Sports Nutrition is the study of how certain foods and nutrients affect an athlete’s performance. It focuses on what athletes eat before, during, and after exercise.
Nutritionally speaking, the right combination of nutrients gives you energy to perform at your best – in the gym or on the field. A balanced diet will supply your body with carbohydrates, proteins, fats and essential vitamins and minerals in sufficient amounts.
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Carbohydrates provide your muscles with energy to power through intense physical activity. They also fuel your heartbeat and keep blood sugar levels normal.
Athletes who engage in endurance activities such as running, cycling and swimming require more carbohydrates than those engaged in shorter-duration sports. Furthermore, they should consume extra carbohydrates prior to and after their event to replenish glycogen stores that have been depleted during training or competition.
Rehydrating after exercise, especially for athletes who compete in hot or humid conditions, is critical. Dehydration can reduce performance and lead to heat illness with potentially serious health consequences. Drinking a sports drink containing balanced electrolytes and water helps replenish lost fluids and prevent heat exhaustion or heat stroke.
Eating small, high-carbohydrate meals a few hours before exercising can enhance an athlete’s capacity to work out hard and recover quickly. The meal should contain protein to slow the breakdown of carbohydrates, allowing the athlete to train longer without feeling fatigued.
Refueling with protein after exercise can promote muscle repair and growth by providing amino acids to build new muscle tissue. Consuming a small amount of protein within 30 minutes after working out will ensure your skeletal muscles receive the nutrients they need to recover from training, so you’re ready for your next session or event.
Muscle-building supplements like creatine monohydrate and branched chain amino acids are available for athletes looking to enhance their strength, power, speed, endurance. However, these should not be taken by everyone due to potential kidney and liver damage that these substances can cause.
Calcium, iron and vitamin D are essential nutrients for athletes engaged in an intense workout regimen. These vital minerals help create red blood cells to transport oxygen-rich blood to workout venues; they also support a healthy immune system and assist athletes as they recover from exertion.
Additionally, certain foods can be beneficial to athletes such as antioxidant-rich items, those that promote hydration and those supporting immune function and illness recovery. Athletes competing at altitudes above 8,000 feet must consume additional antioxidant-rich items in order to protect their bodies against environmental oxidative stress.
For further guidance on what to eat during and after sports, speak with your doctor or dietitian. A registered dietitian can offer tailored recommendations and explain how different foods can benefit you depending on your goals.
