Sports Nutrition

In a car you have spark plugs. With old or inadequate spark plugs, the car does not run efficiently. Additionally, even if you put premium petrol, the car will not run well. The spark plugs have to be in good condition for the car to run well. Vitamins and minerals can generally be thought of as spark plugs in the body.

Truly, adequate vitamins and minerals are needed to thoroughly utilise the macronutrients (carbohydrates, protein and fats).

Additionally, since the athlete utilises large amounts of oxygen, there is a tremendous amount of free radicals being produced. So not only do athletes need a good supply of vitamins and minerals to be able to thoroughly utilise the food they eat, they also need additional antioxidant nutrients (Vitamin C, E and Beta Carotene) to minimise the free radical damage that can occur.

By minimising the free radical production that occurs with sport, the athlete can potentially reduce the amount of recovery time needed between sporting events. Reducing free radical damage may reduce the amount of muscle fibre degradation, thus reducing muscle soreness. Additionally, glycogen (the carbohydrate that is stored in the muscle and available for immediate usage) may be re-synthesised more quickly in the presence of antioxidant nutrients and low levels of free radicals.

The three antioxidant nutrients work together. Vitamin C is water soluble and works in the plasma area (liquid area). Vitamin E and Beta carotene are both fat soluble. The cell membrane is a lipid structure, made up of fatty tissue, and since Vitamin E and Beta Carotene are both fat soluble, they sit on the cell wall and cross over into the cell. So the cell has protection from the free radicals three fold: plasma, cell wall, and intercellularially

The above information regarding free radicals and antioxidant nutrients can be summarised simply by: when the body burns fuel, its combustion processes (metabolic functions) create exhaust in the body. As our body does not have an exhaust pipe, we must have ways to get rid of this exhaust build-up. This can be done with antioxidant nutrients. Antioxidant nutrients help reduce the damage of this exhaust build-up (free radicals) in the body.

About the author:Heather Livingston, M.Sc. Heather's education includes a Masters of Science degree in Public Health and Exercise Physiology from the University of Michigan and a Bachelors degree in Kinesiology/Sports Medicine from the University of California. Heather was also a member of the 1984 Olympic Team USA. Additionally she served as the Manager of Athletic Services for the 1984 Olympic Committee. She continues to support NBA, the FIBA, the ABC and IHL with sport nutrition research and guidance developing sports nutrition programmes for the elite and professional athlete.