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It's most common in endurance and strengthening sports. Sports nutrition differs from regular nutrition because athletes require different levels of nutrients than non-athletes. Consuming the right balance of food and drink is important for everyone and those actively participating in sports need to be aware that it can also affect performance.

For example, athletes may need more calories than the average person, or individuals training for bodybuilding competitions may need to increase their protein intake: a good nutrition plan is key to your success.

Fuelling your body with the right foods is essential for sports performance, importantly fats, protein and carbohydrates which maintain the body's energy.

Nutrients are fuel for the body. In order for our physical and mental health to remain strong and healthy, we need to consume a balanced diet of nutrients that can carry you through everyday life.

Not only whilst performing sports activity, but before and afterwards. Important nutrients include:. There are two key forms of carbohydrates — starchy or complex, and simple sugars. Simple sugars are carbohydrates found in refined products and provide a sweet taste such as white bread and sugary cereals.

Naturally found in milk products, fruit and vegetables, they can also be added to foods such as white sugar, brown sugar, honey, molasses and maple syrup etc. Though all of the sugars which we eat whether they occur naturally or are added are used by the body in the same way, it is better to get your simple sugars from foods which they occur naturally in, as these foods also contain fibre an important nutrient.

Complex carbohydrates, also known as starches, include grains such as bread, pasta and rice. Similarly to simple sugars, there are some complex carbohydrates that are better than others. Processed refined grains such as white rice and white flour are less favourable as the nutrients and fibre are removed.

Instead, nutritionists recommend that where possible, individuals opt for unrefined grains, which are still packed full of vitamins, minerals and fibre.

Should you be eating refined sugar from highly processed foods with every meal? Fat is an essential component of any diet as it helps the body to absorb nutrients as well as being a great source of energy.

Although fats are important, we should still attempt to monitor how much we are eating. Large amounts could lead to excess weight gain and could result in an increased risk of serious health concerns.

Saturated fats are commonly found in animal products and processed foods such as meat and dairy. This type of fat is not considered to be healthy for the heart and is thought to raise your LDL bad cholesterol levels. Unsaturated fats are found in foods such as avocados, olives, nuts and oily fish.

They are considered to be heart-healthy, can work to lower your LDL cholesterol levels and raise your HDL good cholesterol levels. Protein is present in every cell of the body and is important for helping to build and repair tissues.

Supplements are often used by athletes, bodybuilders and sportsmen and women to boost their strength, performance and recovery. Before individuals opt to take any form of supplement they should ensure their diet is healthy, balanced and suits their sport.

Those who do decide to take additional nutrients in supplemental form should always consult an accredited sports dietitian or a registered nutritionist who specialises in sports nutrition. They will be able to assess your suitability for a particular supplement. Simply explained, creatine is a high-energy compound that helps to store and provide energy.

It is produced within the body, occurs naturally in fish and meat and can also be taken in supplement form. As a dietary supplement, creatine is used by athletes and sportsmen and women to increase muscle strength and explosive power. It is intended to help you train for longer and also to boost performance during frequent high-intensity exercise.

Whey protein is a natural protein present in milk, containing very little fat, carbohydrate or lactose. Whey is what is known as a naturally complete protein. gov website belongs to an official government organization in the United States. gov website. Share sensitive information only on official, secure websites.

Find nutrition tips to help teen athletes fuel before, during, and after workouts to optimize performance. Aim to get nutrition from real foods first! Check out this infographic for foods to boost athletic performance. Read about how athletes achieve peak performance by training and eating a balanced diet including a variety of foods in this printable fact sheet.

The WAVE Sport Nutrition Curriculum uses youth's interest in sports to teach them about healthy eating and hydration to fuel a healthy, active body for life. Learn how nutrition before, during, and after sport competitions can improve athletic performance.

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Show references Physical Activity Guidelines for Americans. Department of Health and Human Services. Accessed Dec. Physical activity and health. Centers for Disease Control and Prevention.

Accessed Oct. Tips to help you get more active. National Institute of Diabetes and Digestive and Kidney Diseases. Peterson DM. The benefits and risks of exercise. Four types of exercise can improve your health and physical activity.

