Why Sports Nutrition is Important
Suppose you could come across a magic pill that would allow you to be a better athlete, increase your energy level and assist you to train more effectively? Of course, no such pill exists, however the next best thing is obtainable, which is the usage of sports nutrition as a key building block for even better sports performance. A conventional diet might have 30% protein, 30% fat and 40% carbohydrate. Within this broad guideline, the quality of the fats, protein and carbohydrate become paramount.
The right sports supplement could supply you an extra performance boost when required. This ought to give you an edge in athletic competition. Various sports nutrition supplements are available, including ginseng, HMB, creatine, colostrum, arginine, whey protein and various others. Additionally, there are categories of sports supplements ranging from energy boosters to muscle building enhancers, fat burning, and overall health.
The main sports supplements are protein powder (such as whey protein) and meal replacement powders. Before a competitive sports event, increase your carbohydrate intake 2-3 days ahead. You could take a creatine supplement in addition to this. Also, eat foods rich in potassium like oranges, raisins and bananas. Before branching out to exotic sports supplements, begin with an essential supplement program, that includes essential fatty acids (EFA), multivitamins, minerals and antioxidants. Only at that time should you branch out to use a protein powder or meal replacement powder, a zinc/magnesium supplement, glutamine, and lastly creatine, in combination with your training program.
Exercise and Protein Requirements
Protein needs are essential for the following types of athletic endeavor:
- Endurance training
- Strength and power training
- Beginning training
Extra protein is needed to make up for an increased protein breakdown in the process of training. Subsequent to 60 minutes of non-stop exercise, the body begins to use up particular amino acids for energy. For instance, leucine gets converted to alanine, and then alanine becomes converted in the liver into glucose. From the liver, glucose goes into the blood as fuel. Eat high protein food items after doing a sport. Your muscles get built up this way.
The Role of Carbohydrates
First, remember that proteins are needed in doing muscle building. You need optimum muscle strength in just about any sporting competition. However, for short term needs, you should provide your body high quality, high carbohydrate foods. One ought to be cautious about the quality of carbohydrates consumed if you are an athlete. For best performance, stick to high quality carbohydrate foods such as oatmeal, sweet potatoes, beans, rice, and lentils. You might be rewarded also with reduced body fat! 2g carbohydrate/pound of body weight is optimum for athletic performance and health. Should you be on a weight loss reduction plan, make an attempt not to decrease the carbohydrates in your diet too much. Otherwise, your body will use protein as an energy source, triggering a lack of tissue growth.
Fats and Sports Nutrition
Research has provided evidence two fats to be needed to human vitality, namely linoleic acid (LA), an omega-6 fatty acid, and alpha-linolenic acid (LNA), an omega-3 fatty acid. These kinds of needed fatty acids and others beneficially cause decreased fat storage, retard the breakdown of muscle, lessen the possibility of heart disease, and boost sensitivity to insulin. Flax seed oil is the finest source of LNA. Flax oil, used as 2 tablespoons/day over a salad or taken most any additional way, could help bodybuilders increase their performance as well as improve general body fat level. Deep water fish (i.e. salmon, mackerel, and sardines) supply an excellent source of omega-3 fatty acids. All new unprocessed oils will get spoiled (turn rancid) unless continually refrigerated and used up soon after opening the bottle.
Do athletes need extra protein?
Various experts now reach the conclusion that what is in point of fact essential for sports nutrition is just about one gram of protein per pound of body weight/day. Exercise leads to activation of an enzyme that will oxidize essential amino acids in muscle, which turn into biochemical fuel. The greater or more prolonged the exercise, the more muscle protein is broken down to turn into fuel. Some current research suggests that the recommended protein intake of 0.34g/lb body weight/day isn’t enough for participants in periodic exercise or sporting events. One article determined that strength training athletes require at least 0.8 g/lb of body weight. Another report found that men catabolize greater amount of protein than women per pound of body weight/day.
Proper sports nutrition could enable you to compete more effectively, train best, and increase your entire energy level. By remembering these guidelines, your sports ability will definitely improve.