This should be continued until the normal meal pattern resumes. Since most athletes develop a fluid deficit during exercise, replenishment of fluids post-exercise is also a very important consideration for optimal recovery.

It is recommended that athletes consume 1. Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair. Protein needs are generally met and often exceeded by most athletes who consume sufficient energy in their diet. The amount of protein recommended for sporting people is only slightly higher than that recommended for the general public.

For athletes interested in increasing lean mass or muscle protein synthesis, consumption of a high-quality protein source such as whey protein or milk containing around 20 to 25 g protein in close proximity to exercise for example, within the period immediately to 2 hours after exercise may be beneficial.

As a general approach to achieving optimal protein intakes, it is suggested to space out protein intake fairly evenly over the course of a day, for instance around 25 to 30 g protein every 3 to 5 hours, including as part of regular meals.

There is currently a lack of evidence to show that protein supplements directly improve athletic performance. Therefore, for most athletes, additional protein supplements are unlikely to improve sport performance. A well-planned diet will meet your vitamin and mineral needs.

Supplements will only be of any benefit if your diet is inadequate or you have a diagnosed deficiency, such as an iron or calcium deficiency. There is no evidence that extra doses of vitamins improve sporting performance. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including:.

Before using supplements, you should consider what else you can do to improve your sporting performance — diet, training and lifestyle changes are all more proven and cost effective ways to improve your performance.

Relatively few supplements that claim performance benefits are supported by sound scientific evidence. Use of vitamin and mineral supplements is also potentially dangerous. Supplements should not be taken without the advice of a qualified health professional.

The ethical use of sports supplements is a personal choice by athletes, and it remains controversial. If taking supplements, you are also at risk of committing an anti-doping rule violation no matter what level of sport you play.

Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death. Drinking plenty of fluids before, during and after exercise is very important. Fluid intake is particularly important for events lasting more than 60 minutes, of high intensity or in warm conditions.

Water is a suitable drink, but sports drinks may be required, especially in endurance events or warm climates. Sports drinks contain some sodium, which helps absorption.

While insufficient hydration is a problem for many athletes, excess hydration may also be potentially dangerous. In rare cases, athletes might consume excessive amounts of fluids that dilute the blood too much, causing a low blood concentration of sodium.

This condition is called hyponatraemia, which can potentially lead to seizures, collapse, coma or even death if not treated appropriately. Consuming fluids at a level of to ml per hour of exercise might be a suitable starting point to avoid dehydration and hyponatraemia, although intake should ideally be customised to individual athletes, considering variable factors such as climate, sweat rates and tolerance.

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Home Healthy eating. Sporting performance and food. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. Nutrition and exercise The link between good health and good nutrition is well established.

Daily training diet requirements The basic training diet should be sufficient to: provide enough energy and nutrients to meet the demands of training and exercise enhance adaptation and recovery between training sessions include a wide variety of foods like wholegrain breads and cereals , vegetables particularly leafy green varieties , fruit , lean meat and low-fat dairy products to enhance long term nutrition habits and behaviours enable the athlete to achieve optimal body weight and body fat levels for performance provide adequate fluids to ensure maximum hydration before, during and after exercise promote the short and long-term health of athletes.

Carbohydrates are essential for fuel and recovery Current recommendations for carbohydrate requirements vary depending on the duration, frequency and intensity of exercise. Eating during exercise During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue.

Eating after exercise Rapid replacement of glycogen is important following exercise. Protein and sporting performance Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair.

For example: General public and active people — the daily recommended amount of protein is 0. Sports people involved in non-endurance events — people who exercise daily for 45 to 60 minutes should consume between 1. Sports people involved in endurance events and strength events — people who exercise for longer periods more than one hour or who are involved in strength exercise, such as weight lifting, should consume between 1.

Athletes trying to lose weight on a reduced energy diet — increased protein intakes up to 2. While more research is required, other concerns associated with very high-protein diets include: increased cost potential negative impacts on bones and kidney function increased body weight if protein choices are also high in fat increased cancer risk particularly with high red or processed meat intakes displacement of other nutritious foods in the diet, such as bread, cereal, fruit and vegetables.

Using nutritional supplements to improve sporting performance A well-planned diet will meet your vitamin and mineral needs. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including: vitamins minerals herbs meal supplements sports nutrition products natural food supplements.

The goal should be to find the right balance between food intake and energy expenditure so that you're neither overeating nor undereating both of which are unhealthy.

Hydration You should be drinking water at all times. As much as you can, in fact. And if you're not drinking enough water, your performance will suffer. But what about sports drinks? What about electrolyte fluids? Are they necessary for optimal performance?

Sports drinks are great for people who are exercising intensely and sweating heavily--like runners or cyclists--because they contain a high concentration of carbohydrates that provide energy to working muscles during exercise.

Electrolyte-replacement beverages also help maintain healthy blood volume levels during exercise by replacing sodium lost via sweat; however, these products have been shown to have no benefit over plain water when it comes to maintaining hydration status or preventing heat illness Fluid balance during exercise: rehydrate with a sports drink or plain water?

