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DIET FOR ATHLETES- Nutrition for sports performance

Are you a sports person or an athlete??
 
If yes, your body requires you to take a special nutrition for sports performance.
 
Diet for athletes stands very important because you need to get the optimum nutrition for sports performance, peak energy levels while competition, to fight injury and for speedy recovery.
 
Nutrition for sports person is different from a normal person. As an athlete, you face the challenge of keeping pace with the nutritional demands of your sport, while also consuming the nutrients to keep you fit throughout the day. It is now recognized that the right diet, combined with proper training and coaching, can significantly improve sports performance.
 
To achieve the diet for athlete, you do not need to change the food you eat; you just need to adjust the amount of foods and fluids, the no of meals and the timing of meals(diet before sport, during and after the competition).
 
Diet for athletes comprises of approximately 65% complex carbohydrates, 10 to 15% fat (preferably of vegetable origin), and 10% protein.
 
CARBOHYDRTAES - the fuel of choice
 
Carbohydrate store a glcogen in the muscles and liver. Glycogen stores break down first to give energy. They provide you with instant energy and the to achieve the peak levles while playing, you should have a high carbohydrate diet before competition.
 
PROTEINS - if your sport is too intense
 
Your protein needs vary with the type of exercise you do, its intensity and duration. If you are involved in resistance or the sport with high endurance, for long duration, you require high protein diet. When exercise is too intence and fator carbohydrtae stores are not available for energy, then muscle will breakdown to provide energy. Hence it is recommended that a high protein diet should be taken during the initial weeks of your training if resistance training is involved.
 
FLUIDS: Keep yourself hydrated
 
Hydration is a very important aspect of diet for athletes. During exercise, body loses about 3% of body weight as water, hence hydration is an imprtant for nutrtion for sports person. Dehdration can reduce athletic performance. It is vital to drink enough water before, during and after the event, especially with the meal eaten prior to exercise.
 
You can also have sports drinks which act as sports supplements. Apart from hydrating your body, they also replenish your glycogen reserves in the muscles and liver.
 
Nutrition for a sports person involves taking care of all- diet before sport, during and after event.
 
 
 
 
 
 
 
         
         
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