{"id":163895,"date":"2024-08-02T15:06:32","date_gmt":"2024-08-02T21:06:32","guid":{"rendered":"https:\/\/tecscience.tec.mx\/en\/?p=163895"},"modified":"2024-12-10T17:07:29","modified_gmt":"2024-12-10T23:07:29","slug":"the-key-to-medals-olympic-nutrition","status":"publish","type":"post","link":"https:\/\/tecscience.tec.mx\/en\/health\/the-key-to-medals-olympic-nutrition\/","title":{"rendered":"The Key to Medals: Olympic Nutrition"},"content":{"rendered":"\n<p><strong>Sports nutrition<\/strong> can be the crucial difference between <strong>outstanding and underwhelming performances for elite athletes<\/strong>, such as those competing in the <strong>Paris 2024 Olympics<\/strong>.<\/p>\n\n\n\n<p>&#8220;Good nutrition certainly won\u2019t guarantee you a win, but <a href=\"https:\/\/jamanetwork.com\/journals\/jama\/article-abstract\/318907\" target=\"_blank\" rel=\"noreferrer noopener\">poor nutrition can make you lose<\/a>,&#8221; says <a href=\"https:\/\/www.linkedin.com\/in\/daniela-marroqu%C3%ADn-zepeda-53b48139\/?originalSubdomain=mx\" target=\"_blank\" rel=\"noreferrer noopener\">Daniela Marroqu\u00edn<\/a>, a sports nutritionist, Doctor of Physical Culture Sciences, and professor in the Nutrition and Wellness program at the <strong>School of Medicine and Health Sciences<\/strong> at Tec de Monterrey.<\/p>\n\n\n\n<p>Consider <strong>Michael Phelps<\/strong>, the American swimmer who holds the record for the most Olympic medals in history: 23 gold, three silver, and two bronze. His remarkable career led many to question the type of <strong>preparation necessary to excel in competitions and break records<\/strong>.<\/p>\n\n\n\n<p>The answer lay not only in his rigorous <strong>physical training<\/strong>, including long hours in the gym and pool but also in his <strong>high-calorie diet<\/strong>. Known as &#8220;The Baltimore Bullet,&#8221; Phelps <a href=\"https:\/\/olympics.com\/en\/news\/michael-phelps-10000-calories-diet-what-the-american-swimmer-ate-while-training-\" target=\"_blank\" rel=\"noreferrer noopener\">consumed up to 10,000 calories a day<\/a>\u2014equivalent to <strong>the intake of four or five average people<\/strong>\u2014to meet the energy demands required for his intense competitions.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Conoce c\u00f3mo una dieta antiinflamatoria puede evitar el deterioro cognitivo\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/GsiyzDN1Hcc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Sports Nutrition and Its Impact on Athletic Performance<\/strong><\/h2>\n\n\n\n<p><strong>Sports nutrition<\/strong> has been significant since ancient Greek times when athletes sought proper nutrition <strong>to enhance their Olympic performance. <\/strong>Different types of meat were<strong> <\/strong>prescribed based on their disciplines.<\/p>\n\n\n\n<p>Today, sports nutrition is an integral part of an <a href=\"https:\/\/tecscience.tec.mx\/en\/health\/high-performance-athletes-live-longer\/\" target=\"_blank\" rel=\"noreferrer noopener\">athlete&#8217;s support team<\/a>, customized to meet their <strong>specific needs and training intensity<\/strong>.<\/p>\n\n\n\n<p>&#8220;The main goal of sports nutrition is to <strong>provide athletes with the necessary energy and nutrients to repair and maintain tissues<\/strong>, preventing performance decline during competition,&#8221; Marroqu\u00edn explains.<\/p>\n\n\n\n<p>She points out that nutrition is almost as vital as physical training, <strong>accounting for about 40 to 50% of an athlete\u2019s preparation<\/strong>. For example, an athlete who trains intensely for five hours a day but fails to eat properly will lack the necessary energy, potentially affecting performance and leading to issues like injuries and fatigue. <\/p>\n\n\n\n<p>Conversely, consuming too many calories can result in weight gain, which might be detrimental in many sports disciplines.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Macronutrients: Fueling Energy and Recovery<\/strong><\/h2>\n\n\n\n<p>For high-performance athletes, macronutrients function like fuel for a car. <span style=\"margin: 0px;padding: 0px\">They provide\u00a0<strong>the calories necessary for the body and muscles through metabolic oxidation<\/strong><\/span>. Metabolism refers to the chemical reactions and cell processes that convert food into energy.