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According to
Thomas Edison, "The doctor of future will no longer treat human frame with
drugs, rather will prevent and cure disease with nutrition".
In order to
support your goals and health, different nutrition professionals offer a number
of services. Moreover, these nutrition can range from a daily food diary, to
comprehensive nutrition and food plan for competitions and training.
Here we will
explore the importance of sports nutrition, and how a sports nutritionist can
support our training regime. Also, they covered supplements and nutrients that
are frequently included in the dietary program of athletes. We will discuss
these things in details.
The importance of sports nutrition
Consuming
balanced food and drink is very important for us all. However, people that are
actively participating in sport on a routine basis should know that it can also
affect their performance. For instance, athletes, may require more calories
compared to average people.
Those who are
athletes, or even people that make up their mind to start exercising on a daily
basis, should not let a good nutrition plan fall down on their list of
priorities.
Sports performance and the energy
Protein,
carbohydrates, and fats all provide our body with fuel to maintain the energy.
Furthermore, carbohydrates are a primary fuel used by our working muscles. The
adequate intake is necessary for preventing muscle fatigue. You are advised to
monitor the fat intake, but do not completely remove it from the diet.
Fats provide fatty
acids in our body that can be used an energy source - especially if your
exercise sessions last more than an hour. These fats also provide the building
blocks for hormones as well as formation of cell walls.
Proteins can be
used as an energy source and they are critical for building new muscle tissues.
People that are taking part in resistance training, their body will require
additional protein.
Weight management
Eating well is
very important to maintain a healthy weight. So, if you are trying to lose weight,
strictly reducing fat, calorie intake or protein can have a negative impact on
your performance. Meanwhile, it can also rigorously harm your body.
Some specific
and useful foods that you should be a part of the diet for the optimum sports
nutrition include:
· Whole grains
· Vegetables
· Fruit
· Healthy fats.
· Hydration,
and
· Sources of
lean protein as well as low-fat dairy products
Staying
hydrated is of utmost importance, especially when you are taking part in any
sport. The inadequate fluid intake can lead to dehydration. It also affects the
performance, and could be dangerous for health as well.
Although
dehydration can occur in any activity, it is very prevalent when exercising in
humid and hot conditions. The perfect thing for re-hydration is water, but it
is advised to use sports drinks with electrolytes, for those who are engaged in
the physical activity for longer than an hour.
After the event
You are highly
advised to avoid neglecting your nutritional needs, if you have had to walk the
last half-mile of your run due to fatigue or even the things have not gone
according to your plan in your game. No matter what the result is, it should be
your priority.
Footballers,
casual runners, athletes, and others typically do not consume enough fluids when
they take part in different events, or training. So, it is very important to
restore the balance after every event. The water is perfect for rehydration.
How sports nutrition professionals can help?
The major aim
of a dietitian or sports nutritionist is to create a nutrition plan for the
training needs of different clients. The plans will incorporate hydration and
food. It does not matter whether you are training for professional events or
exercising casually, sports nutrition is very integral to performance.
Such a strategy
can also help to:
· Enhance
recovery.
· Promote good
health
· Increase
energy levels
· Help manage
weight
· Develop
growth and body composition
· Improve
concentration
In order to
create an effective nutrition strategy, sports nutrition professionals should
always assess not just your diet and training, but also day-to-day habits,
lifestyle, supplements and whether you are taking any medication. Nutrition
professionals should also support as well as be able to analyze you with your
short-term and long-term goals.
Nutrients
Carbohydrates
The 2 key forms
of carbohydrates are, 1. Starchy or complex, and 2. Simple sugars.
Complex
carbohydrates, are also known as the starches, and they include grains such as
pasta, rice and bread. Just like simple sugars, some complex carbohydrates are
better than others. Processed refined grains like, white flour and white rice
are less favorable because the fiber and nutrients are removed.
Rather,
nutritionists recommend that where possible, people should opt for unrefined
grains that are still packed full of minerals, fiber and vitamins.
Whereas, the
simple sugars can be found in refined products and provide a sweet taste. These
are naturally found in fruits, vegetables and milk products.
We can also add
them to our foods using honey, white or brown sugar, maple syrup and molasses,
etc. Although all types of sugars that we eat are used by our body in the same
way, but it is highly suggested to get simple sugars from foods that are rich
in sugars naturally because such foods also contain important nutrients and
fiber.
Fats
It is an
essential component of every diet because it is a great source of energy as
well as helps our body to absorb nutrients.
Although fats
are very important, but we should still monitor the quantity of intake. Using a
lot of fats could result in excess weight gain and in increased risks of severe
health concerns.
The saturated
fats can easily be found in different animal products as well as processed
foods like, chips, meat and dairy products. Such fat type is not considered to
be healthy for the human heart and is thought to raise bad (LDL) cholesterol
levels.
Avocados, nuts,
oily fish and olives are rich in unsaturated fats. Such fats are considered to
be healthy for our heart and can work to raise good (HDL) cholesterol levels as
well as lower the LDL cholesterol levels.
Protein
Every cell of
our body contains it and due to this reason protein is important for helping to
repair and build tissues. Proteins are also used to make hormones, enzymes and
a number of additional body chemicals. Furthermore, proteins are very crucial
for forming the building blocks of bones, blood, cartilage, skin and muscles.
Some of the
most common protein foods include fish, meat, eggs, nuts, soya products, seeds
and pulses.
Supplements
Different
bodybuilders, sportsmen and athletes use supplements to boost their
performance, recovery and strength. Supplements are available in a number of
forms ranging from minerals and multivitamins through to creatine, protein and
many other 'ergogenic' aids.
You are advised
to ensure that your diet is balanced, healthy and suits your sport, before
opting to take any form of supplement. It is also advised to consult a
registered nutritionist or an accredited sports dietician before if you have
decided to take additional nutrients in supplemental form. These experts can
assess your suitability for a particular supplement.
Some common sports supplements include the following
Creatine
It is a
high-energy compound which helps to provide and store energy. It is produced
within our body, and is naturally available in meat and fish. It can also be
taken in the form of supplements.
In order to
increase muscle strength, creatine is used by sportsmen and athletes as a
dietary supplement. It is intended to boost performance during frequent,
high-intensity exercise and also help you train for longer.
Whey protein
A natural
protein which is naturally present in milk, and contains very little
carbohydrate, lactose or fat. It is considered a naturally complete protein,
which means whey is made up of all essential amino acids that are required in
our average daily diet.
Also housing
the perfect combination of amino acids, this protein also contains branch chain
of amino acids (BCAAs) that are the 1st ones to be used while intense training.
Whey provides our body with these amino acids and in turn they assist with
rebuilding and repairing lean muscle tissue.
Whey protein is
extremely easy to digest so it can provide instant nourishment to our muscles
and can absorb quickly.
Energy drinks
It is extremely
important to stay well hydrated during training and exercise. Even a little
amount of dehydration could be detrimental to your performance levels.
Although, drinking water is considered a good way to keep ourselves hydrated
during exercise. Still, some bodybuilders and athletes opt for energy drinks,
especially people that undertake endurance events like long distance running.
A number of
energy drinks consist of sodium and other electrolytes that encourage drinking
and help us to stimulate thirst. They also enhance our body's ability to hold
the water. Furthermore, carbohydrates contained in many energy drinks and can
provide us with extra energy which may be needed in the latter stages of
training.
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