Sports Nutrition is the study of diet and nutrition with an emphasis on improving athletic performance. It is an important component of many training regimens, particularly for endurance and strength sports. For instance, athletes who participate in triathlons use a specific diet to help them perform at a higher level. But what exactly is sports nutrition?
In general, an athlete’s diet should contain high-energy foods and minimize high-fat and high-calorie intakes. Carbohydrates are the primary source of fuel for the body and are broken down into glucose in the liver and muscle tissue. This stored energy is used as energy during exercise. It is also advisable to limit the intake of fat and protein before a sports event.
The ideal diet contains a mixture of proteins, carbohydrates, and fats. The ratio of these nutrients helps optimize muscle strength and growth. Proper nutrition will also keep muscle damage to a minimum and enable optimum performance. Proper timing of meals and snacks is also crucial for optimizing performance. A meal should be eaten at least three hours before physical activity. Snacks should be eaten at least 30 minutes prior to physical activity. The recovery period should be between one and two hours following a physical activity.
In addition to meals and snacks, athletes should consume liquid meals or snacks before an event to allow the stomach to digest the food. This way, they can minimize the likelihood of gastrointestinal upset, which can affect performance. Pre-game liquid meals and snacks can be fresh fruit, cereal with milk, fruit-based smoothies, or sports drinks. Athletes should also make sure to consume enough fluids to maintain their energy levels throughout an event.