Answers to Sports Nutrition Questions
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. This could be made up of
primarily carbohydrate, protein and fluid intake that are used
to improve athletic performance.
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.
In modern days this scenario has developed and enahanced on
scientifical and logical basis. It has been proved that an
athelete or sport personal required more amount of energy and
power to coup with the demands of their tough work, this thing
can be maintained by a proper sprot nutrition plan.
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).
These simple rules can be followed by any one either a sport
personals or professional athlete or by a software
engineer.
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. In
such cases risk of injuries and illness rises up to 80 %.
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.
Before taking any sports nutrition one must see few things in
that. 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. It is very important to have water continuously
to prevent dehydration since performance becomes impaired due
to dehydration.
Last But Not Least:
By following these simple guidelines fluid losses can be
prevented and also helpful to maintain carbohydrates level.
1. Drink small amount of plain water (6-12 oz) every 15-20
minutes during workouts particularly if it is hot or humid or
during longer period of exercises.
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. Undiluted
juices should be avoided since they contain more than 8%
carbohydrates and may cause intestinal upset. Sports
Nutrition
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