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.
Meat
Eggs
Fish
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
