Sports Nutrition – Diet for Sports
Sports foods are nutritious food, specially made to meet the specific requirements of athletes who are engaged in high volume training. Generally such foods are easily digested and easily absorbed into the body. They aid in maintaining high performance levels by providing an uninterrupted supply of energy and thus helping to maintain the functions of the body unaffected. In other words they supplement the normal diet keeping in view the specific requirements of the sports.
Why Sports Diet is Important?
Meet the Nutritional Requirements
Intense physical training imposes additional demands of energy and nutrition. Sports foods and drinks are made to meet these specific demands. Thus they minimize the risk of nutritional deficiencies. They act as sources of energy, protein, extra fluid, vitamins, minerals and other key elements that are required to maintain the healthy functioning of the body.
Reduces Recovery Time
Nutritionally rich food plays an important role in reducing physical exhaustion and minimizing the recovery time during exercises.
Boosts Immune System
Since sports foods are made to supply the nutritional requirements of the body they are also good at reducing the risk of exercise-induced metabolic and tissue disorders.
How to Plan Sports Diet: Factors to Consider
The following points should be considered while selecting sports food and planning diet.
Energy Requirements of Different Sports
Nutritional requirements of athletes are individualized. For example, a swimmer requires a different diet compared to a runner or a biker. In other words, the kind of sport and the training style are important deciding factors.
Duration and Intensity of Training
Intensity of training and duration are determining factors in the selection of diet. Low intensity exercises such as walking depend on fats for energy. Light and moderate exercises such as jogging utilize stored fat. High intensity exercises depend primarily on stored glycogen, which is found mostly in muscles and liver. These should be replaced immediately.
Carbohydrates
Carbohydrates are sources of energy. High intensity training often causes depletion in carbohydrate levels, which must be replaced immediately. Daily carbohydrate intake should be 6 to 7 grams per kilogram if engaged in intense physical exercise for one hour; 8 grams per kilogram when working out for two hours; 10 grams per kilogram for 3 hours; and for four or more hours, 12 to 13 grams per kilogram. High-fiber iron-enriched breakfast cereal, wholesome breads, and whole grain crackers are rich sources of carbohydrates.
Protein
Protein aids in building and repairing muscles. It also acts as an additional source of energy. Protein requirement of the body is around 1.2 grams per kilogram if the training is primarily to maintain muscle. If training involves muscle building, 1.4 to 1.5 grams of protein per kilogram is required. Ham, turkey, tuna, canned salmon, peanut butter, tofu, and cottage cheese contain ample amount of protein.
Vitamins
A balanced diet incorporating various Vitamins is essential for an athlete. In the case of Vitamin A and C, oranges, grapefruits, tangerines, bananas, cantaloupe, strawberries, and kiwi are ideal sources. Vegetables like broccoli, spinach, green and red peppers, tomatoes, carrots and sweet potato are also good.
Calcium
Calcium is essential for the health of bones. Sources of calcium include low-fat milk, yogurt, cheese, calcium-fortified orange juice and tofu.
A balanced diet can work wonders for an athlete. The planning and selection of diet hence assumes atmost importance.