Are Macro and Micro Nutrients important for Athletes??? YES!!!!
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Let's delve into what we need each nutrient for and requirement levels.
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Protein
Every cell in your body needs protein. Protein is absolutely essential for athletes due to the amount of training they are doing. Protein turnover is very high so demands for protein are also very high. We need it for recovery and muscle repair. It is also very important in times of injury. I recommend 2g per Kg of Bodyweight.
Sources include: Meat, Fish, Eggs, Beans, Legumes. Eat protein at every meal.
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Carbohydrates
Carbohydrate is the preferred fuel for GAA. It gives us energy in the form of glucose or stored glycogen. There are 2 types of carbohydrates:Complex carbohydrates and simple sugars. Complex carbohydrates are the ones we want most of in our diet. They not only provide fuel but also fibre which is essential for gut health. I recommend about 3g per Kg Bodyweight. This can increase days of games/trainings or day before to almost 6g per Kg Bodyweight. Sources include: Rice, Oats, Fruit, Potatoes, Sweet Potato.
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Fats
Fats are often neglected and are a very important part of an athletes diet. Fats reduce inflammation (caused by exercise or injury), they are part of our cell membranes and they transport vitamins A, D, É & K. I recommend about 1-1.5g per Kg BW. This can increase or decrease based on carbohydrate consumption. Sources include: Avocado, nuts, seeds, dark chocolate, oily fish
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Micronutrients
These are often overlooked. Although they are required in small quantities, lack of consumption can lead to serious deficiencies. Not only is immune function lowered increasing risk of catching colds and illnesses which can increase absenteeism from training. Cognitive function can be impaired (not ideal on a pitch). Micronutrient deficiencies in some cases can cause fatigue like a lack of Iron or B Group Vitamins. Water would also be considered a micronutrient
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It is important to look at the big picture. It's not just macros that are important to athletes. We need micronutrients for our overall recovery and health
.
.
Let's delve into what we need each nutrient for and requirement levels.
.
.
Protein
Every cell in your body needs protein. Protein is absolutely essential for athletes due to the amount of training they are doing. Protein turnover is very high so demands for protein are also very high. We need it for recovery and muscle repair. It is also very important in times of injury. I recommend 2g per Kg of Bodyweight.
Sources include: Meat, Fish, Eggs, Beans, Legumes. Eat protein at every meal.
.
.
Carbohydrates
Carbohydrate is the preferred fuel for GAA. It gives us energy in the form of glucose or stored glycogen. There are 2 types of carbohydrates:Complex carbohydrates and simple sugars. Complex carbohydrates are the ones we want most of in our diet. They not only provide fuel but also fibre which is essential for gut health. I recommend about 3g per Kg Bodyweight. This can increase days of games/trainings or day before to almost 6g per Kg Bodyweight. Sources include: Rice, Oats, Fruit, Potatoes, Sweet Potato.
.
.
Fats
Fats are often neglected and are a very important part of an athletes diet. Fats reduce inflammation (caused by exercise or injury), they are part of our cell membranes and they transport vitamins A, D, É & K. I recommend about 1-1.5g per Kg BW. This can increase or decrease based on carbohydrate consumption. Sources include: Avocado, nuts, seeds, dark chocolate, oily fish
.
.
Micronutrients
These are often overlooked. Although they are required in small quantities, lack of consumption can lead to serious deficiencies. Not only is immune function lowered increasing risk of catching colds and illnesses which can increase absenteeism from training. Cognitive function can be impaired (not ideal on a pitch). Micronutrient deficiencies in some cases can cause fatigue like a lack of Iron or B Group Vitamins. Water would also be considered a micronutrient
. .
It is important to look at the big picture. It's not just macros that are important to athletes. We need micronutrients for our overall recovery and health
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