PT health Life – In the competitive world of sports, finding an advantage through nutrition for athletes has become an indispensable requirement. Every athlete needs the right nutrition plan to support them in achieving peak performance, not only in sport but in life as well.
1. The role of nutrition in sports training and competition
Nutrition and exercise are two almost inseparable issues for athletes , especially high-performance athletes. A suitable nutritional regimen will provide enough energy and nutrients to meet the needs of training and competition. Poor nutrition can lead to fatigue, injury, and poor recovery. All of these things hinder the athlete’s performance.
Indispensable groups of substances in sports nutrition include carbohydrates , fats, proteins , vitamins, minerals and water.
Carbohydrates are stored in the body as glycogen, which can be used during physical activity. Consuming the necessary amount of carbs will help meet energy needs during exercise, maintain blood sugar levels and replenish muscle glycogen stores. Low pre-workout muscle glycogen levels will reduce high-intensity performance, so carbohydrate intake should be emphasized throughout the entire training and competition phase.
Fat is primarily used as fuel during low to moderate intensity exercise. Fat also participates in providing structure for cell membranes, helps produce hormones, nerve membranes to function normally and facilitates the absorption of fat-soluble vitamins.
Protein is needed to transport nutrients in the blood, support connective tissue, and repair tissue in response to exercise. Therefore, supplementing protein can help speed up muscle recovery after exercise.
The function of protein in promoting athletic performance is divided by activity level. Athletes wanting to gain muscle and strength will likely need higher amounts of protein in their diet than endurance athletes .
Besides, vitamins and minerals are necessary for many functions and activities of the body, helping the body stay healthy. The function of minerals is to develop the structure of tissues as well as regulate body processes.
Water is especially important for regulating temperature, lubricating joints, and transporting nutrients to working tissues. It regulates body temperature and protects vital organs, supports the digestive system, and works in every cell to transport nutrients and eliminate waste.
2. Nutrition needs to be individualized for each athlete
Each athlete is a unique individual with unique nutritional needs, goals and limitations. This requires a flexible, individualized nutrition plan to optimize performance, reduce recovery time and promote overall health instead of adopting a “mass” diet.
Depending on the constitution, the sport involved and the characteristics of each athlete, coaches, sports doctors and nutritionists will coordinate closely to build a nutritional regimen with the number of calories and The most suitable ratio of nutrients.
For example, for marathon runners whose goal is to increase endurance and reduce recovery time. Before a workout, the person needs to focus on complex carbohydrates (like whole grains, sweet potatoes) to ensure adequate long-term energy. Add protein (from Greek yogurt) to support muscle recovery. After training, athletes need protein and carbohydrates to speed recovery, along with antioxidants from fruits and vegetables to reduce oxidative stress.
Soccer athletes need to maintain a balanced diet with a high focus on complex carbohydrates, high-quality protein and healthy fats from salmon, nuts, and olive oil sources.
3 – 4 hours before each match, athletes need a meal rich in complex carbohydrates (brown rice, barley bread) to ensure adequate energy supply. Add a little protein (from chicken, fish) to support muscle strength and recovery.
During the match, make sure to maintain hydration by drinking enough water . During breaks between matches, athletes can consume carbohydrate preparations to maintain energy.
Post-match, a protein boost (protein drink or a high-protein meal) is needed along with carbs to support muscle repair and quickly regenerate glycogen energy sources. Foods rich in antioxidants (berries, colorful vegetables) to reduce oxidative stress and enhance recovery.
