The Power of Integrative Sports Nutrition for Athletic Performance
By Drew Mulvey MS, CDN, CNS, CLT, PNL1, CISN
We all know that what we eat can significantly impact how we perform, but did you know there are several other factors that contribute to the success of the youth and young adult female athlete? In fact, it is not just about “knowing what to eat.” Many different elements need to be addressed for an athlete to be in top shape, best health and reach their full athletic potential. That is where integrative sports nutrition comes in.
Integrative sports nutrition is a comprehensive approach that utilizes mindset reformation, mental and emotional health, nutrient dense fuel, nutrient timing, meal planning and optimizing performance through alternative testing and supplementation to ignite one’s true athletic potential.
Balanced Macronutrients
Macronutrients are composed of 3 key components, protein, fats and carbohydrates. Each of these are vital for the health and well-being of the athlete, and when used accordingly, can improve energy, stamina and muscle recovery after intense exercise.
Protein is needed for new muscle synthesis, the amino acid leucine being the most beneficial for that. This macronutrient is also needed for the proper growth of hair, skin and nails and all enzymatic reactions in the body such as the break down of macronutrients (and micronutrients) and regeneration of new tissue.
Carbohydrates are the body’s main fuel source. Depending on the sport, carbohydrate needs can range anywhere from 3g/kg and upwards of 12g/kg. Typically, somewhere in between is what is recommended. Carbohydrates are also important for keeping a healthy metabolism and decreasing the stress response after a long bout of exercise. Adding simpler carbohydrates before, during and after exercise can act as immediate fuel for the body to pull from when exercising and after for proper muscle recovery. (Carbohydrates help to spare proteins!)
Fats are an essential part of the nutrition plan for the female athlete. Fats are important for the absorption of fat soluble vitamins such as vitamin A, D, E, and K (A and E being extremely potent antioxidants and vitamins D and K essential for healthy bone formation.) Fats, particularly omega 3 fatty acids, are essential for decreasing inflammation and keeping proper muscle tone. Thus, it is important to have at least 20-35% of the nutrition plan as healthy fats.
Micronutrient Support
Vitamins and minerals are crucial for proper immune function, bone growth and the production of energy for igniting one’s stamina! When there is a lag in any sort of nutrients, it can negatively impact the female athlete from attaining their goals. In fact, there are several vitamins and minerals that are not only of concern for female athletes but for the general population! Just recently I found data showing nutrient depletions amongst the general population. (In fact, check out this article for the numbers!)
https://www.precisionnutrition.com/fix-any-diet-problem
Many of these are important nutrients for athletic performance. Here are just some that I want to shed light on some of the most common nutrients deficient in the general population.
Folate – 75%. Folate is also known as B9 and is incredibly important for keeping homocysteine in check, a compound that can wreak havoc on the heart, mind and body, and converts it to the amino acid methionine, important for this next function. It also plays a key role in a process known as methylation which helps to protect DNA from oxidative damage or compounds generated from intense exercise and also aids in the clearance of these compounds from the body. Lack of this can lead to significant losses in muscle recovery, extreme fatigue and potentially other
Sources: Black beans, lentils, organic chicken or calves liver, organic peanuts, organic green leafy veggies.
Magnesium – 68%. This is a common intracellular ion that is responsible for preventing muscle cramping and premature fatiguing in long events, calming down the central nervous system to give the mind a little ease, contributes to strong bones by assisting in absorption of calcium and is essential for the production of ATP, the body’s natural energy compound. It is also in the class of compounds known as electrolytes, imperative for maintaining athletic performance. Deficiency can lead to improper sleep, decreased energy and stamina and weakened bones. (Check out more in my articles on the benefits of
Sources: Any green vegetable, avocados, pumpkin seeds, almonds
Vitamin C – 48%. This vitamin is responsible for the production of new collagen for better joint health and repair after injury, is a cofactor in the generation of the body’s naturally antioxidant, glutathione, which can keep the immune system under control and keep the athlete healthy, and is an important cofactor for the generation of noradrenaline and adrenaline to adrenal health and keeping the adrenals from over-firing, leading to burn out and hindering one’s athletic ability. (The latter can REALLY take the athlete out of commission if not dealt with properly)
Sources: Organic green leafy veggies, citrus fruits, camu camu, strawberries, kiwis
Calcium – 73%. We all know the importance of calcium for bone health, but it is also incredibly important for proper muscle function. On the muscle, there are channels called calcium channels, that help to regulate the lengthening and shortening of a muscle. Lack of calcium in the channel can lead to cramping and also premature fatiguing during bouts of intense exercise.
Sources: Organic dairy, almonds, molasses, sesame seeds (tahini), green leafy veggies (*Note: some green leafy veggies such as spinach and chard have a large amount of
Others include Iron, important for carrying oxygen in the blood cells and delivering it to working muscles for proper function and energy; and vitamin B6, important for hormonal balance, the production of melatonin, a compound that regulates sleep and is a potent antioxidant; and the conversion of tryptophan to vitamin B3 for better energy production and converting proteins and carbohydrates into energy.
Educate and Empower
This is one of the most crucial parts for the success of the athlete’s career. For any program to work, it is imperative that it is one that is sustainable, that fuels the body effectively for the work that is being done and provides that raw materials such as nutrient dense foods to optimize performance. Thus, fostering a positive relationship with food and empowering the female athlete with knowledge and skills to make choices conducive to their athletic goals is crucial. Not only will they reap the benefits in their athletic endeavors, but in their lives.
Another important area to address, which is of great concern now, is focusing on performance outcomes and putting aside body image. The body needs energy intake to meet the demands of the sport, which can save the female athlete from problems later on, such as the female athlete triad (loss of menses, decreased bone mass.) Harness this, and the competition better watch out!
As you can see, integrative nutrition is far more than what we put in our mouth and the food we eat. It is the relationships we form, the lifestyle we live and making room for that crucial activity, self-care. Check out other wellness principals utilized to enhance the athlete’s performance and help them reach their athletic potential!
Seasonal Produce and Grounding For Athletic Enhancement
Blue Zone Principals To Optimize Athletic Performance and Mindset
Conclusion
In conclusion, integrative sports nutrition for youth female athletes involves a holistic approach that addresses the physical, mental, and nutritional aspects of their development. It takes the individual needs and goals of the athlete and provides comprehensive plans including meal planning, nutrient timing, functional foods, proper supplementation (provided testing), alternative testing, self care, lifestyle/mindset modifications and finding JOY to transform the female athlete’s performance, ignite their athletic potential and set them on the road to success. It is more than just a plan with “what to eat”, it is a new way of life!
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