Posted on 4th Jan 2012 @ 3:09 PM

Whether the focus is on a particular sport or general endurance training for marathon competition, peak performance relies in large part on optimal nutrition for athletes. Unfortunately, there are a lot of misconceptions out there about how to optimize energy levels and muscle strength through diet, and misconceptions can do a lot of harm to the goal. Dealing with the misinformation is a first step, but it is also important to know about how macronutrients affect body composition and whether added levels of certain micronutrients can boost performance.

3 Leading Misconceptions of Performance Nutrition

1) Stock up on Proteins.
Protein is more or less important, depending on the type of performance desired, as too little can cause protein anemia. However, too much can rob the body of more important nutrients and even lead to dehydration. The experts recommend between about .6 grams of complete protein per pound of body weight for endurance trainers and up to .9 per pound for strength training.

2) Fat Restriction Means More Lean Muscle
Once lean muscle is present in a trained athlete, fat is used to most efficiently provide up to 75% of energy for endurance training and events lasting longer than 90 minutes. To avoid unnecessarily limiting performance, a balanced intake of fats should make up at minimum 15% of the diet.

3) Simple Carbohydrates Provide a Quick Energy Boost
A common myth is that eating a spoonful of honey, or other form of sugar, is a good idea just before training. The fact is, simple sugars are broken down to glucose and then processed into glycogen after ingestion. This process can take 30 minutes, uses precious water stores, and triggers insulin production, which are all counter-productive to performance. To maximize glycogen storage, 2-3 days of loading is helpful. During this time, 90% of the diet should come from carbohydrates.

3 Suggestions for Optimizing Micronutrients

1) Water is the most important of all nutrients for hitting peak performance. Pure water at room temperature should begin every event or training. Consume chilled water at intervals, as chilled water will be absorbed more quickly. Electrolyte drinks are not necessary until after the event.

2) Eating a variety of whole foods is generally enough to provide the vitamins required. Supplemental nutrition for athletes may be helpful for those embarking on a restrictive diet or meal replacement plan. B vitamins are especially important for converting food to usable energy stores. A high metabolism causes extra loads of free radicals to be released into the body, and more antioxidants are required to neutralize these.

3) Minerals should be monitored, and signs of deficiency should be responded to immediately. 1-1.5 grams of calcium are needed daily for heart health and muscle contraction. Insufficient potassium levels are seen in shaky muscles and cramps. Magnesium deficiency may also be indicated by cramps, as it promotes muscle relaxation and glycogen production. Specific needs will depend on the type of training and the sex of the individual.

The best nutrition for athletes will vary by the individual and type of performance desired. Modern research can provide answers to those tough questions about what to eat to ensure good health and a peak training experience.