The Sports Nutrition Overview provides the definition, purpose of programs and nutrition when exercising guidelines. This should help you to make better supplement choices based on your training objectives for Amino Acids, Protein, Energy and Endurance, Pre-Workout and Post-Workout Supplements.
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Sports Nutrition Overview
Definition of Sports Nutrition
Sports nutrition deals with nutritional guidelines for food and fluids intake to improve athletic performance. Nutrition is an essential part of any sports training regimens especially when strength and/or endurance are required. Examples of such sports are rowing, bodybuilding/weightlifting, swimming, cycling and running.
The type and quantity of food, fluid and supplements intake is determined to provide the nutrients (vitamins, minerals, carbohydrates, protein, fat and water) for the particular athlete depending the kind and intensity of exercise engaged in.
Protein intake is an important nutrient for anyone exercising/training regularly for endurance/performance (fuel your working muscles) and recovery (build and repair). Staying well-hydrated while exercising and stretching before and after exercising is a must.
Purpose of Sports Nutritional Programs
The purposes of Sports Nutritional Programs include:
- Preparing athletes before engaging in sporting activity,
- Maintaining planned performance levels during sports activity (being it competitions or regular sport exercise/training),
- Assisting the recovery of the athlete’s after sporting activity, and
- Other purposes such as monitoring athletes, providing general dietary information, guide in using supplements, specialized nutritional advice for athletes following special diets, etc.
Risks when Ignoring Nutrition when exercising
You will most likely, underperform, fatigue, loose muscle mass, risk injury, risk illness, and experience soreness, if you are exercising at Nutrient deficient (not consume enough food/liquid/supplements) levels. Listen to your body and a proper balanced calorie diet and supplementing it, when necessary, will keep you on top of your game.
Sports Nutrition when Exercising
While reading this, refer to the right-hand sidebar for recommended Supplements for Sports Nutrition.
Nutrition Before Exercise
Do not eat immediately before exercising/workout since you have competing demands on your body; moving muscles/exercising and digesting food at the same time. You may under perform and experience gastrointestinal (GI) discomfort. Ideally, depending on your body, fuel it 1 to 3 hours pre-workout/exercising.
Nutrition During exercise
While exercising intensely, you should replace fluid lost and maintain carbohydrate levels. Depending on many factors (your body & exercise environment), you should drink small amounts of fluids/water regularly (generally at least every 20 minutes).
Nutrition After Exercise
Soon after exercising (depending on the level of exercise), you need to replenish the nutrients lost during exercise. Your body can replenish the glycogen lost in the muscle tissue by taking carbohydrates and protein to rebuild and repair the muscles.
Recommended Sports Nutrition Supplements
The most effective supplements for Sports Nutrition are grouped into:
- Amino Acids / Protein Supplements,
- Energy and Endurance Supplements,
- Pre-Workout Supplements, and
- Post-Workout Supplements.
The highly recommended supplements for Sports Nutrition are based on 1,000s of user reviews. These supplements for Sports Nutrition will be continually updated. Please provide comments and submit your Sport Nutrition supplement recommendations for Amino Acids / Protein Supplements, Energy and Endurance Supplements, Pre-Workout Supplements and Post-Workout Supplements, by completing the form below.