Nutrition and diet for fitness

Nutrition and Diet for Fitness

Principles of Sports Nutrition

  • Consume enough calories to meet your energy needs for training sessions and recovery.
  • Hydration cannot be overemphasized; drink adequate fluids, which includes high water consumption, prior, during, and post-exercise.
  • Carbohydrates: an energy source during high-intensity exercise.
  • Proteins: Restore and repair muscle tissue.
  • Fats: Energy production and hormone building support.
  • Micronutrients (vitamins and minerals): sustain health and performance.

Athlete Dietary Guidelines

  • Carbohydrates: 4-6 grams per kg of body weight daily
  • Protein: 1.2-2 grams per kg of body weight daily
  • Fat: 20-35% total calories
  • Sodium: Replace normal loss through sweat
  • Iron: Important for oxygen transportation, especially among female athletes
  • Calcium: Bone health

Specific Dietary Needs by Sport

  • Endurance sports (running, cycling): High carbohydrate intake sustains prolonged exercise
  • Power sports (weightlifting, sprinting): Medium to high protein intake promotes muscle growth and repair
  • Team sports (basketball, soccer): An appropriate balance of carbohydrates, protein, and fats matches the increased demand.

Timing of Nutrition

  • Preworkout–a carbohydrate-based meal/snack 2–3 hours before exercise
  • During workout–energy sources like sport drinks or gels during prolonged exercise
  • Post-workout–Protein/carbohydrate-rich meal/snack in 30-60 minutes after exercising for recovery.

Supplements For Athletes

  • Creatine–May increase muscle power and performance
  • Protein powder–A convenient means of increasing protein intake
  • Beta-alanine–May decrease muscle fatigue
  • Caffeine–Can enhance alertness and performance in some exercise types

Importance of Nutrition for Fitness

  • Supports optimal training and performance
  • Aids in recovery and muscle repair
  • Reduces risk of injury and illness
  • Enhances overall health and well-being

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