The Energy Required
It takes a lot of energy to get the human body to perform its daily functions; such as walking, blinking, thinking or talking. The unit of measurement that the body uses to calculate energy is called Calorie (kcal). Calories from foods are like loans from a bank, with too many loans one can end up in a huge debt which is what obesity is. The average 20-year-old, 1.75 m (5 ft 9 in), 89 kg (195 lbs) male needs to consume about 2,230 kcal per day to maintain his body weight. A male athlete of the same age and build needs, on average, 4,200 kcal per day to maintain his body weight. The athlete differs from the average male because athletes have higher physical demands to perform therefore their body utilizes energy at a more rapid pace. This high energy need must be met every day to help the athlete perform and progress in his sport.
Whether it’s an endurance, strength or speed-based sport, the amount of energy utilized to perform at the professional level may cause the body to quickly become nutritionally deficient. If an athlete eats less, it will take a toll on their performance; their bodies would start breaking down its own muscles into nutrients to maintain its daily function. Muscle depletion, for example, can lead to performance loss, susceptibility to diseases such as malaria and delayed recovery. According to research, eating nutritionally dense foods has been shown to improve performance, reduce fatigue and improve recovery.
According to the dietary reference intakes, “endurance athletes will need to consume 2,500 to 8,000 calories per day in order to maintain energy balance to promote optimal endurance training and recovery”. It estimates that high endurance athletes should eat at least five to six meals on average per day to adequately refuel their bodies. An athlete needs to have carbohydrates, proteins, and fats in each meal to produce fuel for the body. Each of these nutrients plays a crucial role in helping athletes improve their performance, reduce fatigue, and increase strength and speed. Inadequate intake of any of these nutrients may affect an athlete’s ability to perform at his or her optimal level.
| Macronutrient | Endurance Athletes | Strength Athletes |
| Carbohydratesb | 6–10 grams per kg per day | 3.9–8.0 grams per kg per day |
| Proteinb | 1.2–1.4 grams per kg per day | 1.2–1.7 grams per kg per day |
| Fat | 20–30% of Total Energy Intake
| 20–30% of Total Energy Intake
|
| bkg represents kilogram body weight. Adapted from Genton et al [18], The Institute of Medicine Guidelines 2005 [9], and the ADA/ACSM Position on Nutrition and Athletic Performance [1,17]. | ||
Carbohydrates
Fuel comes in the form of carbohydrate which the muscle uses to do work and is needed for intense and explosive sports. Carbohydrate also fuels the brain, red blood cells, and spinal cord. There are various types and quality of carbohydrates. Most of our diet comes from carbohydrates such as grains, legumes, fruits, and vegetables. The recommended intake of carbohydrates differs for endurance and strength athletes, though the general census is 50%–60% of kcal should come from carbohydrates. See table 1 for nutritional recommendations.
Proteins
The building blocks of our bodies are made up of proteins. For athletes, proteins are essential for muscle recovery and healing, building and repairing, and contraction. There are several types of proteins that are excellent for athletes these include eggs, fish, meat, dairy products, soybeans, legumes, nuts, etc. See table 1 for protein recommendation for both endurance and strength athletes.
Fats
The source of most of our energy is fat, a very high dense nutrient. It’s the go-to energy source for endurance sports. Fats help keep the body insulated, transport fat-soluble vitamins such as vitamin A, vitamin D, vitamin E and vitamin K. For athletic performance, the dietary reference intakes recommends 20%–35% of daily kcal come from fat.
West African Food vs. American Food
Most West African meals consist of unprocessed foods with complex carbohydrates, fats, and lean proteins. According to The Bill & Melinda Gates Foundation and the Medical Research Council, Sub-Saharan Africans have fewer unhealthy food items and best overall dietary patterns. Though the quality of food is better, the amount of protein is limited which can affect athletic performance. For example, a Sierra Leone athlete’s plate would mostly consist of carbohydrate and fat with very little protein. (see figure 1a). Most African diets consist of fresh foods bought at the market and cooked daily. The Top Phyve athletes living in Sierra Leone tend to eat foods that make them feel full quick. These foods are high in carbohydrates and fats with minimal protein because animal protein is quite expensive. The main concern for athletes who eat meals like the ones found in Sierra Leone is that there is little to no protein which affects their ability to build muscle.
In America, most people buy meals a week at a time. These meals are usually highly processed foods with excessive fat and salt; though there are foods that are nutrient dense and healthier also available.
Athletes in America
When African athletes travel to America, they must be aware of what they eat. Though the food might be cheap and abundantly available, it is crucial they select food that would adequately meet their needs. West African diets are some of the healthiest in the world, the only thing an athlete needs to do is add more lean meat, which America has in abundance, use what is available to your advantage!
Things to Avoid in America
- Fast Food (McDonalds, Pizza Hut, etc.)
- Processed Foods (canned/frozen meals)
- Sweets (candy, cookies, donuts, sodas)
Things to Eat
- Fresh vegetables
- Whole grain bread
- Fresh fruits
- Lean meats
Huliamatu Bah, MA, RD/LD
owner of BioBah Nutrition
based in Oklahoma City, OK
hulia@biobahnutrition.com