Nutritional Needs of Athletes

Study Notes

Athletes require different nutritional needs compared to the general population.

The type of sport a player practices, the playing environment, and the age of athletes all play a role in their nutritional needs.
Athletes in the Arabian Gulf region, with its hot desert climate, may experience challenges due to high temperatures.

An athlete's energy needs depend on factors such as weight, intensity, duration, and frequency of training.
A comparison of energy expenditure for athletes with different weights shows a significant difference, highlighting the importance of athletes maintaining their ideal weight.
Athletes generally need between 3,000 and 4,500 calories per day.

Football: An athlete weighing 55 kg expends 416 calories during one hour of practice. This increases to 678 calories for an athlete weighing 85 kg.
Basketball: An athlete weighing 55 kg expends 352 calories during one hour of practice. This increases to 575 calories for an athlete weighing 85 kg.
Volleyball: An athlete weighing 55 kg expends 234 calories during one hour of practice. This increases to 384 calories for an athlete weighing 58 kg.

There is no magical food for optimal performance before games.
Proper nutrition is not an overnight solution but requires consistent healthy dietary practices for several weeks or months.
It is recommended to consume a light and easily digestible meal 3 hours before a game, allowing enough time for digestion.
Eating shortly before exercise redirects blood flow to the digestive system, potentially affecting athletic performance.
Pre-game meals are recommended to be high in carbohydrates, such as rice, bread, or fruits, and low in fats and proteins, which take longer to digest.
Some nutrition experts recommend a pre-game meal containing 500 to 1,000 calories, depending on the athlete's weight and the type of exercise.

The meal should be light and easily digestible.
The meal should be consumed 3 hours before the game or workout.
Avoid spicy food, as it can cause undesirable digestive issues.
Avoid gas-producing foods or eliminate them entirely.
Ensure adequate fluid intake.
Avoid salty foods like salted fish, pickles, and fish sauce.
Avoid excessive intake of tea and strong coffee.
Refrain from consuming alcoholic beverages, as they are religiously forbidden and harmful to health.
Avoid trying new foods before a game and leave it for after the event.
Athletes who experience anxiety or stress leading to appetite loss can consume sports drinks under medical supervision.

Not all sports drinks available in the market are beneficial, and athletes should use only those that are recommended or under medical supervision.

                                                                                  ### Example of a Pre-Game Meal

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