First W of Sport Nutrition: (What)
Sports nutrition can be defined as a proper diet or food system an athelete or player needed to overcome the stress and energy deficiency. Sports Nutrition is not a new thing, from medieval times the soldiers were treated better than the normal personals, because of their hardwork they have been provided with extra food and extra allounces to remain healthy and energetic.
Mainly a sport nutrition plan (or dietary plan) is consisting of three simple rules.
1. Maintain a healthy weight by having a proper food intake and exercise.
2. Fats should be as low as possible in the diet plan (especially saturated fats).
3. Increased amount of carbohydrates (Including complex carbohydrates).
Second W of Sports Nutrition: (Why)
Normally athletes and sports personal can face several problems, mainly caused by deficiency of proper nutrition, problems like lack of stamina, dehydration, mental and physical stress, early tiredness, laziness, low and high blood pressure and no muscles growth or sometimes loss of muscles mass. Sports Nutrition can improve physical activities, increased stamina, high performance level and quick recovery from exercise tiredness or competition trainings. Sport Nutrition is basically consuming proper food adequate fluid before and after exercise.
Sport Nutrition supplements are also a good source of having all that body requires including carbohydrates, proteins, fats (limited amount) and glucose and sugar level in the body. A good sport supplement is always a balanced thing to have i.e. a beautiful combination of proteins, carbohydrates, fats and vitamins if any supplement is short of anything mentioned above it might not help the way a sports supplement should be.
Details of Sports Nutrition:
Energy requirements vary from person to person, as lined out by a research a normal person requires between 2,200 to 2,900 Kcal in a day, however it rises in the case of athletes and sports personals which is 5,000 Kcal per day.
During exercise body first utilizes the carbohydrates, using blood glucose during the first minutes of exercise. Then stored carbohydrates form (glycogen) becomes depleted to some extent. A diet consisted of 55-60% of carbohydrate is sufficient for most athletes since daily recommendation is 6-10 gm/Kg of body weight, depending upon factors like type of sports, energy expended, sex and environmental conditions.
A process carbohydrate loading is used in cases of athletes performing exhausting events, this process first deplete glycogen stores and then restores them with a 70% carbohydrate intake.
Proteins and fats are also required to maintain a healthy diet for athletes and it requires special attention as far as protein factor is concerned but at the same time balance diet normally completes the requirement of protein usually.
The most neglected aspect of nutrition program is fluid intake. Muscles activity produces heat which body gets rid of through sweat. By following these simple guidelines fluid losses can be prevented and also helpful to maintain carbohydrates level. 2. For longer period of exercises or in workouts in high humidity, a sport drink like Gatorade or PowerAde, which contains 6% carbohydrate can maintain blood glucose levels, preserve glycogen stores and improve performance.
Sports Nutrition: The Importance of Knowing Your Own Nutritional Needs
An athlete can be just as busy as any corporate executive. And although the difference ends with the fact that athletes are actually paid to play around, athletes, executives, O.R. doctors, lawyers do actually have a lot in common that what meets the eye: nutrition.
A wise athlete recognizes that gym workouts, sports tournaments, the Olympics, competitions, trainings and other preparation should necessarily have a tandem meaning for them: nutrition-victory. Sportsmen and athletes may find it hard to acknowledge that like everyone else, they need proper nutrition too. Health, power and stamina go beyond the tight hamstrings, kangaroo-like leaps, three-meter high mid-air butterfly strokes, and amazingly 2500 kmph whizzing shuttles! Proper nutrition is what makes all these stunts possible.
Some athletes may downplay the importance of nutrition. What they don’t know is that nutrition plays a vital role in every event, every sport. Each sport requires different skills. These skills are developed on certain chemical and nutritional body needs which are unique and inherently-required in each sport. What one athlete of one sport may need, the next athlete of another sport may not. What every athlete needs to know is his or her own body needs, relative to the sport that he or she plays. There is no generic set of nutrition for all athletes as each body and sport requirement is unique. Do research on your sport and on their corresponding proper nutrition. Check energy drink labels and power bars before consuming any before competitions.
