Proper Nutrition for Athletes

Figuring out the proper nutrition for athletes can be a dizzying experience.

Of all the scientific disciplines, it probably has the least consensus among top “experts.”

It’s usually mired by people’s emotional, philosophical, and religious biases as to what constitutes a healthy diet.

In my opinion, things like misguided ethics shouldn’t trump energy, mood, athletic performance, and health!

Why is Nutrition Important?

So the big question... why do some athletes thrive on vegetarian diets while others primarily on meat?

How is this possible? Are one of these camps wrong or is there something deeper going on? When it comes to proper nutrition for athletes could they both be right? My contention and many other top researchers say YES!

Athlete Nutrition Guidelines

Have you noticed how some athletes are naturally high strung, extroverted, or bustling with energy, while others may be calm, shy, or easily fatigued? It has a lot to do with your individual chemistry (hormones and neurotransmitters), which can easily be influenced through a planned nutrition and supplementation program.

You may be naturally wired for quick explosive bursts over short distances, or slower and efficient for longer distances. Of course these are extremes, with grey areas in between.

With explosive bodies usually come explosive personalities. Take a look at any power related sport; American football for example. The posturing, hot headedness, and flamboyance are a natural effect of their highly taut nervous systems.

If you’ve ever spent a day at the horse races you’ll see similar temperaments i.e. aggressive, irritable, and full of energy. These athletes will do better on a certain macronutrient (carbohydrates, protein, fat) diet compared to someone who's more quiet and calm with less energy levels.

Hormones, Neurotransmitters, and Nutrition

Proper nutrition for athletes influences the big five hormones (testosterone, estrogen, and progesterone, thryroid hormone, and cortisol) and neurotransmitters (dopamine, norepinephrine, and serotonin).

They all have large and far reaching effects on energy, mood, and health. They’re what are responsible for having enough energy throughout the day, keeping depression at bay, and staying disease free.

Here are some interesting relationships between hormones, neurotransmitters, vitamins, and minerals.

Fat, Norepinephrine, Estrogen, Copper, Calcium, Vitamin K

Just Right

- Energy, attention, anti-inflammatory

Too High

- Agitated, fearful, panic attacks, mind racing, degeneration diseases, strokes, autoimmune diseases, type 2 diabetes, hypothyroid, obesity, hypertension, insomnia, cancer (breast, prostate), dry skin, impotence.

Too Low

- Chronic fatigue, mental fog, inflammation diseases, aneurisms, heart disease, gout, chemical sensitivity, autism, osteoporosis, hypersomnia, reactive hypoglycemia, hyperthyroid, acne.

Protein, Dopamine, Testosterone, Iron, Sodium, Vitamin D

Just Right

- Motivation, libido, assertiveness, creative, social.

Too High

- Obsessive, aggressive, psychotic, schizophrenia, Tourette’s, hypersexuality, addictions, acne.

Too Low

- Procrastination, low sex drive, social anxiety, restless leg syndrome, obesity, Parkinson’s, dry skin.

Carbohydrates, Serotonin, Progesterone, Zinc, Magnesium, Potassium, Vitamin A

Just Right

- Calm, easy going, good sleep.

Too High

- Emotionless, adrenal fatigue, type 1 diabetes, inflammation, heart disease, hypersomnia, obesity.

Too Low

- Anxious, moody, compulsive, uncompensated hypoglycemia, insomnia, degeneration.

It’s not always the absolute amounts of these nutrients but their ratios to one another.

Fast Oxidizers (High Thyroid and/or Cortisol) Proper Nutrition for Athletes

- High carbohydrate/fat ratios
- High potassium/calcium ratios (hyperthyroid pattern)
- High sodium/magnesium ratios (Cushing’s/overactive)
- High zinc/copper ratios (thyroid)
- High manganese/copper ratios (adrenal)
- High vitamin A/vitamin K ratios
- High progesterone/estrogen ratios
- High serotonin/norepinephrine ratios
- Power athletes
- Low openness with high conscientiousness
- High agreeableness and/or neurosis

Slow Oxidizers (Low Thyroid and/or Cortisol) Proper Nutrition for Athletes

- Low carbohydrate:fat ratios
- Low potassium/calcium ratios (hypothyroid pattern)
- Low sodium/magnesium ratios (adrenal fatigue)
- Low zinc/copper ratios (thyroid)
- Low manganese/copper ratios (adrenal)
- Low vitamin A/vitamin K ratios
- Low progesterone/estrogen ratios
- Low serotonin/norepinephrine ratios
- Endurance athletes
- High openness with low conscientiousness
- Low agreeableness and/or neurosis

Strong Central Nervous Systems (High Dopamine and Low Serotonin) Proper Nutrition for Athletes

- High protein/carbohydrate ratios
- High sodium/potassium ratios (High energy/Type A personality)
- High calcium/magnesium ratios (High blood sugar)
- High iron/zinc ratios
- High vitamin D/vitamin A ratios
- High testosterone/progesterone ratios
- High dopamine/serotonin ratios
- Capable of high workload/volume in workouts
- Extroverted with low conscientiousness

Weak Central Nervous Systems (Low Dopamine and High Serotonin) Proper Nutrition for Athletes

- Low protein/carbohydrate ratios
- Low sodium/potassium ratios (Low energy)
- Low calcium/magnesium ratios (Low blood sugar/hypoglycemia)
- Low iron/zinc ratios
- Low vitamin D/vitamin A ratios
- Low testosterone/progesterone ratios
- Low dopamine/serotonin ratios
- Capable of low workload/volume in workouts
- Introverted with high conscientiousness

Personality, and Metabolic Individuality (Proper Nutrition for Athletes)

Openness: Norepinephrine, estrogen

Conscientiousness: Serotonin, progesterone

Extraversion: Dopamine, testosterone

Agreeableness: Thyroid hormone, oxytocin

Neuroticism: Cortisol

Openness (Proper Nutrition for Athletes)

Is a general appreciation for art, emotion, adventure, unusual ideas, imagination, curiosity, and variety of experience. The trait distinguishes imaginative people from down-to-earth, conventional people.

