adminThe Missing Link
NUTRITION prays a critical role in assisting athletes to be at their optimum when competing in their various sports, however, little, if any, attention has been given to this critical area by local sports people. We carry the last article written by tennis coach, Zeb Mawisire on the impact of nutrition on sportspeople. We hope this will impact on a lot of athletes in the country.
PROTEIN: LESS IS BETTER
TO most people protein means animal products like meat, fish, eggs, milk and cheese. Little did they accept that beans, whole grains, fruits and vegetables also contain protein? This misunderstanding has been perpetuated by the meat, egg and dairy industries because the last thing they want us to do is eat fewer of their profitability products.
As a society, we only eat so much protein but too much of the wrong kind. As we will see, this habit not only affects our health but accounts for considerable waste of our food dollar.
What is protein?
Protein function has contributed to the myth that more is better, it is essential for the growth and maintenance of new tissue, such as muscle, hair, nails and blood cells etc.
OUR PROTEIN REQUIREMENTS
The recommended daily allowance of protein is generous. For example the recommendation for men is 56 grams a day, 44 for women and children range from 0-81 to 0-39 pounds of body weight. Pregnant women need 0,6 per pound per body weight.
If you know how to combine foods, you will not worry about your protein consumption.
BENEFITS OF EATING PLANT
PROTEIN
Most nutritionists and doctors recommend that we eat less animal protein and shift our diet toward mixed plants for the majority of our foods.
Let’s look at some of the advantages:
Plant foods are lower in saturated fats
Plants are high in fibre
Plant food can be complete when combined with other plants (grains with legumes)
Most plants are low in calories
Plant foods are high in complex carbohydrates; animal tissue does not contain carbohydrates.
PROBLEMS WITH TOO MUCH PROTEIN
The myths about the medical qualities of protein have been perpetuated for generations. It is time we take a look at the cold hard facts about over-consumption of protein especially in the form of animal products.
Many protein foods are the most expensive foods, so over-consumption is a waste of money. Additionally, much of this type of food may contribute to kidney problems, gout, mineral deficiency and all of the problems associated with high fat and cholesterol intake.
ENERGY AND PROTEIN
Complex carbohydrates not protein are the best energy source. It is true that when carbohydrates are not available to our cells the body converts protein to glucose, which can be used for our energy needs. This happens if we fast or starve ourselves but that is like lighting a fire with dollars rather than paper. We should eat a reasonable amount of protein leaving it to serve its main purpose of growth and maintenance eating the less costly complex carbohydrates for energy.
FAT AND CHOLESTEROL
Animal products are our major source of saturated fat and cholesterol. As previously discussed, these are two of the major dietary risk factors associated with atherosclerosis. Reducing our intake of animal products will result in a corresponding decrease in saturated fat and cholesterol.
PROTEIN AND KIDNEYS
Excess protein intake puts an overload on the kidneys as they attempt to eliminate nitrogen in the form of urea. Those with existing kidney problems and older people whose kidney function is less than optional should avoid excessive intake of protein. Avoid especially organ meats and high protein diets, with their associated high fat content: they elevate the uric level and can cause gout in susceptible individuals.
Proteins do many other useful things like replacing tissue and building blood cells, hormones and enzymes such that it’s hard to believe that more is not better.
PROTEIN FOR ENERGY
If a book says that protein is needed for energy, throw it away. If someone lectures on the value of protein as an energy source, walk away. These are misinformed experts. Proteins’ main function is to replace body tissue, which is constantly being broken down. Some protein is used for energy but this is insignificant compared to the contribution of carbohydrates.
The protein needs of athletes are so easily met from the normal diet that there is no need for supplements.
CARBOHYDRATES: OUR ENERGY SOURCE
Carbohydrates are probably the most misunderstood nutrient in our diet. Carbohydrates exist in the food chain, predominantly in plant foods. They are also found in dairy products and to a lesser degree in shellfish. The problem with carbohydrates is that we change them. Generally this is called processing food. Through processing we develope refined sugars, table sugar (sucrose), refined starches, instant potato, breakfast cereals and other products.
ADVANTAGES OF CARBOHYDRTATES
Slow in assimilation: natural carbohydrates have many glucose bonds. Eating refined sugar is like flooding your engine with fuel.
