Page 4 - Mancave Sept 2021.cdr

By Neil Vallance
Fuelling Expert

s we enter a challenging winter season of training Nutrient deficiencies can lead to fatigue and potential
and competition, it is easy to become focused on injury. We need ALL Macronutrients!!! In general, athletes
Athe physiological aspects of sport. Most of us don't have a great understanding of the important biologic
have the privilege to be professional athletes and have the values of carbohydrate and protein in their diet. We have
ability to dedicate our lives to sport, thus we need to been inundated with information and research that
balance our commitment to training with work, family and indicates that as endurance athletes we should be
other lifestyle choices. maintaining caloric intakes of 60% and 10-15%,
respectively. Not a problem! These caloric requirements
It is, however, easy to forget the important effect that diet can readily be achieved by consuming a balanced diet
and proper food choices make on sporting performance. consisting of whole grains, quality proteins (whether meat
Many of us compete in seasonal sports and have a more or vegetarian) and fruits and vegetables. What about the
rigorous training regime at certain times of the year, but remaining 25-30% of daily caloric intake? The loathed “F”
think little of modifying nutritional components that relate word... fat!!
to exercise.
Whether we like to admit it or not, fat is a necessity! It is
As training intensity and volume increases, it is vitally your primary energy source during physical activity
important to increase nutrient intake to accommodate for (especially during lower intensity) and is more abundant
the increased metabolic load and requirement for as a fuel than the other two macronutrients. In fact,
increased daily caloric intake. Maintaining an isocaloric average non-obese males range between 9 and 15 kg of
diet (as estimated using your basal metabolic rate, triglyceride storage (up to 140,000 kcal of stored energy).
lifestyle factors and quantity and type of exercise) will Certain lipids (omega-3) have been shown to be anti-
effectively allow for weight maintenance and ultimately inflammatory, antithrombotic, antiarrhythmic, antilipidemic,
improved physical performance over the course of a have vasodilatory properties and even affect cell integrity.
season.

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