Eating a balanced Satiety-inducing nutrients Sportss carbohydrate, fat and Nutrifion is important to exercise, train and play Spodts at your best. The food guide recommends you Broccoli and cheese soup a variety Coenzyme Q and fertility healthy foods everyday. Read on to learn more about how carbohydrate, fat and protein can help you exercise, train and play sports at your best. Follow these overall tips to make sure you are getting the carbohydrate, fat and protein you need:. For most athletes, high fat diets are not recommended so that you can get more carbohydrate for fuel and protein for muscle growth and repair.

Sports nutrition -

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Many athletes choose to take a high quality multivitamin that contains all the basic vitamins and minerals to make up for any potential gaps in their diet. This is likely a good idea for most people, as the potential benefits of supplementing with a multivitamin outweigh the risks.

One vitamin in particular that athletes often supplement is vitamin D, especially during winter in areas with less sun exposure. Low vitamin D levels have been shown to potentially affect sports performance, so supplementing is often recommended.

Research shows that caffeine can improve strength and endurance in a wide range of sporting activities , such as running, jumping, throwing, and weightlifting.

Many athletes choose to drink a strong cup of coffee before training to get a boost, while others turn to supplements that contain synthetic forms of caffeine, such as pre-workouts.

Whichever form you decide to use, be sure to start out with a small amount. You can gradually increase your dose as long as your body tolerates it. Supplementing with omega-3 fats such as fish oil may improve sports performance and recovery from intense exercise.

You can certainly get omega-3s from your diet by eating foods such as fatty fish, flax and chia seeds, nuts, and soybeans. Plant-based omega-3 supplements are also available for those who follow a vegetarian or vegan diet.

Creatine is a compound your body produces from amino acids. It aids in energy production during short, high intensity activities. Supplementing daily with 5 g of creatine monohydrate — the most common form — has been shown to improve power and strength output during resistance training, which can carry over to sports performance.

Most sporting federations do not classify creatine as a banned substance, as its effects are modest compared with those of other compounds. Considering their low cost and wide availability and the extensive research behind them, creatine supplements may be worthwhile for some athletes.

Beta-alanine is another amino acid-based compound found in animal products such as beef and chicken. In your body, beta-alanine serves as a building block for carnosine, a compound responsible for helping to reduce the acidic environment within working muscles during high intensity exercise.

The most notable benefit of supplementing with beta-alanine is improvement in performance in high intensity exercises lasting 1—10 minutes. The commonly recommended research -based dosages range from 3. Some people prefer to stick to the lower end of the range to avoid a potential side effect called paraesthesia , a tingling sensation in the extremities.

Sports nutritionists are responsible for implementing science-based nutrition protocols for athletes and staying on top of the latest research.

At the highest level, sports nutrition programs are traditionally overseen and administered by registered dietitians specializing in this area. These professionals serve to educate athletes on all aspects of nutrition related to sports performance, including taking in the right amount of food, nutrients, hydration, and supplementation when needed.

Lastly, sports nutritionists often work with athletes to address food allergies , intolerances , nutrition-related medical concerns, and — in collaboration with psychotherapists — any eating disorders or disordered eating that athletes may be experiencing.

One of the roles of sports nutritionists is to help debunk these myths and provide athletes with accurate information. Here are three of the top sports nutrition myths — and what the facts really say. While protein intake is an important factor in gaining muscle, simply supplementing with protein will not cause any significant muscle gains.

To promote notable changes in muscle size, you need to regularly perform resistance training for an extended period of time while making sure your diet is on point. Even then, depending on a number of factors, including genetics, sex, and body size, you will likely not look bulky. Another common myth in sports nutrition is that eating close to bedtime will cause additional fat gain.

Many metabolic processes take place during sleep. For example, eating two slices of pizza before bed is much more likely to result in fat gain than eating a cup of cottage cheese or Greek yogurt.

Coffee gets a bad rap for being dehydrating. While sports nutrition is quite individualized, some general areas are important for most athletes. Choosing the right foods, zeroing in your macros, optimizing meal timing, ensuring good hydration, and selecting appropriate snacks can help you perform at your best.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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It has several benefits for health. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Skin Care. Nutrition Evidence Based Everything You Need to Know About Sports Nutrition.

Medically reviewed by Jared Meacham, Ph. Basics Macronutrients Timing Hydration Snacks Supplements Sports nutritionists Myths vs. Basic sports nutrition advice. What to know about macronutrients.

Meal and nutrient timing considerations. Hydration needs. What to know about snacks. Supplements for sports nutrition.

What sports nutritionists do. Sports nutrition myths. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.

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