4 Factors That Are Important in Sports Nutrition

by James Spann

Diet and supplementation that have an effect on the performance of athletes is called sports nutrition. Here are the 4 factors that are important in sports nutrition.

The Role Of Hydration In Sports Nutrition

 Because water makes up for the amount of body fluids that are eliminated in sweat, an athlete should drink more than 8 cups of water every day. This is best done before, during, and after sports events to avoid dehydration and overheating.

Research in sports nutrition states that even if you are not thirsty, you have to drink water because thirst is an unreliable way to determine if you need water. You will only get half the amount of water that you really need if you stop drinking water after your thirst is satisfied. When you lose 2% of your body weight, you will start feeling thirsty, which can affect your performance.

According to most sports nutrition specialists, energy drinks that contain 6% to 10% of carbohydrates should be consumed for longer sports events. However, many energy drinks should be diluted with 50% water. Cool water is suitable if you will take part in sports events that last an hour or less. It can also be consumed during trainings. Small amounts of water should be consumed frequently instead of drinking large amounts less often.
You can determine if you drank enough water by observing your urine and your weight. Dark-yellow urine or small amounts of urine can indicate dehydration. Light-yellow urine or large amounts of urine can indicate hydration. If your weight is not back to normal before your next workout, it means that you have to drink 2 to 3 cups of water for every pound that you lost after your workout.

Fats And Sports Nutrition

 If you will be participating in sports that involve cycling, rowing, or distance running, you need to consume high fats. Unlike carbohydrates and proteins, fats can supply you energy that is over twice the energy per gram. Most sports nutrition experts believe that fats can also protect your internal organs from trauma during sports events.

 

 

The Importance Of Carbohydrates In Sports Nutrition

 They can be converted into energy when they are stored in your muscle tissues and liver. This energy will help you endure workouts that are highly intensive.
Many sports nutrition experts claim that if you begin exercising without consuming enough carbohydrates, your body will use your fats and proteins as your energy. Your performance level will drop if that will happen. You should consume carbohydrates for several days before a workout so that your body has enough stored energy. During workouts that will last more than an hour, eat more carbohydrates to reduce your fatigue and to replenish your energy.

Proteins And Sports Nutrition

Because your body cannot store proteins, they will only be converted to fats if you do not perform a workout or if you consume extra proteins.  Experts in sports nutrition claim that proteins can help rebuild and repair damaged muscles that are caused by intensive and prolonged exercises. Proteins can also improve muscle dehydration by increasing the absorption of water from your intestines. You will become more insusceptible to various illnesses because of the amino acids that are contained in proteins.

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