Sports Nutrition is the science or study that deals with food and nourishment, particularly in a human being or the process of obtaining the food which is necessary for health and growth, and sports nutrition is the study and science of nutrition and diet for improving anyone’s sport performances. Nutrition is an important factor in any kinds of sports training foods. Only physical fitness or physical exercises do not work. Various types of nutrients such as vitamins, minerals, carbohydrates, proteins, and fats may be required in the sports by the athletes and it varies according to kinds of sports, or how much fluids and food should be taken by the athletes depend upon how much he or she worked hard in the sports.
Sometimes it is essential to take supplements too. Supplements can be found in the form of pills, capsule, tablet, or liquid. Dietary supplements contain one or more dietary ingredients which include vitamins, minerals, amino acids, herbs, and any other important substances, etc. Supplements are also the most important part of the sports nutrition because it fulfills the requirements of nutrients in the body of athletes by choosing or taking dietary supplements, which improves their athletic performances in a greater way. Is really helpful the weight loss juice?
What types are of supplements in sports nutrition?
1. Energy supplements – Energy supplements are used by the athletes in enhancing the ability to exercise. Commonly, Caffeine, Vitamin B12, Guarana, Ginseng are used by the athletes as supplements. They can be found in the forms of the pill, tablet, capsule, coffee, and tea. Especially, caffeine is used to improve energy level and increase metabolism, and guarana is used to increase the ability to work hard as well as it is used for weight loss too.
2. Recovery supplements – Recovery supplements are commonly used by athletes in recovering from fatigue due to hard exercises. Recovery supplements include protein and amino acids etc. Protein is used for hormones, oxygen transport, cellular repair, enzymes and conversion to fuel. Dietary protein is taken for gaining muscle mass and strength. It can be taken before exercise, during exercise and after exercise for the better result. But, be careful too much always be problematic. Too much intake of protein can cause various types of diseases such as liver damage, renal damage, gout, dehydration, diarrhea, bloating, etc.
3. Performance-enhancing supplements – Anabolic steroids, blood doping, Creatine, and Glutamine, etc. are used by the athletes. Anabolic steroids are used particularly by bodybuilders, which are related to the hormone testosterone. It can build mass and strength very quickly. Furthermore, anabolic steroids can cause blood pressure. Blood doping is used by the athletes in long-distance cycling. It increases oxygen delivery to exercising tissues and enhances performance in endurance sports.
Why is sports nutrition important in the sport and what are they?
1. Carbohydrates – Carbohydrates are fuels of the body which provide energetic power. Having enough carbohydrates help to maintain energy levels, delay fatigue during the course of exercise and support in recovery. The requirement of carbohydrates depends on your exercise that how hard and how long do you perform exercise. The more you exercise needs the higher amount of carbohydrates to fulfill the lost carbohydrates from your body.
2. Proteins – Proteins are the basement of your body’s muscles and tissues. Protein is essential for muscle growth and repair. Athletes need more proteins than others. You can enhance your intake of protein increasing intake of protein-rich foods or supplements.
3. Fat – Fat also provides energy and it is also an important factor in the athlete’s diet. Too much is not good therefore, you can take it in moderate amount. Polyunsaturated and monounsaturated fats are good for the health which are found in fish, avocado, nuts, canola, olive oil, and seeds.
• Vitamin A – Carrots, sweet potatoes, spinach.
• Vitamin B12 – Meat, poultry, fish and beans.
• Vitamin C – Lemon, broccoli, peppers, sweet and white potatoes, tomatoes, spinach, cabbage, and leafy greens, etc.
• Vitamin D – Dairy products, mushroom, and fish oil.
• Vitamin E – Nuts, seeds, vegetable oils.
• Vitamin K – Liver, butter, egg yolk, parsley, spinach, and kale.
• Iron – Meat, poultry, fish, nuts, oysters, broccoli, and beans.
• Calcium – Dairy products, soya beans, nuts, green leafy vegetables.
• Magnesium – Whole wheat, spinach, black beans, dark chocolate, etc.
• Phosphorus – Dairy products, sunflower & pumpkin seeds, nuts, whole Grains, beans, and soya bean.
• Potassium – Banana, orange, apricots, grape, raisin and dates, etc.
• Sodium – Salt, celery, beets, and milk, etc.
• Chloride – Table salt, sea salt, tomatoes, lettuce, celery, seaweed, and olive, etc.