Overview of sports nutrition
Sports nutrition plays a key role in optimizing the beneficial effects of physical activity, if you are a bodybuilder, professional athlete in training, or exercising to improve your physical and mental health. Making informed decisions with your sports nutrition and hydration can lead to better performance, injury prevention, and faster recovery, but it’s hard to know where to start with the most conflicting information that is available. The help of a professional nutritionist can help you make decisions and ultimately improve your performance.
Sports nutrition professionals offer a wide variety of services to support your fitness and health goals. It can range from a food diary to tips for eating after exercise or a comprehensive nutrition plan for workouts and competitions.
Everyone needs to get the right balance of food and drink and active participants in sport should be aware that it affects performance as well. For example, athletes need more calories than the average person, or people training for bodybuilding competitions need to increase their protein intake – a good nutrition plan is a key to their success.
Sporty performance and power
It is very important to feed your body a diet suitable for sports performance, especially fat, protein, and carbohydrates to maintain body energy. Carbohydrates are the main fuel used by working muscles, so adequate intake is essential to prevent muscle fatigue.
While it is important to monitor your fat intake, you should not eliminate it from your diet. Fats provide fatty acids, which serve as a source of energy, especially if your training sessions last more than an hour. Fats also provide the building blocks and cell walls for hormones.
Protein is used as an energy source and is essential for building new muscle tissue. If you participate in resistance training, your body needs additional protein.
Eating for exercise/athletic performance
Training programs require a well-designed diet for active adults and competing athletes. A balanced nutrition plan should include enough calories and healthy macronutrients for maximum athletic performance. Depending on the intensity and duration of exercise, the body uses carbohydrates or fats as its main source of energy. Adequate calorie intake impedes athletic training and performance.
Active adults can meet their nutritional needs through a regular healthy diet if they exercise three to four times a week. Elite athletes who train intensely five to six times a week need more nutrients to support moderate energy demands. For example, and according to research, the energy expenditure of extreme cyclists competing in the Tour de France is around 12,000 calories per day.
Carbohydrates are the main source of energy for an active adult or competitive athlete. body size and training characteristics determine the intake of carbohydrates. The carbohydrate requirements in the daily diet vary between 45 and 65% of the total food intake, depending on the physical demands.
Proteins are responsible for muscle growth and recovery in an active adult or athlete. Adequate amounts of protein per person help maintain a positive nitrogen balance in the body, which is very important for muscle tissue. Protein requirements can vary significantly from .8 g to 2 g per kilogram of body weight per day
Fats help to regulate hormones, maintain energy balance, and restore muscle tissue. Omega-3 and omega-6 are essential fatty acids for the sports nutrition diet. Research results recommend that an athlete consume approximately 30% of their daily caloric intake in the form of healthy fat.
Eating for endurance
Endurance athletes know they need more than holding a power bar and sipping a sports drink before exercising to fuel their bodies. Proper nutrition before and during a race can help you get through tough marathons, long-distance cycling events, and triathlons. However, you don’t have to be an elite athlete to eat for endurance and benefit from it.
The American College of Sports Medicine (ACSM) recommends consuming between 30 and 60 grams of carbohydrates per hour during resistance exercise. So, if you’re ever going for a long bike ride or jog, this is for you. To see exactly what we do with endurance activities and how we asked the experts.
“Carbohydrates are important before and during resistance exercise. Otherwise, the body suffers from glycogen deficiency, ”said Louis Chen, a registered dietitian. But, he doesn’t like to throw food in his mouth when he goes to the starting line or the gym. Instead, remember to eat more carbohydrates (and drink more fluids) on the days that lead to more resistance exercise.
“A lot of people think carb loading means eating as much pasta and bread as you want the night before the race,” said Amy Goodson, a Dallas-based registered dietitian and nutrition consultant. But that is not necessarily the case. She stated that the goal of carbohydrate loading is to increase glycogen stores so that you can fully fuel activity. And start loading your carbs a day or two before an event. “It is recommended to eat some additional carbohydrates with each meal and eat breakfast 24 to 36 hours before. Fill up the night before, ”he said.
