Biomechanics
By Amanda Brunner

Nutrition and Performance

Proper water consumption and a balanced diet are essential in allowing the body to achieve top performance. These factors not only improve strength and power but the body’s endurance level as well. A specialized diet can be tailored for anyone based on size, age, physical condition; and the type of exercise.

Water and hydration are the most important factors in sports nutrition. Water makes up sixty percent of your total body weight. It is required in nearly every bodily function and is eliminated through urine, sweat, and other bodily discharge. Your body is unable to replace or store a water supply so it is up to you to replace what is used. It is recommended that everyone consume eight, eight ounce glasses of water per day (approximately two quarts).

Athletes need to consume far more due to an increase in water-elimination through sweat. Steady fluid consumption before, during, and after a sporting event is crucial to staying hydrated and preventing overheating. When working out or competing, especially in hot weather, you should try to match the amount of fluid lost through sweat. This can be done by weighing yourself before and after a workout and drinking two to three cups of water for every pound lost during the event. Cool water is the best fluid to drink to keep hydrated in events that last an hour or less. Sports drinks diluted with fifty percent water should be used for events lasting longer than an hour. You should drink even if you don't feel thirsty as feeling thirsty means you are already on the edge of dehydration. If you do drink when you begin to feel thirst and stop when you feel satisfied you are getting only roughly half of the fluid your body requires. Drink small frequent amounts, rather than large amounts less-often. Drink cold beverages to cool your core temperature and reduce that amount of sweat. Pay close attention to the volume and color of your urine. A healthy body should secrete large amounts of almost colorless urine. If you find small amounts of urine or urine that is dark colored it is likely your body is already suffering from dehydration.

Balanced nutrition is the second key to keeping energy levels high. The right combination of carbohydrates, proteins, and fats are needed to keep your performance at top level. Carbohydrates should make up sixty to seventy percent of your daily calories. You can get these from foods such as fruits, vegetables, pastas, bread, cereals, and rice. Carbohydrates are easiest for your body to convert into energy in either a form of glucose or stored in your liver and muscles as glycogen. This provides your body with the power for high endurance, short duration activities. Eat carbohydrates for at least a few days before a competition, so your muscles are loaded with glycogen. You should also eat more carbs when doing exercises lasting more than an hour to replenish energy and delay fatigue.

Proteins should provide approximately twelve to fifteen percent of your daily calories. Physically active individuals should consume more protein than those who don't exercise. Also individuals who are starting a new exercise program should consume more protein. Good sources of protein come from meats, fish, poultry, eggs, beans, nuts, and dairy products. Protein is used to build new tissues and fluids, among other functions. Since your body is unable to store extra protein, it is turned into energy or converted to fat. Individuals who do high endurance exercises and strength building exercises need more protein as they burn it as energy. Your body will burn more protein if you don't consume enough calories or if you over-exercise.

Fats should make up no more that twenty percent of your daily calorie intake. Fat is used for energy during crucial functions when your glucose levels are too low. Too much fat is associated with heart disease, some types of cancers, and other major health problems. There are two types of fats, saturated which you can obtain from animals, and unsaturated which is found in vegetable products, such as corn oil. When your body is at rest or you exercise at low to moderate intensity, fats are the primary fuel source, or if you burn up all your glycogen supply and continue exercising.

So what does this all mean? Plain and simple before a competition or a long ride eat a meal high in carbohydrates; eat solid foods three to four hours before an event and steadily consume liquids. Choose easily digested foods before an epic ride. Fried foods are the worst. Drink enough fluids to ensure proper hydration. For example: twenty ounces of water one to two hours before exercise and an additional ten to fifteen ounces within fifteen to thirty minutes of the physical activity. Drink three to six ounces of water or diluted sports drinks every ten to twenty minutes throughout the competition. Replenishing fluid lost in sweat is one of the primary concerns. All in all have fun and stay healthy.