Sports Nutrition

Sports nutrition is a very upcoming field in nutrition sciences. It plays an essential role in strengthening the advantageous effects of physical activity, even though you are a bodybuilder, focused athlete in motivation or exercising to improve your mental and physical health, working out for your optimal mental and physical health.

Being a wise decision-maker in terms of nutrition and hydration status of the body can boost up your performance, help you prevent injuries, and accommodate faster healing. Still, genius knows when to start and where to stop. It is always advised to see a nutritionist get an insight into the same. They not only give you dietary tips but also make sure you follow a healthy routine daily.

The importance of sports nutrition

Consumption of the right type of food and balancing your hydration levels is significant to maintain the metabolism of the body. The kind of food you consume directly affects your performance. Many athletes might require a higher number of calories than other people. Similarly, many bodybuilders need more protein to build their muscles. Eating right is the basic rule of productive output.

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Sports performance and energy

Food is the fuel to the body. Breakdown of food releases energy in the body. The significant macronutrients viz the carbohydrates, fats, and proteins must be incorporated in the diet daily and every meal. This ensures that metabolism is optimal. If you consider these three macronutrients, then it is essential to remember certain things about them as well.

Protein is actively involved in building muscle mass. It strengthens the tissues and is required in additional amounts for athletes compared to ordinary people. Protein also makes up enzymes, hormones, structural skeleton, and helps in the regulation of body repair.

Many sportspersons generally reject fat due to the myths surrounding its harmful effects. One must remember that fat contributes to the protection of the organs. Fats are sources of energy and building blocks of many cell walls, therefore ensuring integrity. Fats also help in absorbing many nutrients essential to the body. Though large amounts are detrimental, smaller portions are healthy. Saturated fats raise your LDL levels and can cause hypercholesterolemia, whereas unsaturated fats in poly or mono forms are healthy and always suggested in the diet.

Carbohydrates are the most critical energy-releasing nutrients. They prevent muscle fatigue, and primarily the breakdown of carbohydrates yields most of the energy into smaller units of glucose. Carbohydrates can be simple or complex. The complex ones can be starchy. There are two fundamental forms of carbohydrates – starchy or complex, and simple sugars. Simple sugars are easily broken down. However, the complex ones take time ad get absorbed only in the large intestine. Nutritionists advise unrefined carbohydrates to people who actively play sports since they are good sources of fiber that provide satiety as well as facilitation of digestion.


Supplements are often consumed by athletes, bodybuilders, and sportsmen and women to boost their strength, performance, and recovery. These are available in numerous different forms ranging from multivitamins and minerals t to protein, creatine, and various other ‘ergogenic’ aids for performance enhancement.

Should I take them?

Ensure a healthy diet is consumed, additional supplementation should be taken only if your nutritionist describes it for you. Once your assessment is complete, the nutritionist will let you know if anything needs to be added. Common sports supplements include the following:


Creatine is a high-energy compound that helps to store and provide energy.
It is produced within the body, occurs naturally in fish and meat, and can also be taken in supplement form.
As a dietary supplement, creatine is used by athletes and sportsmen and women to increase muscle strength and explosive power.
It is intended to help you train for longer and also to boost performance during frequent high-intensity exercise.

Whey protein

Whey protein is a natural protein present in milk containing very little fat, carbohydrate, or lactose.
Whey is what is known as a natural bioactive protein. This means that it contains all essential amino acids needed in the average daily diet.
Known for housing the perfect combination of amino acids, whey protein also contains what is known as a ‘branch chain of amino acids’ (BCAAs), which are the first ones to be used during intense training.
The whey protein provides the body with these amino acids, and in turn, they assist with repairing and rebuilding lean muscle tissue.
Another benefit of whey protein is that it is effortless to digest. This means it is absorbed quickly and can provide instantaneous nourishment to the muscles.
Commonly Used: Private, Organic India, Thorne, Dragon Herbs, Vogue, New Fit Nutrition

How can a sports nutrition professional help?

A sports nutritionist can make a tailored nutrition plan to guide and support an individual’s training regime and goals. The plan will incorporate both food and hydration integral to the performance, but tailored nutrition can also help to:

increase energy levels

promote good health

knowing your average calorie requirement

consuming beneficial food

help manage weight

improve concentration

develop body composition and growth

enhance recovery

To create the best nutrition strategy, a sports nutrition professional will assess not just an individual’s training and diet but also their lifestyle, day to day habits, supplements, and regular medication needs.

Weight management

To sustain a healthy weight, eating well is necessary. But with many diet promotions on offer, it can be hard to get correct, sound advice. This is where a nutritionist can be ready to lend a hand in advising on losing weight for sport and performance. In essence, it’s common that people determined to lose weight will strictly reduce protein, fat, or calorie intake. This can not only harm your performance, but it can severely damage your body. The types of food that you should include in your diet for optimum sports nutrition include:


whole grains


sources of lean protein and low-fat dairy products.

healthy fats


It’s crucial to keep yourself hydrated when taking part in sports: inadequate fluid intake leads to dehydration as the body is trying to cool down through sweating. This not only affects your performance, but it can also be hazardous to your health and develop further complications. Although dehydration can happen in any activity, it’s more prevalent when exercising in hot and humid conditions.

Sometimes it can cause extreme fatigue and blackouts. Water is the best for rehydration, but if you are engaged in physical activity for longer than one hour, sports drinks that include electrolytes or natural coconut water can be helpful. Electrolytes, tiny charged particles, are essential for maintaining a healthy sodium and potassium balance in our body. They help to stimulate thirst and encourage drinking, as well as enhancing the body’s ability to hold water.

If you are a sportsperson in search of the best diet tips and supplements for yourself and if you are dedicated to meet your goal, then we are here to make it easier for you. We will help you chose the perfect supplement and give you the right tips to give your best.

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