Try to get something in your stomach two to four hours before the event starts. That way, it will have plenty of time to digest.
Go easy on your stomach
Choosing pre-digestible carbohydrates before a big run or any endurance activity. Low-fat and low-fiber foods like smoothies, bananas, sports gels, sports drinks, plain yogurt, a bagel, or oatmeal with low-fat milk. One thing you shouldn’t do on race day is to try a new diet. It does produce some unwanted gastrointestinal side effects, she warns.
It is in the exercise itself. Goodson suggests that carbohydrates like gels, energy drinks, sports drinks, and granola bars can be easily digested while on the go. And, if you are participating in a race such as a marathon or a triathlon, she advises asking what foods are available in the race. That way, you can really practice eating that food during your workout. This way you will know very well how your body handles them. Because the more you prepare, the better your career will be.
Eating for strength
eat protein with each meal
Protein is crucial for getting results when lifting weights. Without enough protein, you don’t get proper recovery, and will not get proper progress.
Protein also helps with fat loss – it keeps you full longer, and has a higher thermic effect (more of your meal is burned for digestion if it’s higher protein).
Luckily you don’t need that much protein. You only need 0.82g of protein per lb of body-weight (1.8g/kg) for muscle recovery and to build extra muscle mass.
That means about 145g of protein if you’re 80kg/176lb.
The easiest way to get your daily protein intake is to eat a whole protein source with each meal
- Red Meat. Beef, pork, lamb, deer, buffalo, etc.
- Chicken, turkey, duck, etc.
- Tuna, salmon, sardines, mackerel, etc.
- Milk, cheese, cottage cheese, quark, yogurt, whey, etc
Limit your carbohydrate intake
100 grams of pasta or rice or bread contain about 400 kcal. Before adding any coverage. Those calories are good if you want to gain weight, but not for weight loss or weight loss. To keep your weight in check, you need to control the number of calories you eat. The easiest way to do this is by monitoring your carbohydrate intake.
You should not stop eating carbohydrates. Low-carb diets are popular, but only a few people follow them for a long. Because carbohydrates are everywhere and most people like the taste of them. I like bread, I like pizza, I like oatmeal. I don’t want a life without pizza. I don’t eat fake cabbage crust pizza.
Continue eating carbohydrates but limit your intake. It is a general rule of thumb to eat carbohydrates only once a day after your workout. You don’t need to eat bread, rice, or pasta three times a day unless you want to gain weight. Once a day is enough for most people to gain or maintain their weight.
If you follow the first rule, you will only get carbohydrates from unprocessed food sources. These are the best:
- Eat good fats
- Fat is not fattening. Get a lot of calories.
So you can eat real butter, whole eggs, and whole yogurt. Because you are going to lift heavy weights three times a week and you will eat raw food most of the time.
So a little saturated and cholesterol does not cause cardiovascular disease. You don’t need to eat low-fat yogurt or separate the yolk from the eggs. The low-fat diet is delicious. Go full fat. It will keep you longer. Also eat omega-3 fatty foods like fatty fish (salmon, tuna, mackerel, sardines, etc.).
Hydration and sports performance
Adequate hydration and electrolytes are essential for health and athletic performance. We all lose water throughout the day, but active adults and athletes lose excess body water (and a significant amount of sodium) during vigorous exercise.
Dehydration is the process by which the body loses water, and a fluid deficit of more than 2 percent of body weight compromises athletic function and cognitive function. Athletes are encouraged to use fluid replacement strategies as part of their sports nutrition to maintain good body function. Rehydration with water and sports drinks containing sodium is often consumed depending on the athlete and sporting events. Lack of adequate hydration for athletes can cause the following:
- Hypohydration (dehydration)
- Hypovolaemia (decreased plasma/blood volume)
- Hyponatremia (low blood sodium/water poisoning)