Nutrition Introduction:-
Major Nutrients of Food:
- Protein
Fat
Carbohydrates
Vitamins
Minerals
Water
Nutrition:-
Nutrition is a basic human need and prerequisite to a healthy life. A proper diet is essential from very early stages of life for proper growth, development and to remain active.
Nutrients:-
Are components of food which are required for physical growth, and development, maintenance of normal body function and physical activity. There are some non-nutrient components also present in various food which help in maintaining health.
Institute of Medicine’s (IOM) 2005 Dietary Reference Intakes recommends
- 45-65% of calories come from Carbohydrates
- 20-35% of calories come from Fats
- 10-35 % of calories come from Proteins
Why is nutrition important in sports?
Nutrition has been an integrated part of sports science since long. However its effects and consequences have gone through long term studies and is still evolving along with growing experiences on players and researches.
Its effects and benefits on sports professionals have grown over decades through researches and developments in sports science.
- The most important part of sports nutrition is developing a healthy eating habits from early stages of life. It will not only help in enhancing the performance but will also maintain the long term health of an athlete.
- Consuming appropriate food items before and after training can help in recovery for the next day’s session.
- Maintaining body weight for weight category related events can be achieved through nutritional support without affecting the performance.
Steps towards enhancing performance in sports through nutrition:
- Quality of Food: The versy first step is to make healthy and balanced food choices.
- Quantity of Food: How much, when and how often
- Recovery and Hydration: The right amount of hydration and post training recovery meets the physical requirements during preparatory stage.
- Supplementation through proper consultation with doctor or nutritionist.
Healthy Food Habits:
- Eat at least 500-700 gms of vegetables and fruits to meet the daily requirement of vitamins, minerals and antioxidants and this in return will improve your performance.
- Eat breakfast daily and never skip a meal. Take small and frequent meals.
- Have atleast 10-15 minutes of sunlight exposure daily to get vitamin-D for your body.
- Have meat 3 times a week to maintain the level of iron in the blood. Vegetarians should eat lots of green leafy vegetables.
- Consume at least 500 ml of low fat milk and milk products every day to avoid calcium deficiency in the body.
- Your plate should be full of various foods of different natural colors of rainbow.
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