As time goes by, athletes’ diet needs haven’t changed

Evidence that many nutrition principles have persisted throughout this century was found in a scrapbook owned by Arthur Deering, a student at the University of Maine in 1908. If you feel sometime that you are getting many different messages about diet, try comparing this instruction about food for athletes sent by Helen Piper of Orono, Dean Deering’s daughter, with the present recommendations for athletes.

“Eating Plan for the Endurance Athlete,” from Hoffman, C.J. and Coleman, E. 1991: Journal of the American Dietetic Association, 91: 325.

1. Plan a high carbohydrate diet including more than half of the total calories as complex carbohydrate (potatoes, pasta, rice, whole-grain cereals and breads, corn, peas, shell beans, winter squash). There should be a minimum of 300 grams of carbohydrate and no more than 9-14 percent as simple carbohydrate (sugar in beverages, desserts, snack cakes, frozen desserts).

2. Use fruits and vegetables at all meals and snacks as they provide vitamins, minerals and fiber essential for body functions. Iron status should be monitored annually because of the high prevalence of anemia in runners. High iron foods include clams, meat, iron-fortified cereals, green leafy vegetables.

3. Include 14-17 percent calories as protein. Although the athlete needs more protein than the sedentary person, most Americans consume more protein than needed so the athlete does not need supplementary protein. Athletes need from 3 cups to 1 quart low-fat milk per day, depending on the need for calories. Lean meat should include fish, poultry without skin, beef, pork and lamb. The amount should be at least 5 ounces per day and may be 9 ounces for the large individual requiring a high caloric intake. Other sources of protein should include eggs, cheese and legumes as soy, beans, peas and peanuts.

4. Adequate fluid intake is the single most important need for the athlete. Suggested intervals for water include:

16-20 ounces 2 hours before practice;

14-20 ounces 30 minutes before exercise;

3-6 ounces during exercise at 10-15 minute intervals;

replace each pound of weight lost with 16 ounces of fluid immediately after exercise;

8-16 ounces per hour when not exercising.

5. The plan should include three balanced meals and between-meal snacks and fluids as caloric need dictates. If an individual is trying to lose weight, the caloric level may be as low as 1,600 calories or one who is in heavy training may require 3,500-3,800 calories. Persons younger than 16 years should not follow a weight-loss program because this can compromise growth.

The agreement between trainer Smith’s rules and those published in the Dietetic Journal this past year is remarkable. Departing from past recommendations which advised eating 3 to 4 hours before competition, the state-of-the-art thinking now is that a carbohydrate meal or beverage can be consumed from 4 hours before exercise to minutes before the event without any detrimental effect on performance.

In fact, they now believe that some carbohydrate just before exercising can enhance endurance greatly. It also is believed that carbohydrate feedings during exercise appear to delay fatigue by as much as 30 to 60 minutes. We believe that the best fluid for the exercising body is plain cool water because it leaves the digestive tract rapidly and it cools the body.

Athletes need carbohydrate immediately after vigorous exercise and again in an hour. Eating high carbohydrate food after exercising will restore the glycogen in the muscles. So after your workout, you may want to relax with a large glass of orange juice and some crackers or a bagel. That could be followed by a good pasta with a hearty sauce full of tomatoes and some ground beef. You would include a large vegetable salad, some high fiber fruit as pear or blueberries.

In the period between Smith’s rules and the present, experimentation with carbohydrate loading has occurred. Dangerous side effects have been shown from the classic carbohydrate loading but it is possible to follow a modern scheme where the amount of carbohydrate added to the already high-carbohydrate diet is carefully controlled and activity is gradually decreased before the event. This procedure should be supervised by an experienced coach with a dietitian monitoring dietary intake.

The athlete of 1992 as in 1908 will seek a diet that provides ample fluid and consists of a variety of nutrient-dense foods in quantities to meet energy needs. Supplements of vitamins, minerals or protein are not needed and in fact, may cause trouble. Whether you are playing in the tournament or walking for your health, do enjoy your food.

Katherine O. Musgrave, professor emerita, School of Human Development, University of Maine.