Nutrition is key to sports performance | Ohio State Medical Center
Published June 9, 2023, 3:20 p.m. by Liam Bradley
Good nutrition is an important aspect to athletic training. There's no substitute or supplement for a balanced diet, as Kacie Vavrek, MS, RN, LD, explains.
Vavrek is part of The Ohio State University Wexner Medical Center's nutrition Services department, which provides clinical nutrition services, nutrition assessment, counseling, patient dining, catering and retail dining at multiple locations.
Our dietitians can help you with weight management and weight loss. Referrals and appointments are scheduled at 614-293-4333.
Learn more: https://wexnermedical.osu.edu/sports-medicine/treatments/nutrition
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For athletes and active individuals, there's no substitute or supplement for a well-balanced diet.
Good nutrition is key for overall health and athletic performance,
improved recovery from exercise, preventing early fatigue and potential injury and achieving the
best results from your workout. Nutrition is just as important as physical training
for athletes and for active individuals; however, it is important to remember that no one diet plan
is going to work for everyone. Every athlete has unique energy needs and goals. Endurance
athletes should rely mostly on carbohydrates for long-term energy. Proper carbohydrate
intake before during and after endurance events can improve performance and enhance recovery.
Carbohydrates also provide energy for quick bursts of energy, such as with sprinting.
So what kinds of carbohydrates are best? Choose minimally processed grains such as cereals,
pasta and rice, fruit, dairy and starchy vegetables ,such as potatoes, corn or peas,
all are good choices for healthy carbohydrates. Protein intake is also very important for athletes
and active individuals. Protein is important to repair muscles that have been damaged during
exercise and to build lean body mass. Getting enough protein and the timing of protein intake
is important for both endurance and strength athletes. Healthy choices of proteins include
fish, chicken and turkey, lean meats, dairy and vegetable proteins like soy. Proper hydration
is also important to prevent fatigue and recovering from exercise. Even a slight
amount of dehydration in an athlete can cause a significant decrease in athletic performance.
Focus on consuming fluid throughout the entire day to ensure adequate hydration. Consume water
or sports drinks every 15 to 20 minutes during exercise and be sure to rehydrate after exercise.
To schedule a consultation with an Ohio State sports medicine dietitian, call 614-293-3600.
