Sports nutrition: when and why?

Sports nutrition: when and why?

Sports nutrition: when and why?

Exercise and a healthy diet go hand in hand when it comes to improving our fitness. Sports nutrition plays an important role in this as it helps us provide the necessary nutrients to achieve our sporting goals. But when exactly should we take sports nutrition and why is it important? In this article we will address these questions in detail.

Why is sports nutrition important?

Proper nutrition is essential for the success of our sporting activities. Our body needs energy in the form of carbohydrates and proteins to build and repair muscles. The right amount of macronutrients can help our body recover faster and promote muscle growth.

Athletes often have higher needs for certain nutrients than people who don't lead an active lifestyle. More intensive sporting training sessions cause the body to use more energy and also require more micro and macronutrients.

What types of sports nutrition are there?

There are different types of sports nutrition on the market - from protein shakes to energy gels. Each type has its own advantages and disadvantages:

1. Protein Shakes:

Protein shakes are one of the most famous products in the world of sports nutrition. They are rich in proteins and amino acids, which are essential for building muscle. Protein shakes can be consumed before or after training to provide the body with the necessary nutrients.

2. Energy Bars:

Energy bars contain carbohydrates and are a good way to get quick energy. They are particularly suitable as a snack before or during training to replenish the body's glycogen stores and maintain performance.

3. Sports Drinks:

Sports drinks are specifically designed to restore fluids as well as certain electrolytes such as sodium and potassium. This type of sports nutrition is ideal for longer training sessions or intense workouts in hot environments.

When should you take sports nutrition?

The right time to take sports nutrition may depend on what goal you are pursuing:

1. Before training:

It may be useful to eat a small meal rich in carbohydrates and protein a few hours before training. This will help ensure your body has enough energy and can repair muscle damage.

A portion of oatmeal with banana or yogurt with berries are good options for a light meal before a workout.

2. During training:

For longer training sessions (more than 60 minutes), it is often advisable to provide additional energy during training - for example in the form of an energy gel or a sports drink. These products help improve endurance and replenish glycogen stores in the body.

It is important to drink enough fluids even during training. The goal is to drink a sip of water or a sports drink about every 15-20 minutes to keep your body hydrated.

3. After training:

After training, it is important to give your body the necessary recovery time. But here too, a protein source in the form of a shake or meal can help stimulate muscle regeneration and growth.

Frequently Asked Questions (FAQs):

Q: Which foods are suitable as natural sports nutrition?

A: Natural food sources such as bananas, oatmeal, almonds, chicken breast fillet, low-fat quark and eggs are good options for athletes.

Q: How much protein should I consume daily?

A: The optimal amount of protein varies depending on activity level and individual goals. However, it is generally recommended to consume at least 0.8 grams to 1 gram of protein per kilogram of body weight per day.

Q: Can you train without sports nutrition?

A: Yes, you can also train without a special sports diet. A proper balance of macronutrients through a balanced diet can be enough for many people.

Conclusion:

Sports nutrition plays an important role in the world of sports and fitness. By making the right selection and timing of intake, we can effectively support our sporting goals. It is important to note that sports nutrition is not a miracle cure, but should just be part of a healthy diet.

Individual needs and goals should be taken into account when choosing sports nutrition products. It may also make sense to consult with a nutritionist or trainer to find a tailor-made solution.

Sources:
1. “Sport and Exercise Nutrition.” British Nutrition Foundation website.
2. Barr,S; Loucks,A; “Nutritional Considerations for Female Athletes” Clinics in sports medicine 2017
3.Jager RD et al (2017) International Society of Sports Nutrition Position Stand: protein and exercise.
4.Tipton KD & Wolfe RR (2004) Protein and amino acids for athletes.
5.Guest NS et al.(2018), Effects of ingesting a pre-workout supplement with and without synephrine on cognitive function, resistance exercise performanceand mood sta…