Watch your PCF, sports bodies say

Managing your PCF - protein, carbohydrates and fat - is the critical factor when it comes to physical activity, athletic performance and recovery from exercise, according to three leading sports nutrition authorities.

 

The American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine issued a joint position statement in the Journal of Medicine & Science in Sports & Exercise late last year, giving dietary recommendations for those who train or compete in sports.

 

"Physical activity, athletic performance, and recovery from exercise are enhanced by optimal nutrition," the statement reads.

 

"During times of high physical activity, energy and macronutrient needs - especially protein and carbohydrate intake - must be met in order to maintain body weight, replenish glycogen stores, and provide adequate protein for building and repair of tissue.

 

"Fat intake should be adequate to provide the essential fatty acids and fat-soluble vitamins, as well as to help provide adequate energy for weight maintenance. Overall, diets should provide moderate amounts of energy from fat (20% to 25% of energy); however, there appears to be no health or performance benefit to consuming a diet containing less than 15% of energy from fat."

 

The position statement also stressed the importance of hydration before, during and after exercise or competition to help maintain blood glucose during exercise, maximise exercise performance and improve recovery time.

 

It also warned that athletes following a high-carbohydrate diet would need protein and vitamin supplements to compensate for low protein and low micronutrient content.