Did you know that nutrition is responsible for 60% of an athlete's performance? Yes, nutrition plays a vital role in improving athletic performance. Right nutrition helps athletes provide energy, build muscle, reduce the risk of injuries and recover faster. A balanced athlete diet should involve all the major food groups along with micronutrients. Hydration is also an important part of overall diet programs for athletes.
In this blog, we will understand 5 most important nutrition tips for an athlete or a fitness enthusiast that can help them improve their performance during the workout and training.
Here are the Top 5 Nutritional Diet Tips for Athletes
1. Include Carbohydrate for Sustained Energy
Don’t eliminate carbohydrates from your diet completely, they are not all bad. Carbohydrates are the primary source of energy for the body. Instead of choosing simple carbs like sugar, refined foods and processed foods that increase the sugar level in the body, choose complex carbs like whole grains, vegetables, fruits and nuts that provide sustained energy to the body. Athletes should aim to consume 3-6 grams of carbs per kilogram of body weight, depending on their training intensity.
Studies conducted in the UK focused on the impact of carbohydrates before, during, and after exercise on endurance performance and found that carbohydrates significantly increased training performance by replenishing muscle glycogen stores and delaying fatigue.
2. Add Protein for Muscle Repair and Growth
Protein is the most important nutrient not just for athletes but for every human being. Proteins are responsible for muscle growth and recovery. Athletes should include protein in their every meal. According to health experts an average person needs to consume 0.8g to 1g of protein per body weight daily, but for athletes the daily recommendation is 1.2g to 1.5g. That is because due to the intensity of the physical activities there is more muscle breakdown for athletes. Choose protein rich foods like eggs, fish, legumes and nuts and avoid red meat.
One study found that athletes who consumed a high protein diet saw their training performance improve by 40% and their recovery time reduced by 20% (1).
3. Hydrate Regularly
Hydration plays an important role in energy production and preventing injuries for athletes. Dehydration can lead to increased fatigue, decreased endurance and impaired cognitive function. Studies suggest that a reduction of more than 2-4% in body mass due to dehydration can significantly compromise endurance performance (2).
For athlete’s hydration through only water is not enough. The body loses essential electrolytes through sweat which are responsible for providing energy, preventing muscle cramps and maintaining optimal hydration level. Consider a good electrolyte supplement with essential electrolytes and vitamins for hydration and instant energy.
4. Include Healthy Fats for Long Term Energy
Healthy fats, also known as mono saturated fatty acids, are important for the body. The body uses fats as a secondary source of energy after carbohydrates. But unlike carbohydrate fats provide energy for a longer time. Food sources of healthy fats include avocados, fatty fish, nuts and eggs. Incorporate healthy fats into meals to sustain energy levels, especially on rest days or lower-intensity workouts. According to the experts, athletes should aim for 20-30% of your daily calories from healthy fats.
5. Don’t Forget the Micronutrients
Vitamins and minerals may be considered as micronutrients as they are required in small quantities, but they play a huge role in improving athletic performance. Vitamins and minerals like vitamin D, calcium, iron, and magnesium play an important role in bone health, oxygen transport, muscle function, and energy metabolism. Adding green leafy vegetables, fruits and whole grains and dairy products helps fulfill daily micronutrient requirements and prevent any deficiency.
According to the research athletes participating in high intensity sports will have higher micronutrient requirements. Adding a multivitamin supplement to the diet can help athlete achieve their peak performance.
Conclusion:
Proper nutrition is paramount for any athlete to improve performance and recovery. We hope this blog has helped you understand what to include in your daily diet plan. Incorporating carbs, protein, healthy fats, vitamins and minerals helps athletes improve their muscle growth and recovery, provides energy, improves cognitive function and maintains overall health. Include protein supplements, electrolytes supplements and multivitamin supplements to improve your daily nutrition.
FAQs:
1.What is nutritional advice for athletes?
Incorporate all major and minor food groups in the daily diet. Stay hydrated all the time.
2. Which diet is best for athletes?
The best diet for athletes should comprise 45% to 65% carbohydrates, 10% to 30% protein and 25% to 35% fat.
3. What are the seven nutrition groups?
The seven food groups are:
- Protein
- Carbohydrates
- Fats
- Vitamins
- Minerals
- Fiber
- Water
4. Should athletes consume rice?
Yes, athletes can consume rice in moderation.
5. What are the fitness principles for sports?
The general sports training principles are overload, reversibility, progression, individualization, periodization, and specificity.