Food for Fuel: General Population vs Athletes - Keep the Main Goal, the Main Goal

Do the terms “Have you tried intermittent fasting?”, “Apparently your body can’t absorb more than 20 grams of protein at one time”, or “Apple cider vinegar helps you burn fat” ring a bell? In most cases, they have come from an intrigued friend or family member, who want to improve their lifestyle. With the ever-growing use of smart phones and technology, there is now an increased knowledge surrounding the topic of nutrition. What to eat, how much to eat, when to eat, supplements, diets, weight loss, weight gain, and the food environment are all facets of nutrition that can be discussed and analysed to whatever extent you wish to research it. The information is there. How we unravel and apply it is individual. One answer remains constant in the field of nutrition - it depends.

General Population, Exercise and Nutrition

Not everyone can be, or wants to be, a competitive athlete in a given sport. Some are quite happy to go for a walk with their dog twice per week and go to yoga with their friends.

Some are members of a public gym and aim to complete three total body sessions or play five-a-side twice per week.

Regardless of what your chosen activity is, your diet should help you sustain function throughout the day. Regular consumption of macronutrients (carbohydrates, proteins and fats) for energy production, as well as a smaller intake of micronutrients (vitamins and minerals) for our overall health should be the priority.

How much we consume is dependent on our job, activity levels, training history, gender, body type and body composition goal (1). The main goal if you are a recreational exerciser, should be to stay healthy. Keep the main goal, the main goal. Nutrition is a widely debated topic, and what works for one person, won’t for another. It is highly individual. That is why we have heard of person A employ the notorious intermittent fasting, and losing three pounds in a week, then person B mirrors this strategy and his/her weight does not fluctuate. The exact same can be said for other trendy diets such as low carb, vegan, paleo, carnivore, keto and so on and so forth. The real trick here is to find what works for you - and this is primarily done through trial and error.

Improving body composition (percentages of bone, fat, and muscle that comprise us) has become a primary goal for many who are participating in regular exercise. When discussing changes in body composition, this is the modification of our muscle-to-fat ratio. Most of us aim to see a gradual improvement in the former and a decline in the latter.

Changes in body composition can be attributed to a few major factors, however three should be of primary focus:

1. Overall caloric intake

2. Training and Physical Activity levels

3. Protein intake

On paper, weight loss and weight gain are quite simple. If your desire is to lose weight, consume fewer calories than your body expends. If you wish to gain weight, consume more calories than your body expends. If only it was that easy! Simple to understand, harder to implement and sustain.

Performance Nutrition for Athletes

There are many variables that need to be considered when looking at performance nutrition (2). The athlete’s lifestyle, the sport and event, body composition goals and practical skills (how comfortable they are at cooking - one of my own personal weaknesses). Athletes will typically consume more calories than the general population, as they are either fuelling for, fuelling during, or fuelling after training or competition. The general caloric intake guidelines (will vary depending on your specific characteristics) in the U.K for women is 2,000 calories, and 2,500 calories for males. However, it has been noted that athletes should consume anywhere between 4000-6000 calories, with caloric needs increasing with intensity and volume of training. Again, the famous old answer - it depends. It depends on multiple individual and personal traits.

As with the general population, the main aim of nutrition for athletes should be to stay healthy and fuelled. However, athletes tend to play health roulette at times, in sacrifice for marginal performance gains. A common goal in the strength and conditioning realm is improving an athlete’s relative strength standards. In simple terms, the aim is to get the athlete lighter in body weight, but stronger concurrently. It is possible, but it can come at a cost.

Achieving a low body fat percentage takes consistency, resilience, and patience. The demands placed on an athlete to hit the magic 10% body fat, is only an extra layer of demands on top of their training, competition and recovery.

The modern athlete is typically low in body fat, looks and moves like an athlete, and trains and recovers like one. What perhaps isn’t seen is the trade-offs required to reach such a low body fat percentage. The mood swings and headaches due to hunger, the constant trips to the bathroom after over consumption of water and caffeine to try and kill hunger cravings, the regular flus being contracted due to central nervous system fatigue as they are depleted of vital micronutrients, and a higher shopping bill. Not to mention the high likelihood of decreased performance, as they have not fuelled their body for the demands of their sport. Yet, if you ask a dedicated athlete to get to 10% body fat, watch how quickly they drop the knife and fork.

Conclusion

Regardless of whether you class yourself as a recreational exerciser, a gym goer who wishes to improve their physique for an upcoming party or holiday, or an athlete who is trying to prime for an event at the weekend, it is important consider your body type, activity levels and practical skills. The basic purpose of nutrition should be to stay healthy and fuelled to function and perform as a human. Other goals should be secondary. If you are a recreational exerciser, or an elite athlete, it is vital to keep the main goal, the main goal.

References

1. Gibney MJ, Lanham-New SA, Cassidy A, Vorster HH, editors. Introduction to human nutrition. John Wiley & Sons; 2013 Mar 14.

2. Weeden AM, Olsen J, Batacan JM, Peterson T. Differences in collegiate athlete nutrition knowledge as determined by athlete characteristics. The Sport Journal. 2014;17.