Just as proper physical techniques should be part of every athlete’s safety routine, maintaining adequate nutrition and hydration is also important. By following basic nutrition and hydration tips, athletes can stay at peak performance before, during and after activity.
Nutrition for Growth and Performance:
Nutrients are fuel for the body. In order for our physical and mental health to remain strong and healthy, we need to consume a balanced diet of nutrients that can carry you through everyday life. Not only whilst performing sports activity, but before and afterwards.
Important nutrients include:
Carbohydrates: There are two key forms of carbohydrates – starchy or complex, and simple sugars. Simple sugars are carbohydrates found in refined products and provide a sweet taste such as white bread and sugary cereals. Naturally found in milk products, fruit and vegetables, they can also be added to foods such as white sugar, brown sugar, honey, molasses and maple syrup etc. Complex carbohydrates, also known as starches, include grains such as bread, pasta and rice.
Fats: Fat is an essential component of any diet as it helps the body to absorb nutrients as well as being a great source of energy. Large amounts could lead to excess weight gain and could result in an increased risk of serious health concerns.
Protein: Protein is present in every cell of the body and is important for helping to build and repair tissues. It’s also used to make enzymes, hormones and a variety of additional body chemicals as well as forming the building blocks of bones, muscles, cartilage, skin and blood. Protein-rich foods include meat, fish, eggs, pulses, nuts, seeds and soy products.
Creatine: Creatine is a high-energy compound which helps to store and provide energy. It is produced within the body, occurs naturally in fish and meat and can also be taken in supplement form. As a dietary supplement, creatine is used by athletes and sportsmen and women to increase muscle strength and explosive power. It is intended to help you train for longer and also to boost performance during frequent high-intensity exercise.
Whey protein: Whey protein is a natural protein present in milk, containing very little fat, carbohydrate or lactose. Whey is what is known as a naturally complete protein. This means that it contains all essential amino acids needed in the average daily diet.
How can a sports nutrition professional help?
A sports nutritionist can create a tailored nutrition plan to support an individual’s training regime and goals. The plan will incorporate both food and hydration integral to performance, but tailored nutrition can also help to:
• increase energy levels
• promote good health
• help manage weight
• improve concentration
• develop body composition and growth
• enhance recovery
The Journal publishes papers/articles of or related to nutrition, diet, nutrition disorders and metabolism. It is of immense pleasure to invite Researchers to this inaugural issue for “Insights in Nutrition & Metabolism”
The Journal Considers Editorial, letter, case reports, short communications, original and review articles from leading scientists and scholars around the world in all areas of food, nutrition, biochemistry, physiology, pathology and medicine.
Authors can directly submit the article through online link: https://www.scholarscentral.org/submissions/insights-nutrition-metabolism.html or as an attachment to this
The articles once published can be accessed freely.
Insights in Nutrition and Metabolism