SPORT NUTRITION
In sport nutrition, muscles require energy to work. Active individuals should eat a variety of food in the proper amount to obtain sufficient nutrients and energy . the middle to upper end of the ranges listed for each food group of the food guide pyramid would be the appropriate number of servings for most active individuals. An athletes diet should consist of about 60 percent carbohydrate (starches and sugars), 12-15 percent protein, and less than 30 percent fat,. Glycogen, the body’s storage form of carbohydrate, is the fuel for most moderate- and high intensity activities. Low intensity exercise uses fats as the major energy source. The carbohydrate requirements per kilogram of body weight is at least 5 grams for non athletes , 6 to 7 grams fro most recreational athletes, and 8 to 10 for individuals who participate in aerobic activities for one hour or more each day. The protein requirement per kilogram of body weight is 0.8 grams for non athletes, 1.4 grams for endurance trained athletes, and 1.7 grams for strength trained (or cross trained ) athletes. Carbohydrate loading, or muscle super compensation is the technique whereby an individual increases glycogen stores above the normal levels by increasing the amount of training during the week prior to an athletic event. In the high carbohydrate diet for carbohydrate loading, 70 percent of the kilocalories come from carbohydrates. Prevent meals, eaten one to 4 hours prior to an athletic event, allow athletes to top off their glycogen stores just before competition. The 300 to 800 kilocalorie meal should consist mostly of carbohydrates, have a moderate amount of protein, and contain little fat or fiber. If an event lasts for at least 90 minutes, the athletes can improve performance by consuming 25-30 grams of carbohydrates every 30 minutes during the event. Drinking 4-8 ounces of a sports drink (6-8 percent carbohydrate) every 15-20 minutes provides the right amount of carbohydrates and fluid.
Within 30 minutes after exercising and continuing for at least four hours, an athlete should consume some high carbohydrate food (or drink) to replenish glycogen stores that have been used up . Either liquid or solid carbohydrate feedings are equally effective. Regular exercise increases protein requirements, yet the average person living in an industrialized nation routinely eats more than enough to meet the added demands of exercise. Most athletes, including vegetarian s, can obtain all the protein they need thoroughly a healthy diet, protein or amino acid supplements typically are not necessary. Like everyone else, athletes should carefully watch their fat consumption . A high fat die will lead to the same health risks for athletes that are seen in more sedentary individuals. Vitamins and mineral requirements for athletes are generally the same or only slightly higher than for more sedentary adults. In a healthy diet, athletes usually consume more than enough vitamins and minerals to meet their requirements. Some athletic individuals may benefit from a daily multivitamin/ mineral supplement; mega doses, however, may cause toxic reactions. Water is critical both in regulating internal body temperatures and in cooling the body during exercise. Without adequate fluid, overheating leads to dehydration and heat illnesses such as heat cramps, heat exhaustion and heat stroke. Fluids guidelines for athletes should be carefully followed.
Ergogenic aids are physical, mechanical, nutritional, psychological, or pharmacological substances or treatments that are intended to directly improve athletic performance. These aids should be used only with caution, if used at all. Illegal or dangerous drugs should always be avoided.