Do you ever wonder how athletes are able to do everyday tasks and exert more energy for the activity at hand with ease? Many athletes look towards nutrition to enhance their performance and competiveness during recreational and professional events. Some may even have trainers or dieticians who counsel them for their competitions and overall health in which they do things such as: translate the latest scientific evidence into practical sports nutrition recommendations : And assist them with their nutritional needs and requirements. For athletes nutrition is an important part of day to day life, things such as macronutrients, micronutrients and fluids in the right amounts are essential to provide energy for growth and activity. To optimize performance, I will explain what sports nutrition is and what a typical athlete’s nutritional needs are.
Sports Nutrition is a specialization within the fields of nutrition which partners closely with the study of human body and exercise science . Or the application of nutrition knowledge to a practical daily eating plan focused on providing fuel for physical activity. While promoting overall health and wellness it’s also facilitating the repair and rebuilding process following hard physical and mental work.
The word athlete in this text refers to any individual who is regularly active, ranging from fitness enthusiast, recreational, competitive amateur, outdoor games and activities and professionals. It is a well-designed nutrition plan that allows an active being and or athlete to perform at their best. It is the overall foundation of athletic success; unique to each person and planned according to their individual goals. It supplies the right food type, energy, nutrients and fluids to keep their body well hydrated and functioning at peak levels.
127 our experts are availableright now
Without having some of the technology and resources we have now days in sports nutrition we would be facing many complications such as poor performance, longer recovery times, immune suppression, weight changes, injury, etc. We would as well see a lot of stress, fatigue, and metabolic waste accumulating in one’s body. Just as a car runs best with a full tank of gas, your body needs the right kind of food in order to perform at its best. A balance of carbohydrates, proteins, fats, minerals, vitamins, and water will give your body what it needs for peak performance.
Carbohydrates, proteins, and fats which are Macronutrients provide the fuel for physical activity and sport participation. To provide the glucose used for energy, it is important to have carbs in an athlete’s diet.” For athletes in particular, weight loss is often a desired goal, but an important question is whether certain patterns of macronutrient consumption can bring about a better “quality” of weight loss” (Grana, 1989) Grana explains.. There are four kilocalories of energy in one gram of carbohydrate, glucose is present in the muscle and liver and is stored as glycogen. “Being released more quickly than other energy resources, muscle glycogen is most readily available energy resource for working muscle” (Grana, 1989)
Whole grains, veggies, fruits, milks and yogurt are some good sources of carbohydrates. May minerals are required for good health but the ones that athletes should be focused on getting are the right amounts of vitamin D, calcium, and Iron. Important for bone health, calcium controls normal enzyme activity and muscle contraction. DRI also known as daily recommended intake of calcium is 100mg a day for a four to eight year old and 1300mg a day for a 9 to 18 year old. Yogurt, Cheese, broccoli, spinach, fortified green and many other foods and beverages contain and are good sources of calcium. Micronutrients are another essential for athletes and play a big role in regulation.
Vitamin D or micronutrients are necessary for bone health and involved in absorption and also regulation of calcium. For an 18 year old it suggests you consume 600IV a day. For a child it suggests you consume 500-1000mg a day. Since vitamin D is also consumed through sunlight living in certain geographical locations can have an influence on one’s daily intake. In Northern latitudes athletes who train indoors such as basketball players, indoor soccer, arena football, figure skating etc. are more likely to be more vitamin D deficient. Fortified foods, like milk, and sun exposure are some good sources of Vitamin D.
Iron plays a big role in delivering oxygen to body tissue. More iron is needed to support growth increase blood volume and lean muscle mass. 8mg of iron is recommended for boys and girls eight years of age. This is to help avoid depletion of iron stores and iron deficient anemia. 14 to 18 year olds require more, for a 15 year old male or female it is recommended that you consume 11 to 15mg a day. Diets poor in meat, fish, poultry, or increase iron loss in urine, feces, sweat, or menstrual blood, are common in athletes. These athletes should be periodically screened for iron status.
Iron rich foods include eggs, leafy greens veggies, fortified whole grains and lean meats. Fluids most importantly water, is a very essential nutrient for athletes. What, when and how much an athlete consumes can have an effect on their overall performance. The sweat loss during exercise is replaced by water you previously drank. “The environmental temperatures can influence intake and amount athlete needs. More fluid is needed to maintain hydration in hotter temperatures and higher humidity.” (Grana, 1989, p.15).
Dehydration can lead to near exhaustion and heat stroke. Before events athletes should consume 400ml to 600ml of cold water. “During an event you should consume at least 150ml to 300ml every 15 to 20 minutes.” (Phillips, S. M. & Van Loon, L. J. C., 2011) Water is sufficient in events lasting less than one hour. For events that last longer than sixty minutes or that are held outdoors in hot and humid weathers, it’s recommended that one consumes sodium chloride to replace energy stores and fluid electrolyte loss. Following activity an athlete should replace the amount of sweat loss through water consumption. Sodium containing fluids and snacks after exercise help with rehydration by stimulating thirst and fluid retention.
A well balanced diet is essential in sports nutrition to meet athlete’s nutritional needs. Also important for growing athletes to maintain proper growth and optimize performance. Your diet should as well be optimal in both quality and quantity of food in order to replenish your energy reserves and avoid fatigue or inadequate nutrition. One should make the most out of their time and experience competing, and take care of themselves off the playing field, arena or court so when it comes to the game you go in knowing your prepared physically and mentally.
So you go into the weight room knowing you’ll be making gains due to the fact you’ve been putting in just as much time in there as you have the kitchen. Last and foremost athletes need more nutrients than less active people. They demand more from their bodies and so must compensate with the right nutrients from foods or supplements to keep performance and recovery at its peak.
