The diet and nutrition required for any sportsperson are different and tailored to the specific needs and training regime of the person. The diet varies with the sport and it is required to consult a sports nutritionist for it.

1. Sports Food and
Nutrition
By,
Hritika Solanki
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2. Introduction
• Consuming the right balance of food and drink is important for everyone and those actively
participating in sport need to be aware that it can also affect performance.
• For example, athletes may need more calories than the average person or individuals training for
bodybuilding competitions may need to increase their protein intake: a good nutrition plan is key to
your success.
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3. Nutrients
• Carbohydrates are the primary fuel used by working muscles, so adequate intake is essential for preventing
muscle fatigue.
• Fats provide fatty acids that can be used as a source of energy - especially if exercise sessions last longer than
one hour. Fats also provide the building blocks for hormones and the formation of cell walls.
• Protein can be used as a source of energy and is critical for building new muscle tissue. If you're taking part in
resistance training, your body will require additional protein.
• Rehydration with water and sports drinks containing sodium are often consumed depending on the athlete and
sporting event. Lack of sufficient hydration for athletes may lead to the following:
1. Hypohydration (dehydration)
2. Hypovolemia (decreased plasma/blood volume)
3. Hyponatremia (low blood sodium levels/water intoxication)
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4. Carbohydrates
Carbohydrate needs in a daily diet can range from 45
to 65% of total food intake depending on physical
demands.
Proteins
Protein requirements can vary significantly ranging
from 0.8g to 2g per kilogram of body weight per day.
Fats
Research findings recommend an athlete consume
approximately 30% of their total daily caloric intake
as a healthy fat.
Macro Nutrients Micro Nutrients
The most important vitamins and minerals for
athletes include:
Calcium
Iron
Zinc
Magnesium
The vitamin B complex
Vitamins C, D and E due to their role in the
efficiency of muscle contraction; both smooth and
cardiac muscle.
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5. Athletes plate according to McKenna Welshans
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6. Sports Supplements:
 Sports food: sports drinks, bars, and gels, electrolyte supplements, protein supplements, liquid meal
supplements
 Medical supplements: iron, calcium, vitamin D, multi-vitamin/mineral, omega-3 fatty acids
 Performance supplements: creatine, caffeine, sodium bicarbonate, beta-alanine, nitrate
• Creatine: creatine is used by athletes and sportsmen and women to increase muscle strength and explosive
power. It is intended to help you train for longer and also to boost performance during frequent high-intensity
exercise.
• Whey Protein: Whey protein is a natural protein present in milk, containing very little fat, carbohydrate or
lactose. Another benefit of whey protein is that it is extremely easy to digest. This means it is absorbed quickly
and can provide instantaneous nourishment to the muscles.
• Glutamine: Glutamine protects against increases in blood ammonia in football players in an exercise intensity-
dependent way.
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7. Endurance training:
 Endurance programs are defined as one to three hours per day of moderate to high-intensity exercise. High-energy
intake in the form of carbohydrates is essential.
 According to research, target carbohydrate consumption for endurance athletes ranges from 6g to 10g per kilogram
of body weight per day.
 Fat is a secondary source of energy used during long-duration training sessions. Endurance athletes are more at risk
for dehydration. Replacing fluids and electrolytes lost through sweat are necessary for peak performance.
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8. Strength
 Resistance training programs are designed to gradually build the strength of skeletal muscle. Strength
training is high-intensity work. It requires sufficient amounts of all macronutrients for muscle
development.
 Protein intake is especially vital to increase and maintain lean body mass. Research indicates protein
requirements can vary from 1.2g to 3.1g per kilogram of body weight per day.
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9. Products in the market
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10. References
• https://www.nutritionist-resource.org.uk/articles/sports-nutrition.html
• https://www.lancastergeneralhealth.org/health-hub-home/2020/march/what-
athletes-should-eat-back-to-the-basic-food-groups
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