Nutrition can help enhance athletic performance. An active style and exercise routine, in conjunction with ingestion well, is that the best thanks to keeping healthy. Does each sports person need to focus on the diet he/she intake?
As per the best nutritionist in Mumbai, your body requires 2 to 3 hours to digest a regular meal such as breakfast or lunch before an athletic event while a small snack such as a granola bar can be eaten 30 mins to an hour in advance. Load up at meals but don’t binge and keep snacks light as you get closer to game time.
1- Energy: acts as fuel for body to perform its functions. Carbohydrates is main source of energy. In athlete fuel is required more compared to common man. It also improves athletic performance by delaying fatigue and allowing an athlete to compete at higher levels for longer. Reload on carbohydrates after intensive exercise.
2- Protein: is required for replenish muscle, recovery. Protein requirement for athletes’ are greater than that of non-athletes, they’re not as high as commonly perceived.
3- Hydration: High intensity games leads to heavy sweat loss resulting in fluid loss and electrolyte imbalance hence sufficient amount of fluid to maintain water and electrolyte imbalance. Rehydrating during exercise is very important for optimal performance. (500 ml/60 min)
4- Vitamins and minerals: Increased energy requirements and exersice induced production of free radicals, higher production of B-complex vitamin and vitamins with both anti oxidant properties are required. Also there is a risk of stress fracture among athletes which is associated with low calcium levels.
5- Recovery is phase where muscle glycogen needs replenishment and muscle repair and gain occurs, this phase begins immediately after exercise ends.
6- During recovery phase follow: Replenish (protein), Refill (carbohydrates), Replace (fluids)
7- Maintaining ideal body weight and body composition as desired for a particular sport
8- Following competition guidelines.
9- Reduction in intake of fat, refined sugar, sugary products, carbonated drinks
10- Increase intake of complex carbohydrates, fiber, including liberal intake of food
11- Make sure post workout snack/meal should comprise of carbohydrate + protein. (Eg smoothie, boiled egg with dry fruits)
12- On regular training days take small and frequent meals with gap of 2 hours.
13- High fatty foods like fried foods should be avoided
Athletes require a proper diet as inadequate calories intake can impact athletic training and performance. Sports nutrition is the cornerstone of the athlete’s diet just like a car needs the good fuel to perform, to be able to perform at their best and achieve athletic goals, they need the best sports nutrition plan. Athletes who regularly share their food logs and comply with their plan are rewarded. Rewards are the best way to engage and motivate young athletes. Sports nutritionist always lend his/her ear to the every single point of concern of the athlete, be the foods that they don’t want to eat/ want to be included in the plan or issues they are facing in their game or even finding it hard to stick to their regimen due to peer influence.
Studies from the best nutritionist in Hyderabad states that, if correct and the right kind of food and nutrients which are essential a lot of their symptoms can improve and help them to lead a better life which they deserve to live. The correct caloric intake results in strength, greater endurance, improved sporting performance, and better recovery.