Sports nutrition is a specialization within the field of nutrition that partners closely with the study of the human body and exercise science. Sports nutrition can be defined as the application of nutrition knowledge to a practical daily eating plan focused on providing the fuel for physical activity, facilitating the repair and rebuilding process following hard physical work, and optimizing athletic performance in competitive events, while also promoting overall health and wellness.
The area of sports nutrition is often thought to be reserved only for “athletes,” which insinuates the inclusion of only those individuals who are performing at the elite level.
In this text, the term athlete refers to any individual who is regularly active, ranging from the fitness enthusiast to the competitive amateur or professional. Differences may exist in specific nutrient needs along this designated spectrum of athletes, creating the exciting challenge of individualizing sports nutrition plans.
What is Sports Nutrition, Exactly?
Sports nutrition is a well-crafted nutrition strategy that enables athletes and active individuals to perform as best as possible and is the key to athletic success.
Sports nutrition is a well-crafted nutrition strategy that enables athletes and active individuals to perform as best as possible and is the key to athletic success.
More precisely,
Sports nutrition is the study and practice of nutrition and diet with regards to improving anyone’s athletic performance, while maintaining optimum health.
It provides the body with the right type of food, nutrients, and fluids necessary to keep it properly hydrated and working at its best. A sports nutrition diet can change at any time, based on specific energy needs.
Sports nutrition differs for each individual and is designed according to specific goals.
Basics of Sports Nutrition
The energy needed for life and physical activity is obtained from the foods and fluids we consume. Macronutrients in the food groups below provide the body with the energy it requires to function properly.
Carbohydrates
Carbohydrates are the main source of energy in the human body. Hence, they are referred to as energy-giving nutrients.
There are two types of carbohydrates: simple and complex. Examples of simple carbs are naturally occurring sugars found in foods, such as milk, fruits, and vegetables.
Complex carbohydrates include potatoes, oats, whole grain bread, and most vegetables. Your digestive system converts carbohydrates into glucose (blood sugar), which supplies energy to all the cells, tissues, and organs in the body.
Proteins
Proteins are composed of amino acids and are important for all cells in the human body. Hence, they are referred to as body-building nutrients.
Protein may either be incomplete or complete. As the name suggests, an incomplete protein (usually from plant sources) is deficient in one or more essential amino acids, which are amino acids that cannot be produced by the body and should be obtained from food.
A complete or whole protein, on the other hand, has all the essential amino acids. It is usually derived from animal sources like milk, fish, meat, and poultry.
Fats
Fats are another macronutrient that plays a key role in the human body. Healthy fats supply energy, protect our internal organs, promote body development, and help maintain the integrity of the cell membrane.
It can either be saturated or unsaturated. Generally, unsaturated fats are regarded as healthy and are obtained from plant sources, i.e., nuts and olive oils. Saturated fats come from animal products such as red meats and fat-dense dairy, which are known to raise the risk of certain diseases.
The Aim of Sports Nutrition
Athletes and active individuals resort to sports nutrition to help them actualize their specific goals. These goals may include increasing lean muscle mass, reducing body fat percentage, and boosting athletic performance.
Different nutritional programs are needed to achieve these sports-specific goals. Studies have shown that the right type of food, calorie intake, fluids, and supplementation differ for each person. Below are different forms of training and sports that can benefit from sports nutrition.
Eating for Exercise or Athletic Performance
Competitive athletes and active individuals require a well-designed diet when on training programs. Studies indicate that a balanced eating plan needs to include enough amounts of calories and macronutrients to boost athletic performance.
The human body uses carbs or fats as the main source of energy, based on exercise duration and intensity. Insufficient calorie consumption can hinder athletic training and performance.
Active individuals that exercise 3 to 4 times per week can always obtain all the nutrients they need from a regular diet. However, moderate to professional athletes that train 5 to 6 times a week will need more nutrients to meet their energy needs. For instance, a study shows that professional cyclists participating in the Tour de France expend around 12,000 calories of energy daily.
Role of Carbs
Carbohydrates are the primary source of fuel for active adults or competitive athletes. The guidelines for carbohydrate consumption depend on the individual’s body size and type of training. The amount of carbohydrates needed in a daily diet may range from 45-65% of total food consumption, based on physical demands.
Role of Protein
Protein promotes muscle growth and recovery in competitive athletes or active individuals. Consuming adequate amounts of protein can help individuals maintain a positive nitrogen balance, which is essential for muscle tissue. Daily protein needs may vary greatly, ranging from 0.8-2 grams per kilogram of body weight.
Role of Fats
Fats help control hormones, repair muscle tissues, and maintain energy balance in the body. Sports nutrition diets need to include essential fatty acids, such as Omega-3 and Omega-6. Studies suggest that athletes take about 30% of their total daily calories as healthy fats.
Eating for Competition
The nutrition requirements will differ when getting ready for different sports. For instance, while strength trainers try to increase their lean muscle mass and body frame for their sport, endurance trainers aim to reduce their body fat/weight for optimal performance during their events.
The right sports nutrition plan will depend on athletic goals. Pre and post-workout meal planning is important for peak performance and will differ for the individual athlete.
Eating for Endurance
Endurance programs are those involving 1-3 hours of moderate to high-intensity exercise per day. It is important to obtain high amounts of energy in the form of carbohydrates when on these programs. Research has recommended that athletes aim for a carbohydrate intake in the range of 6-10 grams per kilogram of body weight per day.
Fat is a second source of energy for the body during long-duration training sessions. Athletes who engage in endurance training are more likely to be dehydrated. Therefore, it’s important to replace electrolytes and fluids lost via sweating for optimal performance.