<\/p>\n\n\n\n<p><strong>Macronutrients are consumed in larger amounts (grams)<\/strong> and are essential for providing substantial daily energy. They include:<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>&#8211; Carbohydrates: The Primary Energy Source<\/strong><br>Carbohydrates are organic compounds processed into <strong>glucose molecules<\/strong>, which supply energy to cells through metabolism.<\/p>\n\n\n\n<p>They are found in foods such as <strong>cereals<\/strong> (bread, pasta, and rice), <strong>fruits<\/strong> (bananas, oranges, and apples), <strong>dairy products<\/strong> (milk and yogurt), and <strong>vegetables<\/strong> (potatoes and sweet potatoes). Their intake should match the athlete\u2019s body weight, activity intensity, and duration.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>&#8211; Fats: Another Energy Source<\/strong><br>When an athlete&#8217;s carbohydrate reserves, such as <a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/23509-glycogen\" target=\"_blank\" rel=\"noreferrer noopener\">glycogen<\/a>, are depleted, the body begins to <strong>oxidize fats<\/strong> for additional energy through beta-oxidation, which <strong>transforms triglycerides into usable energy<\/strong>.<\/p>\n\n\n\n<p>Fats are commonly found in foods like eggs, olive oil, nuts, avocados, salmon, and seeds. Research suggests <strong>athletes should consume between 20% and 30% of their daily calories from fats<\/strong>.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>&#8211; Proteins: Essential for Muscle Recovery<\/strong><br>While <strong>proteins are not a primary energy source<\/strong>, they are crucial for <strong>maintaining and repairing muscles<\/strong>. During intense training, muscle fibers break down, causing soreness. <\/p>\n\n\n\n<p>The body uses carbohydrates to repair the fibers and <strong>proteins to rebuild them<\/strong>. Proteins can be sourced from lean meats (chicken, turkey, pork, beef), dairy products, eggs, fish, lentils, and beans.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Micronutrients and Supplements: Additional Considerations<\/strong><\/h2>\n\n\n\n<p>In addition to <a href=\"https:\/\/tecscience.tec.mx\/en\/science-communication\/lupins-guajes-and-yellow-peas-proteins-of-the-future\/\" target=\"_blank\" rel=\"noreferrer noopener\">macronutrients<\/a>, sports diets include <strong>micronutrients<\/strong>, which are needed in smaller amounts and involve <strong>minerals and vitamins<\/strong>.<\/p>\n\n\n\n<p><a href=\"https:\/\/tecscience.tec.mx\/en\/health\/what-foods-have-vitamin-b9-folate\/\" target=\"_blank\" rel=\"noreferrer noopener\">Micronutrients<\/a><span style=\"margin: 0px;padding: 0px\">, including electrolytes like sodium, potassium, phosphorus, and magnesium, are crucial for energy regulation and recovery<\/span>.<\/p>\n\n\n\n<p>&#8220;All of these help maintain <strong>water regulation inside and outside the cells<\/strong>, which is why hydration is so important for performance,&#8221; Marroqu\u00edn says.<\/p>\n\n\n\n<p><span style=\"margin: 0px;padding: 0px\"><strong>Supple<\/strong><\/span>mentation, which involves\u00a0additional nutrients\u00a0to enhance performance in specific areas, should be\u00a0strategic and based on scientific evidence. It should\u00a0always be\u00a0under professional supervision to avoid doping and ensure safety and efficacy.<\/p>\n\n\n\n<p>Marroqu\u00edn emphasizes that supplementation should be tailored to the athlete\u2019s needs, whether for muscle gain or performance improvement. <\/p>\n\n\n\n<p>&#8220;Supplementation isn\u2019t inherently bad, but it\u2019s not always necessary,&#8221; she says.<\/p>\n\n\n\n<p>Creatine, Beta-Alanine, and Citrulline Malate are commonly used, <strong>permitted supplements<\/strong> by anti-doping agencies, classified as &#8220;Grade A&#8221; for their safety and efficacy.<\/p>\n\n\n\n<p>Currently, Marroqu\u00edn notes, a <a href=\"https:\/\/www.ais.gov.au\/nutrition\/supplements#:~:text=The%20ABCD%20Classification%20system%20ranks,effective%20in%20improving%20sports%20performance.\" target=\"_blank\" rel=\"noreferrer noopener\">classification system for supplements <\/a>determines their safety and effectiveness based on scientific evidence:<\/p>\n\n\n\n<p><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Grade A<\/strong>: <strong>Approved supplements<\/strong> with positive evidence and minimal risk of side effects, including sports gels, multivitamins, and antioxidants.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Grade B<\/strong>: <strong>Supplements with mixed evidence<\/strong>, used at a nutritionist&#8217;s discretion.