Sports nutrition - everything is on the shelves.
Sports nutrition is the basis of sports success. This is a well-thought-out nutrition plan that allows active adults and athletes to express themselves with maximum efficiency.
It provides the right type of food, energy, nutrients and fluids to keep the body well hydrated and functioning at peak levels. Sports nutrition can change from day to day, depending on the specific energy needs.
Sports nutrition is individual for each person and is planned taking into account individual goals and characteristics of the body.
Basics of sports nutrition
The energy needed for life and physical activity comes from the food we eat and liquids. Macronutrients in the following food groups provide the energy necessary for optimal functioning of the body.
Carbohydrates
Carbohydrates can be simple or complex and are the most important source of energy for the human body. Simple carbohydrates include sugars that are naturally found in foods such as fruits, vegetables and milk.
Whole-grain bread, potatoes, most vegetables, and oats are examples of healthy complex carbohydrates. Your digestive system breaks down carbohydrates into glucose or blood sugar, which energize your cells, tissues and organs.
Squirrels
Proteins consist of a chain of amino acids and are necessary for every cell of the human body. The protein can be either complete or incomplete. Full-fledged protein contains all the amino acids necessary for the body, and it is found in animal sources, such as meat, fish, poultry and milk.
Incomplete protein sources (usually plant proteins) often lack one or more essential amino acids. Essential amino acids are not produced by the body and must come with food. Protein plays an important role in muscle recovery and growth.
Fats
Fats can be saturated or unsaturated, and they play a vital role in the human body. Unsaturated fats are considered healthy and come from plant sources such as olive oil and nuts. Saturated fats are found in animal products, such as red meat and fatty dairy products, which increase the risk of diseases. Healthy fats provide energy, help the development of the body, protect our organs and support cell membranes, so you can not exclude them from your sports diet.
The purpose of sports nutrition
Active adults and athletes turn to sports nutrition to ensure that their goals are achieved. Examples of individual goals may include gaining muscle mass, improving body composition, or improving athletic performance.
These goals require different nutrition programs. Research results show that the right type of food, the number of calories consumed, the time of eating, liquids and supplements are important and individual for each person.
Nutrition for exercise / sports results
Training programs require a well-thought-out diet for active adults and athletes. Studies show that a balanced nutrition plan should include a sufficient number of calories and useful macronutrients to optimize sports results.
The body will use carbohydrates or fats as the main source of energy, depending on the intensity and duration of exercise. Insufficient calorie intake can interfere with sports training and performance.
People who exercise three to four times a week can usually meet their nutritional needs with a normal healthy diet. Intermediate and high-level athletes who perform intensive training five to six times a week will need significantly more nutrients to meet their energy needs.
For example, the energy consumption of extreme cyclists is approximately 12,000 calories per day.
* Carbohydrates are the main source of energy. General recommendations for carbohydrate intake are based on body size and training characteristics. The need for carbohydrates in the daily diet can range from 45 to 65% of the total number of calories, depending on physical needs.
* Proteins are responsible for muscle growth and recovery. A sufficient amount of protein helps to maintain a positive balance of nitrogen in the body, which is vital for muscle tissue. The need for protein can vary significantly from 0.8 to 2 g per kilogram of body weight per day.
* Fats help maintain energy balance, regulate hormones and restore muscle tissue. Omega-3 and omega-6 are essential fatty acids that are especially important for sports nutrition. The research results recommend that an athlete consume about 30% of the total daily calorie intake in the form of healthy fat.
Food for endurance exercises
Endurance programs are defined as one to three hours of moderate-to high-intensity exercise per day. It is very important to consume a lot of calories in the form of carbohydrates. The target carbohydrate intake for endurance athletes ranges from 6 g to 10 g per kilogram of body weight per day.
Fat is a secondary source of energy used during long-term workouts.
Endurance athletes are more at risk of dehydration. Recovery of fluids and electrolytes lost with sweat is necessary for maximum performance.
Food during strength training
Weight training programs are designed to gradually increase the strength of skeletal muscles. Strength training is a high-intensity work. For the development of muscles, a sufficient amount of all macronutrients is required.
Protein intake is especially important for increasing and maintaining fat-free body weight. Studies show that the need for protein can vary from 1.2 g to 3.1 g per kilogram of body weight per day.
Food in preparation for competitions
Preparation for the competition will depend on the requirements for sports nutrition. For example, power athletes tend to increase muscle mass and body size for competitions. Endurance runners focus on reducing body weight/fat for maximum body functionality during competition.
Sports goals will determine the best sports nutrition strategy. Planning meals before and after training is unique for each athlete and is important for achieving optimal results.