The other thing I want to mention here is coffee--and tea too! Both beverages contain caffeine which acts as a diuretic it makes you pee , so if you drink coffee before exercising then make sure not to overdo it because too much caffeine could result in dehydration due to increased urination.

Milk is also good for hydration purposes since it contains electrolytes; however, keep in mind that milk should only be consumed after strenuous activity has ceased since consuming dairy products may cause stomach upset while exercising due to its lactose content Electrolytes, Vitamins, and Minerals Electrolytes are a group of minerals that include sodium, potassium, calcium, and magnesium.

They're important for muscle function and help regulate your body's fluid balance. If you don't get enough electrolytes in your diet which is easy to do if you're not eating enough fruits and vegetables , it can lead to muscle fatigue or cramping during exercise.

Vitamins and minerals are essential for overall health; they help regulate processes such as metabolism and digestion. Without them, our bodies would not be able to function properly--and that includes our ability to perform well athletically!

Protein and Amino Acids Protein is an essential macronutrient that your body needs to function properly. Amino acids perform various functions in the body including: Muscle growth and repair branched-chain amino acids Energy metabolism leucine Brain health tryptophan Sports nutrition is an important part of optimizing your performance.

Sports nutrition can help you recover from exercise and improve your performance by providing energy to muscles, reducing muscle damage and inflammation, maintaining body temperature and blood glucose levels, and replacing lost electrolytes.

Sports nutrition can help you manage your weight by providing the right amount of calories for energy expenditure during exercise or competition. If used correctly in conjunction with an appropriate training plan e.

Conclusion In closing, we hope that this article has given you the tools needed to optimize your performance. Whether you're an athlete or just someone who wants to stay in shape, sports nutrition will play an important role in helping you achieve your goals.

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In the remaining brain matter, you find proteins, amino acids, and micronutrients. Each component of the brain has a specific impact on the way we function and our level of energy.

The way you feel after lunch or the late night alertness you might be feeling when going to sleep are probably the effects of food on your brain.

Eating omega-rich foods like nuts, seeds, and fatty fish is crucial to the creation and maintenance of cell membranes. Saturated fats, however, can compromise brain health. Proteins and amino acids are the building blocks for growth and development. They manipulate how we feel and behave.

Amino acids contain the precursors to neurotransmitters that play the role of messengers, which in turn carry signals between neurons affecting things like mood, sleep, and attentiveness. Antioxidants in fruits and vegetables help the brain fight what could destroy brain cells, enabling your brain to work well for a more extended period.

And without power from micronutrients like vitamins B6, B12 and folic acid our brain would be susceptible to brain disease and mental decline.

For the brain to efficiently transform and synthesize these valuable nutrients, it needs fuel — a lot of it. While the human brain only constitutes only about two percent of our body weight, it uses up to twenty percent of our energy resources. Most of this energy comes from carbohydrates that our body digests into glucose.

Carbs come in three forms: starch, sugar, and fiber. On most nutrition labels they are all lumped into one total carb count, however the ratio of sugar and fiber effects how the body and brain respond. A high glycemic food like white bread causes a rapid release of glucose into the blood and then comes the dip.

Blood sugar shoots down and with it our attention span and mood. On the other hand oats, grains and legumes have a slower glucose release, enabling a steadier level of attentiveness. A diet with a balanced combination of foods will help keep your mood stable.

Limit consumption of sugar, saturated fat, and processed foods. Foods that are high in saturated fat like cheese, ice cream, and red meat can trigger inflammation in the brain. This prevents your brain from getting the oxygen and nutrients it needs to perform at its best. A high fat-diet has also been associated with reduced cognitive function and memory.

Increase your intake of fruits and vegetables. Optimize your omega-3 to omega-6 ratio Omega-3s come from flax seeds, hemp seeds, walnuts, and fatty fish.

Omega-6s are often found in vegetable oils like hemp seed oil and sunflower oil. Both omega-3 and omega-6 fatty acids improve brain structure and cognitive ability. Eat foods rich in Vitamin E Vitamin E helps keep the brain razor sharp.

Regular intake of Vitamin E is a key factor in keeping your brain healthy and slows down brain aging. Carbohydrates are typically the preferable fuel source for many athletes, particularly for high intensity and long duration exercise.

This is because they supply ample glycogen storage and blood glucose to fuel the demands of exercise. To maintain liver and muscle glycogen stores, athletes will need different amounts of carbohydrates depending on their exercise volume.

For example, an athlete weighing kg who performs high volume intense training would look to consume roughly 1,—1, g of carbohydrates. Protein also plays an essential role in sports nutrition, as it provides the body with the necessary amount of amino acids to help build and repair muscles and tissues.

Athletes doing intense training may benefit from ingesting more than two times the recommended daily amount RDA of protein in their diet. For example, the dietary reference intake for adult females is 46 g, and for adult males — 56 g. That is why it may be beneficial for athletes to consume nearer to 92 g and g of protein, respectively.

