Sports and Food: What You Need To Know

Sports and Food

Engaging in physical activities are as important as eating a healthy food. Athletes usually try out different food to improve their performance, but there are supplements and nutrition for specific sports on the market.
Are these supplements effective? What sort of food should be taken during exercise? Here are some facts about food that should be taken during physical activity.
There are three categories of nutrition for athletes which include: food supplements, basic daily diet, and specific sports food such as energy bars and special drinks.

Food supplements

There are different types of supplements for athletes available on the market. There are vitamins, carbohydrates, proteins, minerals, and many more. Supplements for weight loss are also available and are used in the sports world.
Research shows that, if these supplements are not used correctly, they will give little benefit to the body and there are ongoing studies on the effects of different supplements.
There are some commonly used supplements whose effects have been proven. They include:
• Caffeine – This improves performance, except in a short, high intensity exercise.
• Creatine – It improves an athlete’s performance in single and repeated sprint bouts. It also improves the recovery between bouts.
• Phosphate salts – It improves athletes performance for short period activities.
Ensure that you do not abuse these supplements but use them correctly and safely.

Specific sports food

There are also specific sports food with more useful effects than supplements. They include drinks that are rich in carbohydrate. These carbohydrate-rich drinks are useful for long period physical activities of at least 45-minutes. They help improve endurance. Protein buildup can also be stimulated by the addition of proteins (such as protein powders) to carbohydrate-rich drinks.
The carbohydrate-rich drinks are not useful for low-intensity exercise shorter than 45-minutes. If you feel that there is no glucose in your muscles anymore after doing only ten push-ups, and you decide to drink a full bottle of sugar-bomb drink with the hope that it’ll replenish your muscles with glucose just like that, you are taking in more energy than your body needs.
Eating food rich in carbohydrate before exercising, gives more stamina, endurance, and also improves performance.

Basic daily diet

The basic daily diet is the most important thing in the diet of an athlete, and studies have shown that, physical performance can be improved by an optimal daily diet.
These basic daily diet includes: low saturated fats (such as butter, meat, chips), vegetables, and fruits. The building of the body, the required energy for the body, minerals and vitamins necessary for building, recovery of the body is achieved with these basic diet.
Matching your diet closely with the sport practiced depends on certain factors such as the type of sport and the energy needed daily.
For body-builders and endurance athletes, vitamins and mineral supplements are useful because, a high energy intake is required. You don’t need to take supplements when you have a regular diet or when you are not doing any activity that is above average.
But, when your diet is optimal, you’ll certainly get lots of benefit from it.

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