Here we show you the extra nutrients needed and the amounts you should have.Sports nutrition summary The nutrients needed are similar to the healthy eater, they both need balanced quantities of all key nutrients. The sports person just needs them in higher amounts:
The following table shows the extra daily calorie intake required to stay at the same weight during normal training for different periods of time exercising (to the nearest 10 calories):
The carbohydrate intake should come from complex carbohydrates. These provide energy to the body slowly and gradually unlike simple carbs which are sudden and short lived. Good sources of complex carbohydrates include:
There are three types of fats:
So many factors play a role in the amount of water a sports person requires, climate and personal physiology being the most important. There are 2 schools of thought on fluid replacement for the athlete:
Sodium Again a difficult one to quantify, the sports person does need more as it's secreted in sweat, but there are still many factors that govern how much a particular sweats.
This is where sports drink becomes ideal, the sodium levels are perfect. One bottle of an isotonic sports drink combined with your normal fluid replacement will be adequate.
Vitamins & minerals The extra calorie intake if it's balanced will more than cover your needs for the R.D.A. However in sports nutrition...
...There is now research that shows larger amounts of vitamin C & E can help improve performance. Supplements can provide all the vitamin C needed. The good news about vitamin E is that foods with good fats (mono-unsaturated) are also high in vitamin E. These include:
Sports nutrition overall Including sports nutrition as part of your training takes minimal effort and really can make a difference. A few minor adjustments to your diet is all it takes and you will see results.
Sports Nutrition for Peak Performance
The body needs to operate at peak efficiency so the sports person can perform to their best ability. With the difference between winning and losing sometimes being a fraction of a second, nutrition could be the deciding factor.