Hydration and sports results
Adequate hydration and electrolytes are essential for health and athletic performance. We all lose water during the day, but athletes lose even more water (and a significant amount of sodium) with sweating during intense workouts. Dehydration is the process of losing water in the body, and a fluid deficiency exceeding 2 percent of body weight can jeopardize athletic performance and cognitive functions. Athletes are encouraged to use fluid replenishment strategies as part of their sports nutrition to maintain optimal body functioning. The consumption of water and sports drinks containing sodium is often recommended depending on the athlete and the sports event. Lack of fluid in athletes can lead to the following:
* Hypohydration (dehydration)
* Hypovolemia (decrease in plasma / blood volume)
* Hyponatremia (low blood sodium level / water intoxication)
Supplements in sports nutrition
Sports supplements and food products are unregulated products designed to improve athletic performance. There are a limited number of additives.
* Sports nutrition: sports drinks, bars, supplements with electrolytes, protein supplements, liquid food additives.
* Medical supplements: iron, calcium, vitamin D, multivitamins /minerals, omega-3 fatty acids. * Dietary supplements: creatine, caffeine, sodium bicarbonate, beta-alanine, nitrate.
Special circumstances
Sports nutrition covers a wide range of needs of athletes. Certain groups of the population need additional instructions and information to improve their sports results.
Vegetarian athlete
A vegetarian diet contains a large amount of vegetable proteins, fruits, vegetables, whole grains and nuts. It may be adequate from the point of view of nutrition, but there is not enough data on long-term vegetarianism and sports achievements.
A dietary assessment is recommended to avoid a deficiency and ensure that there are enough nutrients to meet athletic needs.
High altitude
Specialized training and nutrition are necessary for athletes who train at high altitude. It is important to increase the number of red blood cells to carry more oxygen. Foods rich in iron are also an important component of nutrition for such an athlete.
An increased risk of the disease is indicated when staying at a high altitude. Foods with a high content of antioxidants and protein are very important. The need for fluid depends on the athlete, and the hydration status should be monitored individually.
Hot environment
Athletes competing in hot conditions are at greater risk of heat illness. Heat illness can have adverse health consequences. The balance of fluid and electrolytes is crucial for these athletes.
Hydration strategies are necessary to maintain maximum performance during workouts in the heat.
Cold environment
Athletes who train in the cold, first of all, take care of sufficient hydration and body temperature. Slimmer athletes are at a higher risk of hypothermia. For this athlete, it is important to change the intake of calories and carbohydrates. Appropriate products and liquids that can withstand low temperatures will contribute to optimal sports results.
Eating disorders
Eating disorders in athletes are not uncommon. Many athletes must maintain a slim figure and low body weight, as well as demonstrate muscle development. Competitive pressure can cause psychological and physical stress in an athlete, leading to a violation of healthy eating habits.
Without proper counseling, adverse health consequences may eventually develop. The most common eating disorders among athletes include:
* Anorexia nervosa
* Bulimia
* Compulsive physical disorder
* Orthorexia
It is obvious that the nutritional needs of these people are very different from other active adults or athletes. Until someone with an eating disorder is considered healthy again, the focus should be on treating and controlling the eating disorder and consuming the nutrition necessary to achieve and maintain good health, rather than athletic performance.
Micronutrient deficiency worries adults who lead an active lifestyle, and athletes. Exercise increases the need for micronutrients for vital body functions.
In addition, athletes often limit calories and certain food groups, which can potentially lead to a deficiency of essential micronutrients.
* Iron deficiency can disrupt muscle function and jeopardize athletic performance.
* Vitamin D deficiency can lead to a decrease in bone strength and a decrease in the metabolic function of muscles.
* Calcium deficiency can disrupt bone tissue repair, reduce the regulation of muscle contraction and reduce nerve conduction.
Roles of a sports nutritionist
Athletes seek advice from sports professionals to improve their sports results. Sports nutritionists are increasingly being involved to develop nutrition and fluid programs aimed at individual athletes or teams.
Sports nutritionists should have knowledge in the following areas:
* Therapeutic nutrition
* Consultations on health and sports performance
* Development and management of effective nutrition strategies
* Effective nutrition programs for health, fitness and optimal physical performance
* Evidence-based research
* Exercise Physiology
· Nutrition Science
* Safe and effective nutrition assessments
* Recommendations for sports nutrition
Result
You can be a person who trains for better health, or an athlete. In any case, sports nutrition will play an important role in your success. Nutrition for the sake of a goal - that's the essence of sports nutrition. This can help improve athletic performance, improve recovery after exercise, and make it possible to achieve your goals.
