Sports Nutrition

Day by day the field of athletics is getting competitive and right nutrition plays a very important role for athletes to achieve their goals. A balanced diet according to ones need is essential for an athlete's body to make sufficient fuel for top performance. In this competitive state there is high pressure laid on athletes to win, this can be done by maintaining desirable body weight, staying physically fit, mentally alert and achieving an optimal nerve-muscle reflexes. Just expert coaching and physical conditioning are not enough, for a training program to succeed balanced sports nutrition should be the key.

No single food or supplement can help an athlete to perform; a right combination of nutrients is required by the body. Just like each team member performs differently in a game, each nutrient has a different role to play in the body.

1. Carbohydrates - form the basis of fuel as it supplies energy in the form of glucose. A diet should comprise 60-70% of carbohydrates which includes whole cereals, whole wheat and wheat products, pastas, breads, rice, fruits and vegetables. The intake of refined flour and sugars should be minimal. High endurance and power is required in high-intensity, short-duration activities which is achieved from carbohydrates (carbohydrates are converted into sugar and starches to provide energy and are also stored as glycogen in liver and muscle tissues). To stay energized and perform at your best use a carbohydrate strategy.

2. Proteins - should comprise 12-15% of the total caloric intake. They are required by the body to build new tissues and perform other functions. The exact amount of protein that an athlete requires depends on the type of exercise, intensity and duration, level of fitness, carbohydrate intake and total calories.

3. Fats - should comprise not more than 20-25% of the total calories. Emphasis should be laid on quality of fat rather than quantity. Include less of saturates and trans saturated fats and more of polyunsaturated and monounsaturated fats in the diet. Fat is used as an alternative source of energy to glucose. But including too much fat is associated with extra weight gain, heart diseases, cancer and more importantly not getting enough carbohydrates in the diet leading to poor performance.

4. Vitamins and minerals - a well balanced diet including all the food groups eliminates the need for taking any sport supplements of vitamins and minerals for athletes.

5. Water - lot of water is being eliminated from the body during an exercise. As our body cannot store or produce water, the losses should be replaced to avoid dehydration. Drink water even if the body does not show any signal for thirst. Sports drinks are generally used by athletes for longer events.

By Kevin Pederson

Labels: balanced diet, caloric, children needs, diet nutrition, food nutrition, food pyramid, healthy diet, nutrition, nutrition vitamins, protein diet, sports nutrition

Nutrition and sports performance is a complex and essential relationship for serious sports men and women to understand and it can help them achieve success in their chosen sport. Sports nutrition also aids injury prevention and speeds up recovery times from an injury. The correct diet and fluid intake coupled with appropriate training is the difference between winning and losing. Fueling the body with the right nutrition can be key to success.

Good sports nutrition promotes brain function and muscle activity. Physical training and performance requires the right diet (quantity and quality) that will provide the athlete with energy. Each sport has its own individual requirements as does each individual sports man and woman. These requirements dictate the nutritional demands of training and competition. Sports nutrition applies scientific methods to the applications of the sport to provide a diet that meets the needs of both athlete and discipline.

Sports performance is fundamentally affected by dehydration. The importance of water and fluid replacement in sports nutrition is paramount to supporting the activity of tissue cells in the body. These cells carry nutrients and oxygen around the body, eliminating toxins and removing excess body heat. During physical exercise, body heat increases and water is lost through evaporation or sweating. In hot environments, sports activity can attribute to sweat losses of 4-5 pints an hour. Water loss is partly offset by metabolic water produced from proteins, carbohydrates and fat metabolizing in the body. However, sports nutrition dictates that hydrating the body properly requires fluid intake before, during and after activity.

A sports nutritionist will calculate fluid losses by measuring body weight before and after a session to determine how much fluid is required. Optimum levels should never be exceeded as overloading on fluids can lead to stomach discomfort and breathing difficulties during the activity. Modern sports nutrition recommends special carbohydrate-electrolyte drinks for intense activity that has a longer duration but water is typically recommended for low to moderate level activity.

A diet rich in carbohydrate and low in fat improves long-term and short-term sports performance. High-intensity exercise requires more carbohydrates to ensure the liver and muscle glycogen levels are high. High liver and muscle glycogen levels improve performance and glycogen present in the liver is a source of glucose for the brain (important for concentration, alertness and reaction time). A wide range of carbohydrates are required to ensure essential vitamins and minerals are present. Potatoes, bananas, pasta, bread, vegetables, cereals and porridge are a good source of carbs for sport.

Protein plays an important role in sports nutrition by building muscle and repairing it. Athletes should aim to eat a range of foods that will provide the necessary levels of protein. Foods such as lean meat, fish, eggs, beans and pulses, milk, yogurt, cheese and cereals will provide protein needs. High protein sports nutrition does not necessarily lead to greater muscle mass as excess protein in the body is metabolized or excreted. The extra amount of food required for sport is usually enough to provide the correct intake of protein without resorting to increased portions or protein supplements. High-protein diets can be expensive and will decrease the bank balance before increasing muscle mass. A good sports nutritionist can ensure there are adequate nutrients and calories for an athlete to support the requirements of their sport.

By Shaun Parker

Labels: electrolyte, endurance, maximuscle, nutrition, sports, supplements