An overview of the importance of nutrition in sports performance, the different nutrients required by athletes, and the role of sports nutrition in optimizing performance and recovery.
Introduction to Sports Nutrition
Key concepts, practical guidelines, and why it matters for athletes of all levels.
| Aspect | What It Does | Impact on Performance |
|---|---|---|
| Energy Supply | Provides fuel (carbohydrates, fats, protein) for muscle work | Determines endurance, speed, strength |
| Recovery | Replenishes glycogen, repairs muscle tissue | Faster post‑exercise repair, reduced soreness |
| Body Composition | Influences lean mass vs. fat mass | Improves power‑to‑weight ratio, agility |
| Immune Function | Supplies micronutrients and antioxidants | Lowers risk of illness and training interruptions |
| Hydration | Maintains fluid balance & electrolyte levels | Preserves cardiovascular function, prevents cramps |
| Nutrient | Primary Role | Typical Daily Recommendation (for active adults) |
|---|---|---|
| Carbohydrates | Main source of rapid energy; replenishes muscle glycogen | 5–7 g / kg body weight (moderate training) 7–10 g / kg (high‑intensity or endurance) |
| Protein | Builds/repairs muscle; supports enzymes & hormones | 1.2–2.0 g / kg body weight (depends on sport & training volume) |
| Fats | Secondary energy source; essential for hormone production & vitamin absorption | 0.8–1.2 g / kg (≈20–35 % of total calories) |
Practical Tips
| Nutrient | Why It’s Important | Food Sources |
|---|---|---|
| Iron | Oxygen transport; prevents fatigue | Red meat, legumes, fortified cereals |
| Calcium & Vitamin D | Bone health, muscle contraction | Dairy, fortified plant milks, sunlight |
| B‑Vitamins | Energy metabolism | Whole grains, leafy greens, meat |
| Magnesium | Muscle relaxation, electrolyte balance | Nuts, seeds, whole grains |
| Antioxidants (Vit C, Vit E, Selenium) | Counteract oxidative stress | Berries, citrus, nuts, seeds |
| Situation | Fluid Goal | Example Beverage |
|---|---|---|
| Pre‑exercise (2–3 h before) | 500 ml water or sport drink | Plain water, diluted electrolyte solution |
| During exercise (≤1 h) | 150–250 ml every 15–20 min | Water or 6 % carbohydrate electrolyte drink |
| Long >1 h | 300–600 ml/h, include carbs & electrolytes | 6–8 % carbohydrate sport drink |
| Post‑exercise | Replace 150 % of fluid loss (weigh before/after) | Water |