Importance of Nutrition in Sports

Muscle Energy and Nutrition

• The primary source of energy for our muscles is carbohydrates.
• According to the Food Guide Pyramid, sugars, fats, and oils should be consumed sparingly.
• Good nutrition is essential for maintaining muscle health by providing energy, building, and repairing muscles.

Energy Sources and Carbohydrates

• Energy comes from the breakdown of carbohydrates, fats, and proteins.
• Carbohydrates should ideally provide 55-65% of total daily calorie intake.
• Carbohydrates are the best fuel for muscles, particularly for high-intensity and long-duration exercises.

Pre-Exercise Nutrition

• Consuming low glycemic carbohydrates (CHO) immediately before exercise helps to maintain blood glucose levels during exercise.
• The goal of pre-workout meals is to provide energy, prevent dehydration, and minimize gastrointestinal distress.

Post-Exercise Nutrition and Hydration

• After a workout, it is recommended to replenish fluids and electrolytes with a sports drink or water and electrolyte-rich snacks.
• The best indicator of hydration status during exercise is the color of urine, with pale yellow or clear urine indicating proper hydration.

Protein and Supplements

• The recommended protein intake for resistance-trained athletes is 1.6-2.2 grams per kilogram of body weight.
• Supplements are not recommended as a better alternative for athletes because they may not provide a performance advantage and may have negative side effects.

Fat Intake and Hydration

• High fat foods should be limited before and during exercise because they can cause gastrointestinal distress and slow down digestion.
• Signs of proper hydration during exercise include pale yellow or clear urine, regular urination, and no excessive thirst.

Female Athlete Triad

• The purpose of screening and referral efforts in addressing the female athlete triad is to identify and treat athletes with low energy availability, menstrual dysfunction, and low bone density.