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