What is Sports nutrition?
Sports Nutrition is that field of Nutrition that provides guidelines regarding need of nutrients in order to improve the performance of the sports persons. Good Diet and Nutrition before and after competitions can help to turn an average performance into an outstanding one!
Importance of Nutrition in Sports:
Athletes in training and competition have increased needs for:
- energy
- macronutrients (carbohydrates, protein and fats)
- micronutrients (vitamins and minerals) and
- fluids.
Fueling with the wrong foods can have an impact on health and athletic performance.
Therefore, the Goals of Sports Nutrition are:
- Enhance Sports performance
- Provide adequate energy to match energy output
- Adequate fluid recommendations to avoid dehydration and cramps
- Delay fatigue
- Provide optimum vitamins and minerals
- Maximize recovery between events and practise sessions
- Enhance mental concentration and
- Weight management
Recommended Balanced diet for average sports Person:
Carbohydrate – 55-60%
Protein – 25-30%
Fat – 10-15%
Recommended Balanced diet for more strenuous athlete:
Carbohydrate – 70%
Protein – 15-20%
Fat – 10-15%
Energy Needs of Sports persons according to sport type:
| Sport | Events | Kcal/kg/day | Kcal/day |
| Power Sport | Weightlifting, wrestling, boxing, judo, throwing | 70 | 6000 |
| Endurance sports | Marathon, distance running, walking, rowing, swimming | 80 | 5200 |
| Team Sports | Football, volleyball, cricket, basket ball | 70 | 4500 |
| Racquet Sports and Gymnastics | Tennis, badminton, squash, gymnastic | 60 | 3600 |
| Skill Sports | Shooting, Archery | 50 | 3000 |
Carbohydrates are the prime energy source, help spare proteins for their intended use to repair tissue and fuel the central nervous system and also the red blood cells. Sports people require something known as carbohydrate loading, that is loading the muscles with carbohydrate to maximize glycogen levels – ensures adequate energy reserves for competition.
Protein is the structural constituent of cells, tissues, enzymes and hormones. It is required to improve immunity and to maintain water and electrolyte imbalance. Protein for sports persons is important improve immunity and maximize recovery during and after event. Requirements of protein vary between 2 g to 2.8 g per kg body weight per day.
Fats are concentrated sources of energy, provide protection and insulation to vital organs, are structural components of cell membrane and improve the taste and feel of food while also increasing satiety. About 15% to 20% of total daily energy requirements should be met with fats in diet.
Vitamins and minerals of special importance for sports persons are Vitamin B, C, D, calcium and Iron. Although there are no specific recommendations for them, only adequate intake of calories, inclusion of fresh fruits and vegetables, nuts and legumes in daily diet, is able to meet the additional needs. Supplementation, should be undertaken only after recommendations from professionals.
Fluids requirements vary between sports persons depending on the duration and intensity of exercise, environmental conditions and losses. Hydration is the key component of athletic success and to maintain body temperature. Dehydration can compromise athletic performance. Although many athletes consume fluids based on their thirst, being thirsty means partial dehydration has already set in.
What and when to eat to meet the nutritional goals of sports nutrition:
Nutrition before the event: Approximate requirement before training and competition – 300 – 350 calories, to provide energy to meet the demands of the sport. This can be done by consuming a high carbohydrate meal.
It is best to take liquid meal substitutes (i.e. Boost and Ensure) if your stomach is unable to handle solid foods pre-exercise and competition. It is best to avoid high-fiber, high fat and highly sugary foods as these can cause intestinal discomfort; not try any new foods the day before a competition and stay well hydrated .
Meal Timing – Allow three to five hours before competition or exercise for a large meal to digest, two to three hours for a smaller meal, and one to two hours for a snack. Examples of the foods that can be consumed are a small meal, non-fried snacks, bananas, cereals, dry fruits, smoothies, etc.
Nutrition before the event: A small, high-carbohydrate snack – 200-300 calorie and adequate fluid – sports drinks and water. The main focus is to remain well hydrated and not feel hungry, still leave the gastrointestinal tract empty during the event. Examples are oatmeal cookies, fruits, low fat yogurt/fruit smoothies, low fat pudding, dry fruits, sports drinks, etc.
Post event: carbohydrate is the main focus nutrient. Carbohydrate restores the muscle glycogen (the primary fuel source for muscles) and allows energy for next training session. Protein is required in smaller quantities, to enhance the process of tissue repair and muscle building, damaged during event. The ratio of carbohydrate to protein is 4:1. Within 30 minutes after of the even a 200-300 calorie, high carbohydrate snack followed by another after 2 hours will be able to ensure this. Examples are cereals with low fat milk or curd, low fat fruit smoothies, low fat chocolates milk, chicken sandwich, etc.
- To conclude we can say that: Both the quality and the quantity of food along with the timings have a profound impact on performance.
- Proper nutrition:
- Ensures adequate energy stores for competition
- enhances recovery between and post events
- Minimizes muscle damage (reduced risk of injury and illness) and
- Reduces the risk of vitamin and mineral deficiencies