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Grade C<\/strong>: <strong>Supplements lacking scientific evidence<\/strong> of benefits or risks.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Grade D<\/strong>: <strong>Prohibited supplements<\/strong> due to high risks of adverse effects or potential positive results in doping tests.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><strong>Doping<\/strong> involves using any unregulated substance to enhance athletic performance.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Personalized Nutrition for Athletes<\/strong><\/h2>\n\n\n\n<p><strong>Each athlete is unique and requires a personalized diet<\/strong>, says Marroqu\u00edn. The primary differentiator in <a href=\"https:\/\/tecscience.tec.mx\/en\/health\/types-of-diets\/\" target=\"_blank\" rel=\"noreferrer noopener\">designing a diet<\/a> is the energy expenditure of high-performance athletes.<\/p>\n\n\n\n<p>&#8220;Typically, an <strong>elite athlete\u2019s energy expenditure<\/strong> ranges from 8,000 to 12,000 calories, while an average person\u2019s might be between 1,500 and 2,500 calories,&#8221; she explains. &#8220;Some athletes train up to three times a day, increasing their energy expenditure by 200% to 300% compared to <a href=\"https:\/\/tecscience.tec.mx\/en\/health\/benefits-of-exercise\/\" target=\"_blank\" rel=\"noreferrer noopener\">recreational athletes<\/a>.&#8221;<\/p>\n\n\n\n<p>Sports nutrition teams must <strong>calculate the appropriate carbohydrates, proteins, and fats needed<\/strong>. Diets can also vary based on indicators such as:<\/p>\n\n\n\n<p><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Body Composition<\/strong>: Nutritionists currently use technologies and techniques such as <strong>anthropometry<\/strong> to measure skinfolds, circumferences, anatomical points, height, weight, sizes, and indices like body mass index (BMI).<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sex<\/strong>: For elite athletes, the <strong>variety of hormones produced by men and women<\/strong> can affect aspects such as muscle mass\u2014testosterone, for example\u2014fat percentages, and body dimensions. Additionally, Marroqu\u00edn notes significant differences in strength between men and women, leading to different dietary recommendations for each.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Age<\/strong>: Adolescent athletes have different needs than adults, requiring <strong>specific nutrition to support growth<\/strong>, while athletes over 25 may need adjustments based on their metabolism.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Type of Sport and Intensity<\/strong>: Diets also vary with the type of sport; for instance, endurance athletes like marathon runners need more carbohydrates than sprinters for energy storage and recovery.<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n\n\n\n<p><span style=\"margin: 0px;padding: 0px\">Marroqu\u00edn recommends\u00a0<strong>consulting a sports nutrition expert to create a personalized plan<\/strong>\u00a0that includes appropriate amounts of carbohydrates, fats, proteins, minerals, vitamins, and supplements to achieve optimal results<\/span>.<\/p>\n\n\n\n<p>&#8220;A good diet will lead to better performance<span style=\"margin: 0px;padding: 0px\">,<strong>\u00a0which<\/strong><\/span><strong> will help you reach your goals<\/strong>,&#8221; the nutritionist concludes.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><strong><em>Did you find this story interesting? Would you like to publish it? Contact our content editor to learn more at\u00a0<a href=\"mailto:marianaleonm@tec.mx\">marianaleonm@tec.mx<\/a><\/em><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Diet plans for elite athletes are personalized and depend on factors such as body composition and the type of sport they practice.<\/p>\n","protected":false},"author":47,"featured_media":163900,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_eb_attr":"","footnotes":""},"categories":[86],"tags":[224],"class_list":["post-163895","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","tag-health"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v21.0 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Sports Nutrition: Is It a Key Factor for Olympic Athletes&#039; Success?<\/title>\n<meta name=\"description\" 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