Sports nutrition can be defined as a proper diet or food system an athelete or player needed to overcome the stress and energy deficiency. Sports Nutrition is not a new thing, from medieval times the soldiers were treated better than the normal personals, because of their hardwork they have been provided with extra food and extra allounces to remain healthy and energetic.
Mainly a sport nutrition plan (or dietary plan) is consisting of three simple rules.
1. Maintain a healthy weight by having a proper food intake and exercise.
2. Fats should be as low as possible in the diet plan (especially saturated fats).
3. Increased amount of carbohydrates (Including complex carbohydrates).
Second W of Sports Nutrition: (Why)
Normally athletes and sports personal can face several problems, mainly caused by deficiency of proper nutrition, problems like lack of stamina, dehydration, mental and physical stress, early tiredness, laziness, low and high blood pressure and no muscles growth or sometimes loss of muscles mass. Sports Nutrition can improve physical activities, increased stamina, high performance level and quick recovery from exercise tiredness or competition trainings. Sport Nutrition is basically consuming proper food adequate fluid before and after exercise.
Sport Nutrition supplements are also a good source of having all that body requires including carbohydrates, proteins, fats (limited amount) and glucose and sugar level in the body. A good sport supplement is always a balanced thing to have i.e. a beautiful combination of proteins, carbohydrates, fats and vitamins if any supplement is short of anything mentioned above it might not help the way a sports supplement should be.
Details of Sports Nutrition:
Energy requirements vary from person to person, as lined out by a research a normal person requires between 2,200 to 2,900 Kcal in a day, however it rises in the case of athletes and sports personals which is 5,000 Kcal per day.
During exercise body first utilizes the carbohydrates, using blood glucose during the first minutes of exercise. Then stored carbohydrates form (glycogen) becomes depleted to some extent. A diet consisted of 55-60% of carbohydrate is sufficient for most athletes since daily recommendation is 6-10 gm/Kg of body weight, depending upon factors like type of sports, energy expended, sex and environmental conditions.
A process carbohydrate loading is used in cases of athletes performing exhausting events, this process first deplete glycogen stores and then restores them with a 70% carbohydrate intake.
Proteins and fats are also required to maintain a healthy diet for athletes and it requires special attention as far as protein factor is concerned but at the same time balance diet normally completes the requirement of protein usually.
The most neglected aspect of nutrition program is fluid intake. Muscles activity produces heat which body gets rid of through sweat. By following these simple guidelines fluid losses can be prevented and also helpful to maintain carbohydrates level. 2. For longer period of exercises or in workouts in high humidity, a sport drink like Gatorade or PowerAde, which contains 6% carbohydrate can maintain blood glucose levels, preserve glycogen stores and improve performance.
Sports Nutrition: The Importance of Knowing Your Own Nutritional Needs
An athlete can be just as busy as any corporate executive. And although the difference ends with the fact that athletes are actually paid to play around, athletes, executives, O.R. doctors, lawyers do actually have a lot in common that what meets the eye: nutrition.
A wise athlete recognizes that gym workouts, sports tournaments, the Olympics, competitions, trainings and other preparation should necessarily have a tandem meaning for them: nutrition-victory. Sportsmen and athletes may find it hard to acknowledge that like everyone else, they need proper nutrition too. Health, power and stamina go beyond the tight hamstrings, kangaroo-like leaps, three-meter high mid-air butterfly strokes, and amazingly 2500 kmph whizzing shuttles! Proper nutrition is what makes all these stunts possible.
Some athletes may downplay the importance of nutrition. What they don’t know is that nutrition plays a vital role in every event, every sport. Each sport requires different skills. These skills are developed on certain chemical and nutritional body needs which are unique and inherently-required in each sport. What one athlete of one sport may need, the next athlete of another sport may not. What every athlete needs to know is his or her own body needs, relative to the sport that he or she plays. There is no generic set of nutrition for all athletes as each body and sport requirement is unique. Do research on your sport and on their corresponding proper nutrition. Check energy drink labels and power bars before consuming any before competitions.
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