Sports Nutrition Strategies for ALL Athletes
Image of a healthy salad plate on a wooden table with eggs, avocado, tomatoes, other vegetables
Organizations like the American College of Sports Medicine, the Academy of Nutrition and Dietetics, and the Dietitians of Canada regularly review research to create sports nutrition recommendations. These guidelines cover several topics including energy intake, nutrients, hydration, and timing of meals—all aimed at helping athletes perform better, avoid injuries, improve body composition, and maintain a strong body for their sport. While these guidelines are useful, athletes with disabilities may have different nutritional needs based on their sport, type of disability, and level of impairment. This article will explore energy and macronutrient needs, meal timing, and special considerations for athletes with certain disabilities. However, since research in this area is limited, future studies may lead to new recommendations.
Energy Considerations
Athletes need enough calories (energy) to fuel their bodies for exercise, maintain their muscle and bone health, and also support overall general health and well-being. How much energy an athlete needs depends on their body weight and activity level. Eating more calories than the body burns leads to weight gain, while eating fewer results in weight loss. Energy needs can change based on the season, sport, and training intensity. For example, intense and long workouts require more calories, whereas easier training days require fewer. To help athletes figure out how much to eat, the U.S. Olympic Committee and the University of Colorado created athlete’s plates, which use MyPlate guidelines to show what to eat on light, moderate, and intense training days.
Athletes with disabilities may have different energy needs than those without. Research by Drs. Vickey L. Goosey-Tolfey and Claudio Perret suggests that athletes with spinal cord injuries generally need fewer calories due to a lower muscle mass and heart rate. Athletes with amputations often need fewer calories since they have less lean muscle mass. On the other hand, athletes with cerebral palsy may need more calories due to muscle stiffness and movement difficulties that cause them to expend extra energy. Consulting a registered dietitian can help athletes determine their specific energy needs. Some experts, including Islamoglu and Kenger, suggest athletes with disabilities follow a diet consisting of 55%-60% carbohydrates, 12%-15% protein, and less than 30% fat. I will describe recommendations for these macronutrients in the next section.
Macronutrients
Each of the three major macronutrients play a role in athletic performance:
Protein supports muscle recovery, growth, and overall body composition. Athletes should aim for 1.2-2.0 grams of protein per kilogram (or .54-.91 grams per pound) of body weight each day. Current research does not suggest different protein requirements for athletes with disabilities. Good sources of protein include lean meats (eg, chicken, fish, low-fat dairy) and plant-based options like soy and quinoa.
Carbohydrates are the body’s main energy source for most types of physical activity and sport. Carbohydrates support muscle function, brain performance, and maintain blood sugar balance. Recommendations for daily carbohydrate intake depend on exercise intensity and duration:
3-5 grams per kg of bodyweight (1.4-2.3 grams per pound of bodyweight) for low-intensity or skill-based activities
5-7 grams per kg of bodyweight (2.3-3.2 grams per pound of bodyweight) for moderate intensity activity of an hour per day
6-10 grams per kg of bodyweight (2.7-4.5 grams per pound of bodyweight) for moderate to high intensity activity for 1-3 hours per day
8-12 grams per kg of bodyweight (3.6-5.4 grams per pound of bodyweight) for moderate to high intensity activity lasting more than four hours
Athletes should focus on complex carbs like whole grains, fruits, and vegetables instead of sugary foods. An easy way to understand how much carbohydrates you need is to look at the athlete’s plates. On lighter days of activity, for each meal, organize your plate with a lower number of fruits and whole grains, with an emphasis on more vegetables such as carrots and leafy greens. On a harder and longer day of training, increase the number of whole grains you are eating compared to the amount of fruit and vegetables as you need more energy on those days. Gram for gram, whole grains often provide more calories than most fruits and vegetables.
Fats provide long-lasting energy, support vitamin absorption, and aid hormone production. Fat intake should make up 20%-30% of one’s daily calories. Fat intakes lower than that could lead to impaired performance and negative health outcomes. There are no specific fat intake guidelines for athletes with disabilities. It is recommended to focus on consuming more unsaturated fatty acids (ie, polyunsaturated and monounsaturated fatty acids), while reducing the amount of saturated fat you eat each day. Good sources of polyunsaturated fats include walnuts, salmon, pumpkin seeds, while good sources of monounsaturated fats include olive oil, cashews, avocados.
Nutrient Timing
Nutrient timing refers to what you eat and drink before a workout, during a workout, and after a workout. These concepts also apply to sports competitions and sports practice. Eating the appropriate amount of carbohydrates before a workout helps improve and sustain performance by reducing fatigue. Remember, carbohydrates are our preferred source of energy for several sports. Also, consuming protein before a workout helps to reduce protein breakdown during exercise. It is recommended to consume a moderate to high amount of carbohydrates and a moderate amount of protein before a workout. Good examples of food combinations before a workout include brown rice and chicken, a turkey sandwich, and cheese and crackers. It is recommended to start slowly and consume lower amounts to avoid any gastrointestinal issues.
Having some carbohydrates during a workout can help one continue to perform during exercise and a game. It is best to use more quick digesting sources of carbohydrates during this time to prevent gastrointestinal issues. Good examples of these types of carbohydrates are sports drinks, pretzels, apple sauces, and dried fruits. Also be sure to consume enough water during a workout to prevent dehydration.
After a workout is a great time to consume carbohydrates and protein. Carbohydrates are needed to help replenish our glycogen (carbohydrate) stores and can help with recovery. Consuming protein after a workout helps with muscle growth and the recovery process. It is recommended to consume a high amount of carbohydrates and protein following a workout. Several foods are good to consume after a workout such as Greek yogurt/cottage cheese and berries, a ham sandwich, banana and peanut butter, and eggs and whole grain toast.
In summary, eating for optimal sports performance starts with making sure one is consuming enough energy per day. Generally, energy requirements for athletes with disabilities are the same as athletes without disabilities, however, there may be different energy considerations depending on what type of disability one may have. Consuming enough protein, carbohydrates, and fats per day is not only important for everyday health, but also sports performance. Consuming the right types of foods and beverages before, during, and after a workout are important for improving performance while also enhancing recovery.
Dr. Tyler Brian Becker is an Associate Professor in the Department of Food Science and Human Nutrition at Michigan State University. He currently has a teaching appointment along with an appointment within Michigan State University Extension. His research interest spans several disciplines including rural nutrition epidemiology, higher education curriculum development, youth sports nutrition, and strength and conditioning, with publications in these fields. Dr. Becker has developed multiple courses, including those focused on dietary supplements, public health nutrition, and professional development in nutrition.