High in vitamins and minerals essential to life.
High in fibre as an added advantage fibre helps to slow the absorption of sugar into the system.
Low in fat: (ie) fruits and vegetables
Cholesterol free
Adequate protein. A mixed diet of complex carbohydrates will ensure an adequate intake of essential amino acids. Although small amounts of animal protein are helpful, recent research indicates that animal protein is not necessary.
Low in calories. Plant or vegetable products can be matched to complement each other; bread and beans, corn and cabbage, jam on toast, but the same cannot be said of any two animal products.
ENERGY AND PERFORMANCE
Our energy is derived from the food we eat. Of the three major nutrients, carbohydrates are most important to the serious athlete.
Protein basically used for cell replacement does not make a significant contribution to energy formation.
Fat is also utilised as an energy source, but it is so highly concentrated in our tissue that a well-nourished body always has plenty. Carbohydrates our most efficient energy source, can easily be depleted during strenuous exercise over a prolonged period. When that happens, the body must depend on fat for energy since fat is not utilised as well as carbohydrates, the performance of the athlete is reduced. Fat does not burn as fast as hay (grass).
OUR LIMITING ENERGY FUEL
The intensity or speed of the activity determines which fuel – fat carbohydrates – will dominate in supplying energy. For short rapid events of all our effort that last less than one or two minutes, carbohydrates is used exclusively. This is classified as anaerobic exercise because the energy is created without oxygen.
On the other end of the scale would be an activity such as the marathon that is less intensive but of longer duration. This is aerobic activity meaning that the energy occurs with oxygen. More fat will be utilised in this activity especially as the duration increases.
As your need for oxygen increases you will use more carbohydrates. At rest you use about 70% fat and only 30% carbohydrates. As you start to run, you may increase your ratio to 50% of carbohydrates and 50% of fat.
If your intensity increases the ratio may go to 70% carbohydrates and 30% fat. Since stores of carbohydrates are limited then you must be sure that your diet is adequate in complex carbohydrates. Remember slower assimilation is the relation to complex carbohydrates. The wall that most marathon runners experience at about 20 miles is thought to be caused by depletion of carbohydrates, and a corresponding reliance on fat as a fuel. When a runner hits the wall speed performance drop drastically.
If the tank isn’t full to start with, athletes may experience the effects of carbohydrates depletion after exertion of shorter duration.
STORING ENERGY
Storing carbohydrates takes time. It cannot be accomplished by pre-game meals or by supplements taken during competition. It is important to eat a diet high in natural carbohydrates.
Training and positive nutrition are symbolic, one enhances the other. The right fuel enhances training and training enhances the utilisation of the fuel. The role of fats in the diet may seem confusing, first we said limit fat intake. Then we say fats are the main fuel for energy when the body is properly conditioned. This is not a contradiction; fat is a very important fuel to us all, especially an athlete. However, if we eat no fat at all, our bodies will still have fat reserves, because the excess carbohydrates and protein we eat is changed to fat and stored. This evidence proves why animal products should be limited from our diet with no question asked.
A high fat diet has been shown to reduce endurance as well increasing the risk of cardiovascular and degenerative diseases.
1 gram of:
Fat = 9 calories a unit of power
Protein = 4 calories
Carbohydrates = 4 calories
The basic diet for tennis, wrestling, swimming, middle distance running and rowing. Moderate duration and high intensity.
70 percent, of total calories: carbohydrates
12 percent of total calories: protein
18 percent of total calories: fat + ideal for tennis
Hunger and its supposed negative relationship to energy have caused many athletes to mistakenly believe that being full is equal to having a lot of energy.
Either of the following statements could be made by a world champion athlete, when asked what he did to break the world record.
“For several months prior to the race l took daily dose of bee pollen and vitamin C tablets, I am confident it made the difference. Or I have worked my butt for five years. I train almost daily, work with weights and really push myself to the limit. There has been a lot of pain but it’s worth it”.
After the first testimonial, there will be great rush for bee pollen and vitamin C, it is unlikely that there will be the same enthusiasm for hard training and sacrifice.
To continue next week
Bongani Ndlovu
Online Reporter