facebook How is sports nutrition and performance interrelated? - Vigyaa
Close

Delete Collection?

Are you sure you want to delete this collection permanently?

Close

Delete Collection?

Are you sure you want to delete this collection permanently?

Everyone has a Story to Tell and an Experience to Share!

Let’s Start Writing
fa049907-7b36-47d8-b499-211044d3fb8a

132 views

How is sports nutrition and performance interrelated?

Nutrition is a major component for optimal sporting performance. Optimizing intakes and compositions of macronutrients, micronutrients and fluids and distributing them throughout the day are the dietary strategies to enhance performance. These differ with the type of sport, personal goals and other practicalities like food preferences of an athlete. This is where personalised dietary advice comes into play.

Carbohydrate ingestion or a carbohydrate mouth rinse in events lasting approximately 1 hour has proved beneficial. In longer events, carbohydrates improve performance and also prevent hypoglycemia.

As per the best nutritionist in Mumbai, consumption of a high carbohydrate diet inhibits fat utilization during exercise like in that of ultra-endurance exercise. When dietary carbohydrate is reduced to a level that promotes ketosis, optimum fat oxidation occurs. This may hamper high-intensity activities by the reduction in pyruvate dehydrogenase and glycogenolytic activity.

Protein intake before and during endurance and resistance exercise has shown to enhance the rates of muscle protein synthesis. However, the consumption of carbohydrate along with protein helps the protein to bet absorbed better by the body and helps in muscle build-up.

#
Nutrition for athletes and how they are interrelated

Fluid consumption during exercise maintains hydration and thermoregulation as there is an associated risk of oxidative stress with dehydration. Fluids are consumed prior to exercise to make sure that the athlete is well-hydrated before the exercise. A careful planner hyper-hydration strategy before the event may help in resetting the fluid balance and increase fluid retention in the body to improve the body’s tolerance to heat. However, fluid-overloading may increase the chances of an athlete being hyponatremic and it also negatively impacts the performance by making the athlete feel full and increases the frequency of urination.

Hydration requirement depends on the sweat loss which is variable from athlete to athlete and also determined by the type and duration of exercise and surrounding temperature. Loss of sodium is associated with high temperatures and in events of long duration or in hot temperatures, sodium must be replenished along with the fluids given in order to decrease the risk for hyponatremia.

Research has found that nitrate, beta-alanine and vitamin D help improve athletic performance. Nitrate is commonly found as sodium nitrate in beetroot juice. Dietary nitrates are reduced in the mouth and stomach to nitrites which are further converted to nitric oxide. During exercise, nitric oxide helps improve skeletal muscle function by regulating blood flow, glucose metabolism, and mitochondrial respiration. Nitrate supplementation during an endurance exercise has shown a reduction in the VO2 max which indicated an increase in exercise efficiency and reduced fatigue and oxidative stress.

Beta-alanine has multiple performance-enhancing functions like the reduction of acidosis, calcium regulation, and antioxidant properties. Beta-alanine may also enhance power output and work capacity and lessen fatigue. However, safety issues with its use are still a question.


Vitamin D is mainly responsible for better bone health by regulation of calcium homeostasis and is also important for muscle strength, regulation of immune system and improvement of cardiovascular health suggesting that an inadequate vitamin D status has potential implications on overall health and performance of athletes.

In order to maximize the rates of muscle glycogen synthesis, carbohydrates are consumed immediately after exercise to match with the initial phase of rapid glycogen synthesis. Delayed feeding by 2 hours reduces the glycogen synthesis rates.

A transient increase in the protein turnover can occur due to an acute bout of intense endurance or resistance exercise and the protein balance remains negative until feeding is done. Protein intake post-exercise enhances muscle protein synthesis and maintains a net protein balance by increasing the number of mitochondria in the cells with endurance training and an increase in myofibrillar protein with resistance training.

Fluid and electrolyte replacement is crucial after exercise and can be achieved through well-though hydration strategies. However, when an athlete needs hydration within 24 hours or in cases where substantial body weight is lost (>5% of BMI) post exercise, a more rigid plan is required to replace both fluid and electrolytes.

There are a variety of portals from which an athlete can acquire nutritional information. Younger or recreational athletes are more likely to receive generalized poor quality nutritional information as compared to elite athletes who are likely to have access to specialized sports nutrition information from qualified professionals. However, even at an elite level, all athletes may not have access to sports nutrition services due to financial constraints, geographical issues and a lack of recognition of the value of a sports nutrition service.

Athletes eat multiple meals along with snacks to meet their energy requirements. Dietary intake varies with the type of sport, type of training and carbohydrate requirements, especially in weight-conscious.

Athletes get their nutritional information from dieticians, nutritionists, medical practitioners, sports scientists, coaches, trainers and from sources like nutrition education programs, sporting magazines, the media, and the internet.

There is a range of dietary strategies available which athletes look for to improve performance. Studies from the best nutritionist in Hyderabad explains dietary recommendations and counseling should be individualized for each athlete according to their sport and delivered by a qualified professional to ensure optimal performance. Dietary supplements must be used with caution as a part of an overall nutrition and performance plan. 



Related Articles

Another advantage of the free video games online is they do not usually require a accomplice. A consumer can play games with the computer or choose to play a unmarried player game. 

It is likewise more convenient for state-of-the-art kids who're delivered up in a nuclear family and not using a companion to play together with them. Therefore, those games over internet have such reputation among state-of-the-art youngsters.

 They also function a extremely good hobby for the ones who've entertainment time at domestic or workplace. Whenever they feel bored, they can simply log in to internet and spend an entertaining hour with the video games to be had there and more information please click here http://mtnid.com/

List of popular unfastened games on-line

The Attack of the Mutant Artificial Christmas Trees is a popular free on line video game which became evolved by means of Dallas-based totally Internet advertising company, Kewlbox in 2004. It turned into released for online play or unfastened down load in November 2004. BlogShares is every other online inventory market recreation that's precise in its very own way. It permits players to change at any time, create their very own blogs and buy shares. This internet site became based by means of Seyed Razavi, a graduate of the University of Manchester Institute of Science and Technology in Manchester.

Cabal Online is a sport which is likewise 3-D vastly-multiplayer on line role-playing sport (MMORPG). Other such video games encompass Domain of Heroes (a text-based MMORPG), Urban Terror or UrT (a free on line first character shooter created through FrozenSand) and Drift City (a Nonlinear using RPG game evolved with the aid of a Korean).

Other popular game on-line encompass Emil Chronicle Online, Endless Ages, Heat Project, Human Age, Kutar, (Lil) Green Patch, Little Fighter Online and Pet Society. Phantasy Star Online (PSO) become initially launched for Dreamcast in 2000. Due to its growing reputation, Phantasy Star Online Episode I & II have been later launched with some brought content material for Nintendo GameCube and Xbox in 2002. Other versions of this online game were released within the year 2003 and 2004.

List of different free on line games which received recognition among customers are QQ Sanguo, Regnum Online, Rohan: Blood Feud, Rumble Fighter, Seal Online, Shin Megami Tensei: Imagine, SubSpace (online game), Super Obama World, Syobon movement, Teeworlds, Thang Online, Urban Terror, Utopia (video game), A World of My Own and Wurm Online.

One must be thinking why these loose on line games come at no cost. Actually, the web sites that create those unfastened on-line video games function many commercials. They get sales from those advertisements.

These on-line video games can be a great manner of passing time, however be cautious, as they are additionally addictive.

Reference Image
Close