Sports Nutrition – The Ins and Outs

While many focus on the strength training and exercising as a means for becoming fit, the nutritional piece is equally, if not more, important. 

Here are a few tips on sports nutrition for athletes and people interested in fueling a healthy and active lifestyle:

Fats: Athletes should get 20-35% of their total calories from fats. Apart from being a good source of energy, fats are needed for the absorption of several vitamins essential to body. Good fats can be obtained from almonds, peanut butter, avocados, and olive oil.

Protein: Considered one of the essential building blocks of life, protein is necessary for repair and rebuilding muscle tissue. The daily requirement of protein ranges between 1.2 and 1.8 grams per kg per day. If you wish concentrate on strength training, try to remain within the high end of this range.

Carbohydrates: Your body efficiently converts carbohydrates into energy. Athletes should consume 1 to 4 grams/kg of bodyweight of carbohydrates about 1-4 hours before a game. Endurance athletes may require a higher amount (7 to 10 g/kg/day) of carbohydrates. Try to consume slow-burning carbs such as whole grains or sweet potatoes rather than processed foods.

During activity: If the game or physical activity lasts longer than an hour, you should focus on replenishing electrolytes and glucose. This can be done during short breaks from the game. Sports drinks that contain carbohydrates, electrolytes, and fluids are a good idea for endurance athletes.

Hydration: The importance of staying well hydrated cannot be overstressed. Try to consume 16 ounces of water 2 hours before a game and drink some water every 15-20 minutes while playing to prevent dehydration.

A balanced diet will fuel your endeavors, no matter what they are.  Whether you’re trying to run a 5K or just feeling better from day to day, nutrition