Guide to Eating for Sports

nutritionThere are a number of factors that contribute to success in sports and one of them is diet. The diet of an athlete depends on a number of factors including the athlete’s goal, the environment he operates in and other practical issues. Research shows that proper nutrition is key to minimizing injury and optimizing performance for athletes.

When it comes to nutrition, there are three mains issues that must be considered. These include;

 

Carbohydrates

Athletes need glycogen that comes from carbohydrates. Glycogen is a form of energy that is stored in the liver and muscles. It is readily available and highly needed during strenuous activity. When you maximize glycogen prior to exercising helps an athlete to last longer. It also helps in delaying onset fatigue and increasing performance. The recommended dosage should be about 10-12 grams per kg of body weight. It should also be taken about 36 to 48 hours as pre-workout. When you are participating in low-intensity exercises, you do not need a lot of carbs.

 

Hydration

Hydration plays a very vital role when it comes to determining the overall performance of an athlete. When you experience fluid loss that is greater than 2 percent of body weight, it can have a significant impact on your performance. It can lead to impaired neuromuscular control, reduced cognition and pain in muscle joints all this increases your chances of injury. To minimize these risks, you need proper hydration prior to performing in an intense exercise. The normal recommended levels are one ounce of water per pound of body weight.

 

Electrolytes

As an athlete, you need an electrolyte supplement such as Gatorade which are taken along with carbohydrates. It helps in providing a very significant increase in resistance training such as sprint training and bench pressing. It is very important to maintain a balance between the electrolyte and water intake.

Other Considerations

There are other considerations that come into play when it comes to delivering an optimal performance by an athlete. One of these issues is rest time. Rest is very important to ensure an athlete gets enough time for muscles to recover. Most coaches push an athlete to rigorous training so that during the actual sport, it can be easy for them. Training methods and tactics also impact the way an athlete will perform. Ensure that you switch training patterns to be all round and perform to your best during most the challenging times.

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