Sports nutrition plays an important role in achieving the best athletic performance. If you play hockey, golf, football, tennis or other sports that you choose, it is important to have the right balance. There are many nutrients that can be obtained by eating the right foods. The right balance between vitamins, minerals, and carbohydrates is an essential part of an adequate nutritional health system.
Do not try to mix nutrition and sports nutrition, as the two are different. Being an athlete participating in the sport requires more nutrients to maintain a high level of energy to ensure that the athlete maintains the best physical condition of his activities. There are three main phases of sports nutrition, this should be done before, during and after the exercises.
- Before Exercise: Before you start exercising, you can take a snack and water. For 30 minutes of intense movement, a large banana, pretzels or a cereal is enough. If you want to train less, you do not need to supplement. However, a sports drink can provide you with important calories.
- During Exercise: During exercise, you should regularly moisten your body. This depends largely on the intensity and duration of the exercise as well as your fitness. You can begin to take about 250 ml of water every 15 minutes during exercise. If you exercise more than 90 minutes, drink approximately 250 ml of sports drink every half hour. You do not need anything extra if your workout lasts less than an hour. However, if you exercise more than 90 minutes, you should ensure that your carbohydrate levels are restored.
- After Exercise: body loses sweaty water during exercise. Therefore, you should drink a lot of water after completing your training. Eat a meal after exercise within two hours of intense training.
Sports Performance And Energy
- Proteins, carbohydrates, and fats provide the body energy to keep the body hydrated. In addition, carbohydrates are a primary fuel used by our active muscles. Sufficient intake is required to prevent muscle fatigue. We recommend that you control your fat intake, but do not eliminate it completely from food.
- Fats provide fatty acids in the body that can be used as a source of energy, especially when your workouts last longer than an hour. These fats also provide the building blocks for hormones as well as the formation of cell walls.
- Proteins can be used as sources of energy and are indispensable for the construction of new muscle tissue. People who participate in resistance training need additional proteins to their body. Every cell in our body contains it, and for this reason, protein is important to repair and build tissue. Proteins are also used to produce hormones, enzymes and a number of additional chemicals for the body. In addition, proteins are very important for the construction of bone, blood, cartilage, skin and muscle blocks. Some of the most common protein foods include fish, meat, eggs, nuts, soy products, seeds, and pulse.
Description Of Sports Nutrition
- The energy requirement varies from person to person, as it shows by research that a normal person needs between 2200 and 2900 kcal per day. For athletes and sportsman, however, it increases by 5,000 kcal per day. Day.
- During exercise, the body first uses carbohydrates, during the first few minutes of the exercise glucose is used in the blood. Then the form of stored carbohydrates (glycogen) is exhausted to a certain degree. A diet consisting of 55 to 60% carbohydrate is sufficient for most athletes since the daily rate is 6-10 g / kg of body weight depending on factors such as sport, energy consumption, gender and environmental conditions.
- A carbohydrate loading method is used for athletes who are experiencing stressful events, which process first degrades the glycogen stores and then restores them with a 70% carbohydrate intake.
- The most neglected contribution of the nutritional program is water intake. The activity of the muscles produces heat, the body is freed from sweat. It is very valuable to have water permanently in order to prevent dehydration since the performance due to dehydration deteriorates.
Purpose Of Use Sports Nutrition
- Maximum Gain From Training
A well-planned sports nutrition has the greatest impact on the workout because it supports the hardness of a training program that promotes mental and physical dexterity.
- Improved Recovery Of Events
Nutrition affects all body processes that are involved in energy production and recovery by movement. When a competitor is being taught, guidelines for an optimal diet that are consistent with the body composition and specific for the sport as well as the appropriate time, healing and recovery occur more quickly.
- Reduced Risk Of Injury
Injuries are the enemy of athletes. A sufficiently severe injury, such as an insult to the knee-throat or groin, may delay a participant for a season or more. In addition to precautionary measures during appropriate warm-up and conditioning exercises, the risk of injury is minimized by the quality of the food taken in soft tissue cells. The muscles that allow exercise rely on a well-fed diet to reduce cramps, cramps, tears, and similar injuries.
- Consistency In High-Level Interpretations
As many studies have shown, sports nutrition affects performance positively. The eating and drinking habits of the athletes influence at any time how they train and perform their abilities at the desired level.
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