Author(s):
1. Nida Asghar:
Department of Human Nutrition & Dietetics, UCM,Sahiwal,Pakistan
2. Shakeel Hussain:
Department of Human Nutrition & Dietetics, UCM,Sahiwal,Pakistan
3. Aamna shahid:
National Institute of Food Science and Technology,UAF,Pakistan
Abstract:
Sports nutrition refers to nutritional strategies that is designed to increase athletic performance. Athletes' energy requirements are different than the average person because their body expand more energy. So their body needs additional nutrients to recover from intense physical activity. For peak athletic performances nutritional needs include sufficient calorie intake, adequate hydration, and attention to timing of meals. The athlete may experience deficits in speed, strength or stamina as well as decreased focus on exercise with fatigue and high risk of injury who is not wellfueled or hydrated. Physical activity can improve the muscle strength and boost your endurance. Muscle building supports the bone and joints. For children and adolescents (6-17 years) recommended physical activity is 60 minutes or more. People with the age of 18-64 years do at least 30minutes' walk and exercise daily. You also need more protein when you start an exercising activity. Most athlete requires 40-60% of carbohydrates, 20-25% of protein, and 20-30% of fats from healthy sources of fat (usually from plant sources). Consumption of CHO (unrefined whole wheats) can increase the stores of glycogen in athlete body and fat is also work as a primary fuel which help to combat with fatigue. Protein from diet and supplements like whey protein helps to repair and strengthens muscle tissue. Getting enough protein supports the growth of muscle which is essential for peak athlete performance. Calcium rich food in diet helps to strengthen bones and reduces the risk of bone fracture. Before exercise an intake of carbohydrates is required to top up blood glucose to delay fatigue. After exercise fluid intake should be consumed because dehydration can impair athletic performance. Consuming fluids at a level of 400-800ml per hour of exercise might be suitable way to avoid dehydration. Coconut water is a best option to maintain the balance of electrolytes. A well-planned diet should meet most of an athlete's vitamin and minerals need, also provide enough protein to promote muscle growth and repair.
Page(s):
36-36
DOI:
DOI not available
Published:
Journal: International Food & Nutrition Conference" August 18th-20th, 2022, University of Swat, Swat (Book of Abstracts), Volume: 1, Issue: 1, Year: 2022
Keywords:
healthy activity
,
balance diet
,
athlete nutrition
,
importance of physical activity
,
nutrition for sports men
References:
References are not available for this document.
Citations
Citations are not available for this document.