People who are open to experience are intellectually curious, appreciative of art, and sensitive to beauty. They tend to be, compared to closed people, more creative and more aware of their feelings. They are more likely to hold unconventional beliefs.

People with low scores on openness tend to have more conventional, traditional interests. They prefer the plain, straightforward, and obvious over the complex, ambiguous, and subtle.

They may regard the arts and sciences with suspicion, regarding these endeavors as abstruse or of no practical use. Closed people prefer familiarity over novelty. They are conservative and resistant to change.

Conscientiousness (Proper Nutrition for Athletes)

Is a tendency to show self-discipline, act dutifully, and aim for achievement. The trait shows a preference for planned rather than spontaneous behavior. It influences the way in which we control, regulate, and direct our impulses. Conscientiousness includes the factor known as Need for Achievement (NAch).

The benefits of high conscientiousness are obvious. Conscientious individuals avoid trouble and achieve high levels of success through purposeful planning and persistence. They are also positively regarded by others as intelligent and reliable. On the negative side, they can be compulsive perfectionists and workaholics.

Extraversion (Proper Nutrition for Athletes)

Is characterized by positive emotions, surgency, and the tendency to seek out stimulation and the company of others. The trait is marked by pronounced engagement with the external world. Extraverts enjoy being with people, and are often perceived as full of energy.

They tend to be enthusiastic, action-oriented individuals who are likely to say "Yes!" or "Let's go!" to opportunities for excitement. In groups they like to talk, assert themselves, and draw attention to themselves.

Introverts lack the exuberance, energy, and activity levels of extraverts. They tend to be quiet, low-key, deliberate, and less involved in the social world. Their lack of social involvement should not be interpreted as shyness or depression. Introverts simply need less stimulation than extraverts and more time alone.

Agreeableness (Proper Nutrition for Athletes)

Is a tendency to be compassionate and cooperative rather than suspicious and antagonistic towards others. The trait reflects individual differences in general concern for social harmony. Individuals value getting along with others.

They are generally considerate, friendly, generous, helpful, and willing to compromise their interests with others. Agreeable people also have an optimistic view of human nature. They believe people are basically honest, decent, and trustworthy.

Disagreeable individuals place self-interest above getting along with others. They are generally unconcerned with others’ well-being, and are less likely to extend themselves for other people. Sometimes their skepticism about others’ motives causes them to be suspicious, unfriendly, and uncooperative.

Neuroticism (Proper Nutrition for Athletes)

Is the tendency to experience negative emotions, such as anger, anxiety, or depression. It is sometimes called emotional instability. Those who score high in neuroticism are emotionally reactive and vulnerable to stress. They are more likely to interpret ordinary situations as threatening, and minor frustrations as hopelessly difficult.

Their negative emotional reactions tend to persist for unusually long periods of time, which means they are often in a bad mood. These problems in emotional regulation can diminish a neurotic's ability to think clearly, make decisions, and cope effectively with stress.

At the other end of the scale, individuals who score low in neuroticism are less easily upset and are less emotionally reactive. They tend to be calm, emotionally stable, and free from persistent negative feelings.

Freedom from negative feelings does not mean that low scorers experience a lot of positive feelings. Frequency of positive emotions is a component of the Extraversion domain.

Oxidation Rate Testing (Proper Nutrition for Athletes)

Respiratory Rate

- How many normal breaths per minute (RR)

Breath Hold

- How long you can hold your breath in seconds (BH)

Oxidation Rate Calculation

RR - (BH/5) = ?

i.e. 15 – (40/5) = 7

Greater than 8 = Fast Oxidizer (Eat higher fat, lower carbohydrate meals)

Less than 6 = Slow Oxidizer (Eat lower fat, higher carbohydrate meals)

Nervous System Strength Testing (Proper Nutrition for Athletes)

Pulse (standing) – pulse (lying down); beats per 60 seconds

i.e. 76s - 66s = 10s difference

Greater than 12 difference = Strong (sympathetic dominant)

Less than 8 difference = Weak (parasympathetic dominant)

Between 8 and 12 difference = Balanced

Sergent’s White line

White = Strong (sympathetic dominant)

Red = Weak (parasympathetic dominant)

Nothing = Balanced

Using a smooth cap of a ball point pen, lightly trace a 6" mark on your belly. If a white mark appears, and stays for a couple minutes, it is a very strong indicator you may have an overactive nervous system. It mean’s blood isn’t getting to your extremities due to blood vessel constriction.

If a red mark appears it’s a strong indication you may have an under active nervous system. It means your blood gets to your extremities easily due to blood vessel dilation. A normal reaction with this test is for your skin to turn back to its original color, indicating proper circulation to the outer layers of your body.

Gag Reflex

Decreased (gags easily) = Strong (sympathetic dominant) Increased (doesn’t gag easy) = Weak (parasympathetic dominant)

Stick your finger down the back of your throat. If there is a strong gag reflex you are sympathetic dominant. If there is a weak gag reflex you are most likely parasympathetic.