There is a well-established relationship between good health and good nutrition. The impact of nutrition sporting performance itself has become a subject of study. Whether you are a competing athlete, a hobby sports player or a religious exerciser, the foundation to improve your performance is a nutritionally rich diet.
You are more likely to feel tired and perform poorly when you do not get enough calories, carbohydrates, proteins, fluids, iron, vitamins, and other minerals. Eating a nutrition-rich diet can help provide the energy you need to finish a race, or just enjoy a casual sport or activity.
Good Diet for Athletes
When we talk about the nutrient requirements for athletes, the quality of nutrients consumed is equally important as the quantity of nutrients. In that case, fats, proteins and carbohydrates and all the other micronutrients need to be high quality.
Besides, the basic training diet should be sufficient to meet the demands of training and exercise and enhance adaptation and recovery between training sessions. This diet has to be tailored considering an athlete’s body weight and composition, training duration and the type of sport they play.
Diet Requirement of Athletes
Carbs
Athletes who exercise vigorously may need to increase their carbohydrates intake to meet their energy requirements. Carbohydrates act as a key energy source during exercise and fuel exercising muscle tissue and other body systems.
If carbohydrate in the diet is restricted, a person’s ability to exercise is compromised. This can also result in a loss of protein (muscle) tissue, since the body may start to break down muscle tissue to meet its energy needs.
Proteins
Protein plays a key role in post-exercise recovery and repair and therefore is an important part of a training diet. Protein needs are generally met by following a high-carbohydrate diet because many foods are a combination of carbohydrates and protein.
Fluids
Water is another most important, yet undervalued, nutrient for all including athletes. The body can lose several litres of sweat in an hour of vigorous exercise. Water and other fluids help to keep the body hydrated and at the right temperature.
Ensure consuming a good amount of water and other fluids throughout the day, whether or not you will be exercising.
Vitamins and Minerals
Athletes should ensure to consume the essential vitamins and minerals they need to support their general health and sports performance. The body requirement of vitamins, minerals and other micronutrients is usually achieved by consuming a varied, balanced diet. Some may choose to take supplements to meet the requirements.
If you are considering nutritional supplements to improve your athletic performance, talk to 8 Fitness Tip’s professional nutritionists today!
Meal Timing
Besides the right nutrition, the timing of meals and snacks also plays an important role in an athlete’s performance. The timing and content of meals can help support training needs, reduce fatigue, and help optimize body composition. These may vary depending on the type of athlete.
Nutrition According to the Sport Type
Athletes have different nutritional requirements depending on which sport they are in. They may need to consult a sports nutritionist, or a registered dietitian, to ensure they consume the right diet and maintain ideal body weight for optimal performance and recovery. Plan a timing strategy that suits your body, sport, and schedule.
Plan a diet that is right for your needs. Talk to our professional nutritionists at 8 Fitness Tips.
