Whether you are exercising to improve your health, a professional
athlete or a bodybuilder, the sports nutrition plays a vital role in
optimizing beneficial effects of physical activity. Choosing a right
nutrition can result in injury prevention, improved performance, and
According to Thomas Edison, “The doctor of future will
no longer treat human frame with drugs, rather will prevent and cure
disease with nutrition”.
In order to support your goals and
health, different nutrition professionals offer a number of services.
Moreover, these nutrition can range from a daily food diary, to
comprehensive nutrition and food plan for competitions and training.
we will explore the importance of sports nutrition, and how a sports
nutritionist can support our training regime.
Also, they covered
supplements and nutrients that are frequently included in the dietary
program of athletes. We will discuss these things in details.
The importance of sports nutrition
balanced food and drink is very important for us all. However, people
that are actively participating in sport on a routine basis should know
that it can also affect their performance. For instance, athletes, may
require more calories compared to average people.
Those who are
athletes, or even people that make up their mind to start exercising on a
daily basis, should not let a good nutrition plan fall down on their
list of priorities.
Sports performance and the energy
carbohydrates, and fats all provide our body with fuel to maintain the
energy. Furthermore, carbohydrates are a primary fuel used by our
working muscles. The adequate intake is necessary for preventing muscle
fatigue. You are advised to monitor the fat intake, but do not
completely remove it from the diet.
Fats provide fatty acids in
our body that can be used an energy source – especially if your exercise
sessions last more than an hour. These fats also provide the building
blocks for hormones as well as formation of cell walls.
can be used as an energy source and they are critical for building new
muscle tissues. People that are taking part in resistance training,
their body will require additional protein.
well is very important to maintain a healthy weight. So, if you are
trying to lose weight, strictly reducing fat, calorie intake or protein
can have a negative impact on your performance. Meanwhile, it can also
rigorously harm your body.
Some specific and useful foods that you should be a part of the diet for the optimum sports nutrition include:
· Whole grains
· Healthy fats.
· Hydration, and
· Sources of lean protein as well as low-fat dairy products
hydrated is of utmost importance, especially when you are taking part
in any sport. The inadequate fluid intake can lead to dehydration. It
also affects the performance, and could be dangerous for health as well.
dehydration can occur in any activity, it is very prevalent when
exercising in humid and hot conditions. The perfect thing for
re-hydration is water, but it is advised to use sports drinks with
electrolytes, for those who are engaged in the physical activity for
longer than an hour.
After the event
are highly advised to avoid neglecting your nutritional needs, if you
have had to walk the last half-mile of your run due to fatigue or even
the things have not gone according to your plan in your game. No matter
what the result is, it should be your priority.
casual runners, athletes, and others typically do not consume enough
fluids when they take part in different events, or trainings. So, it is
very important to restore the balance after every event. The water is
perfect for rehydration.
How sports nutrition professionals can help?
major aim of a dietitian or sports nutritionist is to create a
nutrition plan for the training needs of different clients. The plans
will incorporate hydration and food. It does not matter whether you are
training for professional events or exercising casually, sports
nutrition is very integral to performance.
Such a strategy can also help to:
· Enhance recovery.
· Promote good health
· Increase energy levels
· Help manage weight
· Develop growth and body composition
· Improve concentration
order to create an effective nutrition strategy, sports nutrition
professionals should always assess not just your diet and training, but
also day-to-day habits, lifestyle, supplements and whether you are
taking any medication.
Nutrition professionals should also support as
well as be able to analyze you with your short-term and long-term goals.
The 2 key forms of carbohydrates are, 1. Starchy or complex, and 2. Simple sugars.
carbohydrates, are also known as the starches, and they include grains
such as pasta, rice and bread. Just like simple sugars, some complex
carbohydrates are better than others.
Processed refined grains like,
white flour and white rice are less favorable because the fiber and
nutrients are removed.
Rather, nutritionists recommend that where
possible, people should opt for unrefined grains that are still packed
full of minerals, fiber and vitamins.
Whereas, the simple sugars
can be found in refined products and provide a sweet taste. These are
naturally found in fruits, vegetables and milk products.
also add them to our foods using honey, white or brown sugar, maple
syrup and molasses, etc.
Although all types of sugars that we eat are
used by our body in the same way, but it is highly suggested to get
simple sugars from foods that are rich in sugars naturally because such
foods also contain important nutrients and fiber.
It is an essential component of every diet because it is a great source of energy as well as helps our body to absorb nutrients.
fats are very important, but we should still monitor the quantity of
intake. Using a lot of fats could result in excess weight gain and in
increased risks of severe health concerns.
The saturated fats can
easily be found in different animal products as well as processed foods
like, chips, meat and dairy products. Such fat type is not considered to
be healthy for the human heart and is thought to raise bad (LDL)
Avocados, nuts, oily fish and olives are rich
in unsaturated fats. Such fats are considered to be healthy for our
heart and can work to raise good (HDL) cholesterol levels as well as
lower the LDL cholesterol levels.
cell of our body contains it and due to this reason protein is
important for helping to repair and build tissues. Proteins are also
used to make hormones, enzymes and a number of additional body
Furthermore, proteins are very crucial for forming the
building blocks of bones, blood, cartilage, skin and muscles.
Some of the most common protein foods include fish, meat, eggs, nuts, soya products, seeds and pulses.
bodybuilders, sportsmen and athletes use supplements to boost their
performance, recovery and strength. Supplements are available in a
number of forms ranging from minerals and multivitamins through to
creatine, protein and many other ‘ergogenic’ aids.
You are advised
to ensure that your diet is balanced, healthy and suits your sport,
before opting to take any form of supplement. It is also advised to
consult a registered nutritionist or an accredited sports dietician
before if you have decided to take additional nutrients in supplemental
form. These experts can assess your suitability for a particular
Some common sports supplements include the following:
is a high-energy compound which helps to provide and store energy. It
is produced within our body, and is naturally available in meat and
fish. It can also be taken in the form of supplements.
In order to
increase muscle strength, creatine is used by sportsmen and athletes as
a dietary supplement. It is intended to boost performance during
frequent, high-intensity exercise and also help you train for longer.
natural protein which is naturally present in milk, and contains very
little carbohydrate, lactose or fat. It is considered a naturally
complete protein, which means whey is made up of all essential amino
acids that are required in our average daily diet.
the perfect combination of amino acids, this protein also contains
branch chain of amino acids (BCAAs) that are the 1st ones to be used
while intense training. Whey provides our body with these amino acids
and in turn they assist with rebuilding and repairing lean muscle
Whey protein is extremely easy to digest so it can provide instant nourishment to our muscles and can absorb quickly.
is extremely important to stay well hydrated during training and
exercise. Even a little amount of dehydration could be detrimental to
your performance levels.
Although, drinking water is considered a good
way to keep ourselves hydrated during exercise. Still, some bodybuilders
and athletes opt for energy drinks, especially people that undertake
endurance events like long distance running.
A number of energy
drinks consist of sodium and other electrolytes that encourage drinking
and help us to stimulate thirst. They also enhance our body’s ability to
hold the water. Furthermore, carbohydrates contained in many energy
drinks and can provide us with extra energy which may be needed in the
latter stages of training.
This article is reviewed by an
experienced dietitian, and is provided for general information purposes
only. People having trouble with their dietary plans are advised to
Why Do You Need Sports Nutrition