Training places high demand in athlete energy requirements. Whether athletes train for endurance, high-intensity or stop-and-go sports, the fundamental nutritional requirements for each are similar. Day to day eating strategies are more important than focusing attention to eating before & after competition, as skills adaptations occur in response to training, not competition. A well balanced diet that provides essential nutrients required to meet training needs will have the biggest impact on your success.
Benefits To Athletes
- Optimal adaptation from training
- Enhanced recovery between training
- Achievement and maintenance of an ideal body composition
- A reduced risk of injury and illnesses
- Consistency in achieving high level competition performances
Fluid
- Essential for effective body temperature regulation
- Intake before, during and after exercise help to ensure hydration during physical activities
- Intake with meals, in between meals and throughout the day is important in maintaining well hydrated
Carbohydrate
- Should form the basis of your meals
- Major source of energy during moderate to intense exercise
- Intake before, during & after exercise can help improve performance by maintaining blood sugar levels and providing additional fuel to hard working muscles
- Many carbohydrate rich foods are also valuable sources of other essential nutrients
Protein
- Should be included with every meals
- Essential for growth and plays an important role in the adaptation to exercise
- Provides building blocks for the formation of new tissue including muscle, and the repair of old tissue
- Combined with carbohydrate and consumed soon after exercise, promotes muscle recovery
Fat
- Required in small amounts
- Provides essential fatty acids and facilitates fat soluble vitamins metabolism
- Provides insulation and shock absorption for body organ especially under strenuous physical activities
Vitamins & Minerals
- Required in protecting body immune system associated with physical activities
- Reduce free radical damage produced during strenuous physical activity
- Specific mineral such as calcium is required to promote bone health and iron is required to prevent iron deficiency anemia associated with physical activities
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