What is Sports Nutrition and the recommended diet?
What is Sports Nutrition?
Sports Nutrition is the study that focuses on the type and the quantity of food and fluids taken by an athlete.
Nutrients are a significant part of many sports activities, being mainstream in strength sports, and high-intensity sports. Sports nutrients focus on its study and type, just as the amount of liquids and food taken by an athlete. Furthermore, it manages the utilization of supplements like nutrients, minerals, vitamins, and natural substances that includes carbohydrates, proteins, and fats.
Why is sports nutrition necessary?
- To prepare athletes for rigorous training and competition
- maintain an adequate level of performance during competitions and training
- To help an athlete’s body help to recover after the excess of training and tough competitions
- keep a check on athletes of eating disorders, doping, supplement abuse, or unusual behavior
- To provide proper nutritional advice to athletes following a diet plan
What are Macro-nutrients?
The nutrients that provide calories and energy to the body are known as macronutrients. The main aim of these nutrients is to keep up the healthy cellular growth, metabolism and to keep the bodily functions normal. These macronutrients are needed for the body in large amounts to keep the body energized.
Carbohydrates, proteins, and fats are 3 types of macronutrients.
Carbohydrates are made of hydrogen and oxygen atoms. When carbs are broken down they form glucose which is the main source of energy for the body. The glucose is then absorbed by the bloodstream and is used as energy to keep providing it to your body. Most fruits, vegetables, and grains have ample carbohydrates.
Protein is a macronutrient that is essential for building muscle mass and animal products are considered to be a common source of it, it is also present in various other sources like nuts and legumes. Proteins also provide energy when carbs are not available in the body. Fats mainly consist of amino acid molecules. The three primary types of fat include:
- Saturated fat
- Unsaturated fat
- Trans fat.
- Micronutrients
A very important role is played by micronutrients in the process of energy production, hemoglobin synthesis, healthy growth, bone and immune health, and in maintaining normal metabolism. Along with maintaining the correct level of vitamins and minerals in the body, these chemicals are only required in the body in small amounts.
Minerals play a major role in ensuring an athlete’s health. The minerals required to maintain accurate energy and hydration levels in the body include:
- Calcium
- Iron
- Zinc
- Magnesium
- Sodium
- Chloride
- Potassium
There are some of the most important vitamins and minerals for an athlete, according to various sources.
- Calcium
- Iron
- Zinc
- Magnesium
- The vitamin B complex
- Vitamins C, D, and E due
Recommended Nutrition for athletes
For an athlete, nutrition is very important even at a higher level where training is equal to talent. ensure that athletes are getting proper nutrients to repair, maintain and build muscle they are advised to be very careful about their daily diet of nutrients. And among all these diet plans and everything, the most important suggestion is that every athlete needs to keep a track of the energy they are spending each day and that they need to be sure that they are replacing it with the proper intake of carbs, fats, and proteins.
To maintain a carb level in the body the recommended intake is 0.68 grams per pound of the body weight within the first 30 minutes after training and again every two hours for four hours. Daily intake recommended for an athlete is about 50-70% carbohydrates, 10-35% protein, and 20-30% fat. An athlete, therefore, needs to properly plan their meals according to the percentages mentioned above so that it is easy for them to track total calorie intake for the whole day.
Know more about Sports Nutrition:
Dr Suman Kumar Nag is an orthopaedic surgeon, being an expert hand in Orthopaedics and hence, the most recommended place to know more about sports nutrients.
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