African Sports Monthly Vol I. Issue II February 2018 | Page 32

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 un-
processed 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 lit-
tle 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 car-
bohydrates and fats with minimal protein be-
cause 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.
Figure 1a: small protein
Figure 1b: adequate protein
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 avail-
able, it is crucial they select food that would
adequately meet thei