Sport is a great way to stay fit and in shape. Many individuals are focusing their efforts on improving their health and immunity after the pandemic. They are trying out different sports and are trying to lead a healthier lifestyle with regular exercise and eating well.
Playing sports or exercising requires training and stamina. This exertion can result in muscle damage and fatigue if proper nutrition is not taken. Nutrition intakes differ for active adults and competitive athletes along with factors including weight, height, age, gender, BMI, time of day, etc.
Energy comes primarily from our food and fluid intake. The macro and micronutrients are together required for the proper functioning of our body. Macronutrients are mainly composed of carbohydrates, proteins, fats, and water.
- Carbohydrates
Carbohydrates include both simple and complex sugars. It is the main source of energy. Carbohydrates are broken down into glucose which is used to generate energy by the body cells. It can be used immediately or stored in the body. Carbohydrates should account for 45 to 65 percent of a person’s daily calorie intake.
- Proteins.
Proteins are large, complex molecules that play many critical roles in the body. They are required for the structure, function, and regulation of the body’s tissues and organs. They provide structure and support for cells. Proteins help protect the body from foreign particles and assist with the formation of new molecules by reading the genetic information stored in DNA.
- Fats
Essential fatty acids, which the body cannot produce on its own, are found in fat. Fat aids in the absorption of fat-soluble vitamins such as vitamins A, D, and E. Food is stored in the form of fat. It generates energy in the form of carbs in the body. The fat that lies beneath the epidermis protects the body against rapid heat loss.
- Water
Water is also an integral part of nutrition, which is often forgotten or neglected. Keeping hydrated is essential for every human being. Water regulates our body temperature and is very important for the smooth operation of the body.
These four macronutrients along with other micronutrients like vitamins and minerals are necessary for the proper functioning of the body. Hence, everyone should consume a well-balanced and healthy diet. The nutritional supplements products can help in having this well-balanced and healthy diet.
When it comes to athletes and other sport-persons, nutrition can help enhance athletic performance. Sports nutrition is different as athletes require different amounts of nutrients compared to non-athletes. All sports can be categorized into strength and endurance sports. To perform well the body needs sufficient energy and fuel for generating that energy. The nutrition supplement manufacturers today focus on sports nutrition that can help one cope with heavy workout sessions & training.
To meet athletes’ energy needs, they need to consume an optimum number of calories. If this energy requirement is not met then the body will utilize fats and lean body tissue which can lead to the loss of strength and endurance. Furthermore, the immune system, endocrinal function, and musculoskeletal function will be affected adversely. Low-calorie intake can result in a slower resting metabolic rate i.e., lack of energy can make our body go into energy-saving mode hence not only affecting the metabolism but also slowing down other bodily functions that can lead to fatigue, lethargy, and in long run affect the athlete’s performance. Hence sports nutrition is a very wide topic of study that encompasses the type of nutrition, quantity of food required, and the time of consumption that suits the routine and regimen of the sports person.
As a sports person you can plan your nutritional requirements depending on your objective:
Eating for Endurance
Endurance training consists of one to three hours of moderate to high-intensity exercise per day. It is critical to consume a lot of energy in the form of carbohydrates. According to studies, endurance athletes should consume 6 to 10 grams of carbohydrates per kilogram of body weight every day. The nutritional supplements containing nutrients such as glycogen loading, caffeine, and sodium bicarbonate tend to benefit endurance athletes.
Eating for Strength
Resistance training regimens are intended to gradually increase skeletal muscle strength. Strength training is a form of high-intensity exercise. Muscle development necessitates adequate levels of all macronutrients.
Protein is very important for gaining and maintaining lean body mass. Protein needs might range from 1.2g to 3.1g per kilogram of body weight per day, according to research. Nutritional supplements products such as creatine, protein supplements, and amino acids are commonly used by athletes to enhance performance.
Eating for Competition
Sports nutrition requirements differ depending on whether you’re training for a competitive sport or not. Strength athletes, for example, try to increase lean mass and body size in order to improve their performance in their sport. Endurance runners concentrate on losing weight and fat in order to perform at their best during their races. You have a wide range of options when you are looking for health and wellness products to maintain your nutrition needs.
Eating for gym
To help your muscles recover and to replace their glycogen stores, eat a meal that contains both carbohydrates and protein within two hours of your exercise session if possible. Consider a snack if your meal is more than two hours away. Good post-workout food choices include: Yogurt and fruit. You can easily incorporate gym nutrition products as well into your daily routine.
Nutrient supplement products and health and wellness products are used by many athletes as they are a not only safe but easier way to maintain a well-balanced food. Nutritional product manufacturers, like Titus Health Tech, have continually innovated and improved to become India’s one of the top private label nutrition manufacturers.
Proper nutrition and hydration help improve physical and mental health. It can improve performance, prevent injury due to exercising, and a quicker recovery. An informed decision should be made while combining sports and nutrition and it is advisable to take professional help from dietitians who specialize in sports nutrition. Consuming the right quantity of food and drink is important because fewer nutrients will negatively affect body functions and excess of anything is the bad hence optimum quantity of nutrients should be consumed for the best results and best performances.
Titus Health Tech, a leading gym supplement manufacturer, provides 100% whey with the use of ultra-high macronutrient protein formula, a gym nutrition supplement, with high amounts of naturally occurring amino acids that the body needs every day. With one scoop of health protein powder, it delivers 76% of protein content. Titus Health Tech also provides mass gainer that delivers high protein content with other 27 essential vitamins and minerals and dietary fiber to boost nutrient absorption. It boosts muscle size and has a faster master muscle recovery. Titus Health Tech is your partner in the journey towards a healthier lifestyle and an extraordinary sports performance.
