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EAT RIGHT - PLAY RIGHT


Sports nutrition is the application of nutritional knowledge to a practical daily eating plan focused on providing the fuel for the physical activity, facilitating the repair and rebuilding process following hard physical work, and optimizing athletic performance in competitive events while also promoting overall health and wellness.


Importance of nutrition


  • Enables to train longer and harder

  • Delays onset of fatigue

  • Maintains a healthy immune system

  • Enhances performance

  • Improves recovery

  • Improves body composition

  • Reduces potential of injury

  • Helps with focus and concentration


Types of nutrients & sources


1. Macronutrient


Macronutrients are nutrients that provide calories or energy to the body. The purpose of macronutrients is to promote healthy cellular growth, metabolism, and to maintain normal bodily functions. (ex. Carbohydrate, fat, and protein)


Carbohydrate :


Carbohydrates are organic materials composed of hydrogen and oxygen atoms which bond together to form monosaccharides or simple sugar molecules.


The main role of carbohydrates in physical activity is to provide energy.

  • Vegetables

  • Bread

  • Pasta

  • Rice


Nutritional Recommendations for Athletes


  • 1 Hour of training per day 2.5 grams per pound of bodyweight per hour of training.

  • More than 4 hours of training per day No more than 6 grams per pound of body weight.


Protein.


  • Proteins are nitrogenous organic compounds which are involved with many of the body’s most crucial functions including:

  • Providing the primary workforce in the cells

  • Making hormones and enzymes

  • High involvement with tissue repair.

  • It boosts glycogen storage, reduces muscle soreness, and promote muscle repair.

  1. Meat

  2. Eggs

  3. Fish

  4. Beans


Nutritional Recommendations for Athletes


  • The recommendation for daily protein intake is 1.2-1.7g/kg/day.

  • Endurance training 0.54-0.64 grams per pound of body weight.

  • Strength training (to gain muscle mass)0.72-0.81 grams per pound of body weight.

  • Strength training (to maintain weight )0.54-0.64 grams per pound of body weight.

Fat


Fats, which are collectively referred to as triglycerides, are molecules comprised of fatty acids and glycerol

  • Nuts

  • Nut butter

  • Avocados

  • Olive and coconut oil


Nutritional Recommendations for Athletes


  • 20% of daily calories


2. micronutrients

  • Micronutrients are chemical elements comprised of thirteen organic essential vitamins and seven inorganic minerals


Importance


  • energy production

  • hemoglobin synthesis

  • healthy growth

  • bone and immune health

  • maintain normal metabolism

Vitamin.


There are 13 essential vitamins that fall into 2 categories.


  • Water-soluble: 8 vitamin B complex and vitamin C

  • Fat-soluble: vitamin A, D, E, K


Minerals

  • Essentially Seven minerals needed to maintain accurate energy and hydration levels.

Calcium, Iron, Zinc, Magnesium, Sodium, Chloride, Potassium



3. hydration


It is crucial to stay hydrated when taking part in sports. inadequate fluid intake leads to dehydration as the body is trying to cool down through sweating. This not only affects the performance, but it can also be extremely dangerous to your health and develop further complications. Although dehydration can happen in any activity, it’s more prevalent when exercising in hot and humid conditions.


Avoid dehydration


Athletes should consume at least 16 ounces of fluid two hours prior to exercise, and 5 to 10 ounces during exercise, taken every 15 to 20 minutes.


Athletes should get into the habit of weighing themselves before and after exercise to determine how much water weight they lose through activity—and consume 16 to 24 ounces of water for every pound lost.



4. supplements


Supplements are used by athletes to boost their strength, performance, and recovery. They are available in numerous different forms ranging from multivitamins and minerals to protein, creatine, and various other ‘ergogenic’ aids.




Timing of sports nutrition.



1. before exercise.


Carbohydrate

  • 1.0 to 4.0 g/kg of body weight one to four hours prior to exercise

  • for endurance training and competition (7.0 to 10.0 g/kg/day) and high-intensity athletics (5.0 to 8.0 g/kg/day).


Proteins


recommendation for daily dietary protein intake is 1.2 to 1.7 g/kg/day. The amount of protein depends not only on the level of physical activity, but also on the athlete’s rates of growth or healing


Fat


20 to 35 percent of total calories should come from fat, with less than 10 percent from saturated fat.



2. during exercise


The focus for eating during exercise is on carbohydrates, especially sources of glucose and electrolytes. If exercise lasts longer than an hour, it is necessary to consume an additional 30 to 60 grams of carbohydrates during the activity.



3. during the recovery


• The focus during recovery is on carbohydrates, especially within 15 to 30 minutes after the activity when cells are especially receptive to the uptake of glucose. During this time, athletes should consume 1.0 to 1.5 g/kg of a rapid-acting carbohydrate or a ratio of 4 grams of carbohydrates to 1 gram of protein. After 30 minutes, the focus should be on a mixed meal with adequate carbohydrates, protein, and fat.


Sovika Selvakumar

Zarook Hafna


References



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