Sports nutrition is a topic that changes as a dynamic field of clinical study. Research continues to advise improved nutritional guidelines and support for both active adults and competitive athletes.
You can definitely not run away from sports nutrition in the current world, clubs and sports institutions have invested heavily in this.
What Is Sports Nutrition?
Sports nutrition is the foundation of athletic success. It is a well-designed nutrition plan that allows active adults and athletes to perform at their best.
It supplies the right food type, energy, nutrients, and fluids to keep the body well hydrated and functioning at peak levels. A sports nutrition diet may vary day to day, depending on specific energy demands.
Sports nutrition is unique to each person and is planned according to individual goals.
Nutrition Basics
The energy required for living and physical activity comes from the food we eat and fluid intake. Macronutrients in the following food groups supply the energy essential to optimal body function.
Carbohydrates
Carbohydrates are either simple or complex, and the most important energy source for the human body. Simple carbs include sugars naturally occurring in foods like fruits, vegetables, and milk.
Whole grain bread, potatoes, most vegetables, and oats are examples of healthy complex carbs. Your digestive system breaks down carbohydrates into glucose or blood sugar which feeds energy to your cells, tissues, and organs.
Proteins
Proteins are made up of a chain of amino acids and are essential to every cell of the human body. Protein can either be complete or incomplete. A complete protein contains all the amino acids needed by the body, and includes animal sources like meat, fish, poultry, and milk.
Incomplete protein sources (typically plant-based proteins) often lack one or more of the essential amino acids. Essential amino acids can't be made by the body and must be supplied by 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 like olive oil and nuts. Saturated fats are found in animal products like red meats and high-fat dairy, which are indicated to increase the risk of disease.
Healthy fats provide energy, help with body development, protect our organs, and maintain cell membranes.
The Goal of Sports Nutrition
Active adults and competitive athletes turn to sports nutrition to help them achieve their goals. Examples of individual goals could include gaining lean mass, improving body composition, or enhancing athletic performance.
These sport-specific scenarios require different nutritional programs. Research findings indicate the right food type, caloric intake, nutrient timing, fluids, and supplementation are essential and specific to each individual.2 The following are different states of training and competitive sport benefiting from sports nutrition.
Eating for Exercise/Athletic Performance
Training programs require a well-designed diet for active adults and competitive athletes. Research shows a balanced nutrition plan should include sufficient calories and healthy macronutrients to optimize athletic performance.
The body will use carbohydrates or fats as the main energy source, depending on exercise intensity and duration. Inadequate caloric intake can impede athletic training and performance.
Active adults exercising three to four times weekly can usually meet nutritional needs through a normal healthy diet. Moderate to elite athletes performing intense training five to six times weekly will require significantly more nutrients to support energy demands.
Carbohydrates are the main fuel source for an active adult or competitive athlete. General guidelines for carbohydrate intake are based on body size and training characteristics. Carbohydrate needs in a daily diet can range from 45 to 65% of total food intake depending on physical demands.3
Proteins are responsible for muscle growth and recovery in the active adult or athlete. Sufficient amounts of protein per individual help maintain a positive nitrogen balance in the body, which is vital to muscle tissue. Protein requirements can vary significantly ranging from .8g to 2g per kilogram of body weight per day.4
Fats help maintain energy balance, regulate hormones, and restore muscle tissue. Omega-3 and omega-6 are essential fatty acids that are especially important to a sports nutrition diet. Research findings recommend an athlete consume approximately 30% of their total daily caloric intake as a healthy fat.1
Eating for Endurance
Endurance programs are defined as one to three hours per day of moderate to high-intensity exercise. High-energy intake in the form of carbohydrates is essential. According to research, target carbohydrate consumption for endurance athletes ranges from 6g to 10g per kilogram of body weight per day.5
Fat is a secondary source of energy used during long-duration training sessions. Endurance athletes are more at risk for dehydration. Replacing fluids and electrolytes lost through sweat are necessary for peak performance.
Marathon Training and Race Day Diet and Fluids
Eating for Strength
Resistance training programs are designed to gradually build the strength of skeletal muscle. Strength training is high-intensity work. It requires sufficient amounts of all macronutrients for muscle development.
Protein intake is especially vital to increase and maintain lean body mass. Research indicates protein requirements can vary from 1.2g to 3.1g per kilogram of body weight per day.5
How to Eat to Gain Muscle
Eating for Competition
Preparing for a competitive sport will vary in sports nutrition requirements. For example, strength athletes strive to increase lean mass and body size for their sport. Endurance runners focus on reduced body weight/fat for peak body function during their event.
Athletic goals will determine the best sports nutrition strategy. Pre and post-workout meal planning are unique for each athlete and essential for optimal performance.
Hydration and Sports Performance
Adequate hydration and electrolytes are essential for health and athletic performance. We all lose water throughout the day, but active adults and athletes lose additional body water (and a significant amount of sodium) sweating during intense workouts.
Dehydration is the process of losing body water, and fluid deficits greater than 2 percent of body weight can compromise the athletic performance and cognitive function. Athletes are recommended to use fluid replacement strategies as part of their sports nutrition to maintain optimal body functioning.
Rehydration with water and sports drinks containing sodium are often consumed depending on the athlete and sporting event. Lack of sufficient hydration for athletes may lead to the following:6
Hypohydration (dehydration)
Hypovolemia (decreased plasma/blood volume)
Hyponatremia (low blood sodium levels/water intoxication)
To be continued....