Overview
Body fat affects sports performance, so it is no surprise that many athletes diet to gain a competitive edge. Many diet plans exist, but low carbohydrate diets have gained in popularity. Low carbohydrate diets are typically not recommended for athletes, but each case should be examined individually.
Diet
Low-carb diets typically limit carbohydrate intake to 50 g to 150 g per day. Carbohydrates include fruits, vegetables and grains. Consuming fish, eggs, meat, poultry and low starch vegetables is emphasized. Diets include the Atkins diet and Zone diet and result in reduced calorie intake, increased protein intake and increased fat intake.
Recommendations
A high carbohydrate diet is recommended for most athletes. The National Strength and Conditioning Association recommends that distance endurance athletes consume 8 g to 10 g of carbohydrate per kilogram of bodyweight, daily. Athletes in other sports should ingest 5 g to 6 g of carbohydrate per kilogram of bodyweight.
Performance
Carbohydrate intake is important for replenishing glycogen, an energy source that is stored inside your muscles and liver. Endurance athletes tend to deplete glycogen more and need to eat more carbohydrates than other athletes. A low-carb diet may result in failure to replenish glycogen and poor performance. Strength athletes are not as dependent on glycogen and aren't significantly affected by carbohydrate intake, but athletes who play high-intensity, intermittent sports like soccer may benefit from a high carbohydrate diet. Performance is negatively affected by vitamin and mineral deficiencies regardless of sport. Deficiencies may result from reducing fruit and vegetable intake.
Risks
Reduced fruit and vegetable intake also results in reduced fiber intake and may cause constipation. Consuming less carbohydrate typically means consuming more fat and protein. Consuming more saturated fat and cholesterol is associated with increased risk of heart disease and cancer. Some athletes may experience a condition called ketosis. Symptoms include fruity breath, dizziness, weakness, nausea and irritability. Consult your doctor or dietician before beginning a low-carb diet.
References
Essentials of Strength and Conditioning; National Strength and Conditioning Association; 2008
MayoClinic.com: Low-carb Diet
"Medical News Today"; What is Ketosis?; Christian Nordqvist; March 2010
FONTE: http://www.livestrong.com/article/415643-athletes-a-low-carb-diet/
Body fat affects sports performance, so it is no surprise that many athletes diet to gain a competitive edge. Many diet plans exist, but low carbohydrate diets have gained in popularity. Low carbohydrate diets are typically not recommended for athletes, but each case should be examined individually.
Diet
Low-carb diets typically limit carbohydrate intake to 50 g to 150 g per day. Carbohydrates include fruits, vegetables and grains. Consuming fish, eggs, meat, poultry and low starch vegetables is emphasized. Diets include the Atkins diet and Zone diet and result in reduced calorie intake, increased protein intake and increased fat intake.
Recommendations
A high carbohydrate diet is recommended for most athletes. The National Strength and Conditioning Association recommends that distance endurance athletes consume 8 g to 10 g of carbohydrate per kilogram of bodyweight, daily. Athletes in other sports should ingest 5 g to 6 g of carbohydrate per kilogram of bodyweight.
Performance
Carbohydrate intake is important for replenishing glycogen, an energy source that is stored inside your muscles and liver. Endurance athletes tend to deplete glycogen more and need to eat more carbohydrates than other athletes. A low-carb diet may result in failure to replenish glycogen and poor performance. Strength athletes are not as dependent on glycogen and aren't significantly affected by carbohydrate intake, but athletes who play high-intensity, intermittent sports like soccer may benefit from a high carbohydrate diet. Performance is negatively affected by vitamin and mineral deficiencies regardless of sport. Deficiencies may result from reducing fruit and vegetable intake.
Risks
Reduced fruit and vegetable intake also results in reduced fiber intake and may cause constipation. Consuming less carbohydrate typically means consuming more fat and protein. Consuming more saturated fat and cholesterol is associated with increased risk of heart disease and cancer. Some athletes may experience a condition called ketosis. Symptoms include fruity breath, dizziness, weakness, nausea and irritability. Consult your doctor or dietician before beginning a low-carb diet.
References
Essentials of Strength and Conditioning; National Strength and Conditioning Association; 2008
MayoClinic.com: Low-carb Diet
"Medical News Today"; What is Ketosis?; Christian Nordqvist; March 2010
FONTE: http://www.livestrong.com/article/415643-athletes-a-low-carb-diet/
