Sports Nutrition

Sports Nutrition is the study and practice of nutrition and diet as it relates to athletic performance. It is concerned with the type and quantity of fluid and food taken by an athlete, and deals with nutrients such as vitamins, minerals, supplements and organic substances such as carbohydrates, proteins and fats.

Sports Nutrition

Nutrients

Carbohydrates:-

There are two key forms of carbohydrates – starchy or complex, and simple sugars. Simple sugars are carbohydrates which are found in refined sugars and provide a sweet taste. Simple sugars are naturally found in milk products, fruit and vegetables but can also be added to foods using white sugar, brown sugar, honey, molasses and maple syrup etc. Though all of the sugars which we eat (whether they occur naturally or are added) are used by the body in the same way, it is better to get your simple sugars from foods in which they occur naturally as these foods also contain fibre and important nutrients.

carbohydrates

Complex carbohydrates, also known as starches, include grains such as bread, pasta and rice. Similarly to simple sugars there are some complex carbohydrates which are better than others, with processed refined grains such as white rice and white flour being less favourable as the nutrients and fibre are removed.

Instead, nutritionists recommend that where possible individuals opt for unrefined grains which are still packed full of vitamins, minerals and fibre.

The carbohydrates we consume are then converted into glucose, a form of sugar which is carried in the blood and delivered to the cells for energy. When this happens the glucose is then broken down into water and carbon dioxide and any that is unused will be converted into glycogen, another form of carbohydrate that is stowed away in the muscles and liver.

The body is unable to hold any more than around 350 grams of glycogen at one point, and once it has reached full capacity any excess glucose will be converted into fat.

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 which provides the body with essential fatty acids that it is unable to manufacture independently.

Fat Foods

However, though fats are important we should attempt to monitor how much of them we are eating, as large amounts could lead to excess weight gain and could subsequently result in an increased risk of serious health concerns such as heart disease and high blood pressure.

All fat contains both saturated and unsaturated fatty acids though are usually referred to as either ‘saturated’ or ‘unsaturated’ depending on the percentage of fatty acids present.

Saturated fats are commonly found in animal products and processed foods such as meat, dairy and chips, and the unsaturated fats are found in foods such as avocados, olives, nuts and oily fish.

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.

High protein diets:-

High protein diets are popular with some sportsmen and women, in particular those who are trying to build muscle, such as individuals interested in body building.

High protein diets

Most high protein diets involve a high intake of protein and a moderate to low intake of carbohydrates. Many athletes and sports enthusiasts believe they need a diet which is high in protein in order to fuel their muscle growth, though most scientific research does not support this notion.

Glycogen is energy which is stored within the body and used as fuel during exercise, whilst also helping to maintain water. Some long distance athletes will use a technique known as carbo-loading, which essentially means they stock up on carbohydrates to increase the amount of glycogen available for a long event.

Depletion in glycogen can mean that endurance athletes run out of fuel so it is unlikely that significantly reducing carbohydrate intake is going to improve sporting performance.

Whilst many endurance athletes know that a high carbohydrate and low fat diet is a good option for them, many strength athletes still adhere to a low carbohydrate, high protein diet, believing that it will help them to build muscle. However, much research from sports nutritionists has suggested that strength athletes require both carbohydrates and glycogen stored within the muscle, and that extreme muscle contractions are actually fuelled heavily by carbohydrates, as both fat and protein are unable to meet the demands of high intensity physical activity.

High protein diets have also become a popular weight loss method, with some research suggesting that protein has the ability to satisfy hunger for longer periods of time than fats and carbohydrates. Many individuals are also attracted to the prospect of significant initial weight loss, which occurs as a result of muscle glycogen depletion.

Supplements

Supplements are used by athletes, bodybuilders and sports men and women to boost their strength, performance and recovery, and are available in numerous different forms ranging from multivitamins and minerals through to protein, creatine and various other ‘ergogenic’ aids which are intended to enhance performance.

Common sports supplements include the following:

Creatine

Simply explained, creatine is a high-energy compound which helps to store and provide energy. Creatine is produced within the body, occurs naturally in fish and meat and can also be taken in supplement form.

Concerns have been raised over the long-term health and safety implications of taking creatine for prolonged periods of time, as some research has suggested it may have undesirable effects on the digestive system and could also result in muscular and cardiovascular issues as well as potentially increasing the risk of cancer. However, more research into the possible risks of the supplement is required to substantiate these claims, and creatine currently remains a hugely popular dietary supplement.

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, meaning that it is made up of all of the essential amino acids which are needed in the average daily diet.

whey protein

As well as housing the perfect combination of amino acids, whey protein also
contains what is known as a branch chain of amino acids (BCAAs), which are the first ones to be used during intense training. The whey protein provides the body with these amino acids and in turn they assist with repairing and rebuilding lean muscle tissue.

Energy drinks

Staying well hydrated during exercise and training is extremely important, and even a small amount of dehydration could be detrimental to performance levels. Drinking water is a good way of keeping yourself hydrated during exercise periods, and some individuals also opt for energy drinks, particularly those who undertake endurance events such as long distance running.

Energy drinks 

Many energy drinks contain electrolytes such as sodium, which help to stimulate thirst and encourage drinking, as well as enhancing the body’s ability to hold water. In addition, the carbohydrates contained in many energy drinks can provide individuals with extra energy which may be needed in the latter stages of training, and could also provide extra protein to help prevent muscle loss.

Why is Sports Nutrition so important?

Nutrition is important for athletes because it provides a source of energy required to perform the activity. The food we eat impacts on our strength, training, performance and recovery. Not only is the type of food important for sports nutrition but the times we eat throughout the day also has an impact on our performance levels and our bodies ability to recover after exercising. 

Meals eaten before and after exercise are the most important in sports nutrition but you should really be careful with everything that you put into your body. As a general rule of thumb athletes should eat about two hours before exercising and this meal should be high in carbohydrates, low in fat and low to moderate in protein. Carbohydrates are the main source of energy that powers your exercise regime and protein is required to aid muscle growth and repair. After exercising you need to replace the carbohydrates you have lost and you need to ensure proper muscle recovery by including protein in your post training meal.