Eating for Strength
Resistance training programs help improve skeletal muscle strength. Since strength training is a very intense exercise, it requires adequate amounts of all the micronutrients necessary for muscle development.
Protein consumption is extremely important to increase and maintain lean muscle mass. According to studies, the body needs around 1.2g to 3.1g of protein per kilogram of weight every day.
Hydration & Sports Performance
Sufficient intake of water and electrolytes is important for health and athletic performance. Although everyone loses water throughout the day, active individuals lose more body water (and a lot of sodium) as sweat during exercise.
Dehydration is the process through which the body loses its water, and a fluid deficit of more than 2% of body weight can affect athletic performance and cognitive abilities. Therefore, athletes are advised to include fluid replacement plans in their sports nutrition to ensure proper functioning of their bodies.
Water and sports drinks (rich in sodium) are usually taken during events, depending on the individual athlete and sporting competition. Insufficient hydration can result in the following conditions in athletes:
- Hypohydration
- Hypovolemia (reduced plasma or blood volume)
- Hyponatremia (low levels of sodium in the blood/water intoxication)
Role of Supplements in Sports Nutrition
There are few supplements that are supported by medical research. The Australian Institute of Sport (AIS) has ranked sports supplements and foods based on the significance of the scientific evidence backing them:
- Sports food: sports bars, drinks, gels, protein supplements, electrolyte supplements, liquid meal supplements
- Health supplements: calcium, iron, vitamin D, multi-mineral/vitamin, and omega-3 fatty acids
- Performance supplements: Caffeine, nitrate, creatine, beta-alanine, sodium bicarbonate
Special Circumstances
Sports nutrition considers a broad range of needs for athletes and active individuals. Certain people and environments require special nutritional guidelines and information to improve athletic performance.
Vegetarian Athlete
A vegetarian diet is rich in fruits, veggies, whole grains, plant proteins, nuts, and whole grains. But while it may provide all the necessary nutrients, there is a lack of evidence regarding long-term vegetarianism and athletic performance.
Hence, it’s recommended that athletes evaluate their diet to prevent deficiencies and to make sure they have enough nutrients to meet their athletic needs.
Sports Activities at High Altitude
Athletes training at high altitudes require special nutrition. It’s important that these people increase the amount of red blood cells (erythrocytes) in their bodies. Iron-dense foods are essential for these athletes.
Long-term exposure to high attitude has been associated with an increased risk of illness. Antioxidant-rich foods and proteins are also important for these athletes. Fluid needs will differ from one athlete to the other, and hydration status needs to be closely monitored.
Sports in Hot Environments
Athletes training or competing in a hot environment are at higher risk of heat illness, which may lead to several health issues. Hence, it is important that these athletes maintain optimal fluid and electrolyte balance.
Good hydration plans are needed to perform at one’s best when exercising in the heat.
Sports in Cold Environments
The two biggest concerns for athletes training in the cold are body temperature and adequate hydration. Individuals with a leaner body are at greater risk of developing hypothermia.
Adjusting caloric and carb consumption is essential for these people. Healthy foods and fluids that can survive cold temperatures will help enhance athletic performance.
Eating Disorders and Deficiencies
It is common for athletes to develop eating disorders since many of them need to maintain a low weight, slim body, and demonstrate excellent muscular development. Continuous competitive pressure can also cause athletes to be physically and mentally stressed, resulting in disordered eating habits.
- Common eating disorders among athletes are:
- Bulimia
- Orthorexia
- Anorexia nervosa
- Compulsive exercise disorder
Clearly, athletes with an eating disorder have different nutritional needs compared to other athletes or active individuals. Until he or she becomes well again, the main focus should be on managing and treating the eating disorder and taking the nutrients necessary to maintain good health (not athletic performance).
Deficiencies in micronutrients are one big concern for athletes and active individuals. Exercise impacts crucial body functions where micronutrients are needed.
Moreover, athletes usually cut down calories and certain groups of food, which can result in micronutrient deficiencies. According to studies, the most common micronutrient deficiencies in athletes are:
- Iron deficiency can affect muscle function and athletic performance
- Vitamin D deficiency can reduce bone strength and impair muscle metabolic function.
- Calcium deficiency may lower nerve conduction, hinder the repair of bone tissue, and reduce control of muscle contraction.
Roles of a Sports Dietitian
Nowadays, athletes and active individuals are turning to sports experts for advice on how to improve their athletic performance. Sports dietitians are getting more hired to design nutrition and fluid programs customized for a particular athlete or team.
Sports dietitians need to be knowledgeable in these areas:
- Medical nutrition
- Exercise physiology
- Nutrition science
- Evidence-based research
- Creation and management of effective nutrition plans
- Counseling for general health and athletic performance
- Nutrition programming for fitness, health, and excellent physical performance
- Sports nutrition guidance
- Clinical nutrition therapy
- Safe and effective nutrition assessments
Dieticians need to set nutritional goals that are realistic as well as manageable to sow the seeds for success and accomplishment. Moreover, a dietician should educate and motivate athletes to continue working on healthy eating behaviors.
Final Word
Whether you’re a competitive athlete or an active individual trying to improve your health, sports nutrition will play a key role in your success. Remember, sports nutrition is all about eating to help boost athletic capabilities, aid recovery from exercise, and enable you to achieve your performance-driven goals.
BioIntelligent Wellness specializes in sports nutrition stratagems and has been working with athletes and their coaches for more than a decade. We offer clinically-tested diet and meal planning such as Ideal Protein, improving overall performance while retaining healthy functioning of physiological activities.
To get an insight into your personal nutritional needs and how to achieve them, simply take a complimentary consultation.