The ISSA suggests that many athletes can safely consume 2 g of protein per 1 kg of body weight daily, compared with the RDA of 0. The ISSN also notes that optimal protein intake may vary from 1. Higher amounts of protein can help athletes avoid protein catabolism and slow recovery, which the ISSN notes can contribute to injuries and muscle wasting over time.

For moderate amounts of intense training, an athlete should consume 1. For high volume intense training, the ISSN suggests 1. Healthy protein sources include:.

Fats are essential in the diet to maintain bodily processes, such as hormone metabolism and neurotransmitter function.

Including healthy fats in the diet also helps satiety and can serve as a concentrated fuel source for athletes with high energy demands. Some athletes may choose to eat a ketogenic diet and consume higher amounts of fats. Healthy fat sources include oily fish , olive oil , avocados , nuts, and seeds.

Athletes should ensure they consume the essential vitamins and minerals they need to support their general health and sports performance. People can usually achieve adequate intakes of essential vitamins and minerals by eating a varied, balanced diet.

Some athletes may choose to take vitamin or mineral supplements or ergogenic aids, such as creatine. The ISSN recommends that consumers evaluate the validity and scientific merit of claims that manufacturers make about dietary supplements.

There is little evidence to support the efficacy or safety of many dietary supplements, including:. However, scientists have shown that other ergogenic aids, such as caffeine and creatine monohydrate, are safe and effective for athletes.

It is important to be aware that some athletic associations ban the use of certain nutritional supplements. Moreover, athletes should ensure they maintain adequate hydration.

Given that sweat losses are a combination of fluids and electrolytes, such as sodium and potassium, athletes may choose to and benefit from using sports drinks, milk , or both to meet some of their hydration needs. The ISSN suggests that athletes training intensely for 2—6 hours per day 5—6 days of the week may burn over — calories per hour while exercising.

As a result, athletes engaging in this level of activity may require 40—70 calories per 1 kg of body weight per day, compared with the average less active individual, who typically requires 25—35 calories per 1 kg of body weight daily. According to the ISSN, athletes weighing 50— kg may require 2,—7, calories per day.

It also notes that athletes weighing — kg may need to consume 6,—12, calories daily to meet training demands. The timing and content of meals can help support training goals, reduce fatigue, and help optimize body composition.

Guidelines for the timing and amount of nutrition will vary depending on the type of athlete. For example, the ISSN advises strength athletes consume carbohydrates and protein or protein on its own up to 4 hours before and up to 2 hours after exercise.

The American College of Sports Medicine ACSM also notes the importance of consuming protein both before and after exercise for strength athletes. By contrast, endurance athletes would need to consume mostly carbohydrates and a small amount of protein roughly 1—4 hours before exercise.

Both the ISSN and ACSM emphasize the role of meal timing in optimizing recovery and performance and recommend athletes space nutrient intake evenly throughout the day, every 3—4 hours. Some people may find that consuming meals too close to the beginning of exercise can cause digestive discomfort.

It is therefore important to eat an appropriate amount and not exercise too quickly after eating. People who are training or racing at peak levels may find it challenging to consume enough food for their energy requirements without causing gastrointestinal GI discomfort, especially immediately before an important workout or race.

For example, the ISSA highlights the importance of hydration and carbohydrate loading for competitive swimmers. At the same time, it emphasizes consuming easily digestible carbohydrates, such as bananas and pasta, prior to events to avoid GI discomfort.

Athletes may need to work with a sports nutritionist, preferably a registered dietitian , to ensure they consume enough calories and nutrients to maintain their body weight, optimize performance and recovery, and plan a timing strategy that suits their body, sport, and schedule.

Athletes need to eat a healthy and varied diet that meets their nutrient requirements. Choosing whole grains and other fiber -rich carbohydrates as part of a daily diet generally promotes health. However, immediately prior to and during intense trainings and races, some athletes may prefer simpler, lower fiber carbohydrates to provide necessary fuel while minimizing GI distress.

The following is an example of what an athlete might eat in a day to meet their nutritional needs. Breakfast: eggs — either boiled, scrambled, or poached — with salmon , fresh spinach , and whole grain toast or bagel. Lunch: stir-fry with chicken or tofu, brown rice , broccoli , green beans , and cherry tomatoes cooked in oil.

Dinner: a baked sweet potato topped with turkey, bean chili, or both, served with a watercress , peppers, and avocado salad drizzled with olive oil and topped with hemp seeds.

Snacks are an important way for athletes to meet their calorie and nutrition needs and stay well fueled throughout the day. Options include:.

Athletes need to plan their diet to optimize their health and performance. They should consider their calorie and macronutrient needs and ensure they eat a varied diet that provides essential vitamins and minerals.

Hydration and meal timing are also vital for performing well throughout the day. Some athletes may choose to take dietary supplements.