Gastro-intestinal irritation, Impair copper absorption, Decline in HDLs (high density lipoproteins)	Appetite loss, Poor wound healing, Abnormal taste and smell, Changes in hair and skin	It is recommended that Zinc intake remains close to the RDA as excessive Zinc can inhibit Copper adsorption and decrease serum high-density lipoprotein (HDL) levels. However supplementation can increase isometric endurance and isokinetic strength at high speeds only.
Copper	Organ meats, Shellfish, Whole grains, Legumes, Chocolate, Nuts	Rare: potentially toxic	Rare: anaemia	The effect of Copper supplementation on performance has not been examined.
Selenium	Grains, Meat, Poultry, Fish, Dairy products	Not known: Hair loss, Nausea, Diarrhoea (possible)	Not known: Myalgia, Cardiac myopathy (possible)	There is not much data on selenium supplementation as excessive consumption may be toxic.
Chromium	Mushrooms, Prunes, Nuts, Asparagus, Organ meats, Whole grain bread and cereals	Not known	Not known: Impaired glucose tolerance anaemia (possible)	Chromium plays an important role in the potentiation of insulin, which is important in the transport of blood sugar and amino acids into cells. Insulin also regulates protein metabolism and synthesis. On this basis it has been suggested that Chromium can act as an alternative to steroids.
Iron	Organ meats, Black strap molasses, Clams, Oysters, Dried legumes, Nuts and seeds, Red meats, Dark green leafy vegetables	Rare: Liver damage	Anaemia, Fatigue	Iron supplementation has no affect on performance unless you are suffering from iron deficiency anaemia when supplementation will restore normal capacity.