Health & Wellness

Ingredients for Optimal Performance and Endurance in Sports

There are many factors that contribute to success in sport for an athlete, and diet is a key component in this. An athlete’s dietary requirements depend on several aspects that must be considered while planning his/ her intake. The type of sport, the athlete’s goals, the environment, and practical issues faced day-to-day are elements that have be studied before making a comprehensive diet plan of the athlete. Clearly, this cannot follow the one-glove-fits all syndrome. The importance of individualized dietary advice, ranging from day-to-day dietary advice, specific advice before, during, and after training and/or competition has been increasingly recognised by both sports enthusiasts as well as athletes.

Generally, athletes use a range of dietary strategies to improve performance. Highlighted below are a few of the basic important aspects that need attention.

Exercise duration and exercise intensity are two primary variables that influence the body’s adaptive response to a bout of endurance training. Nutrition also plays a vital role in determining the outcome. So how does this happen? By altering the availability of nutrients before, during and after the exercise, it can impact the training response to give desired results. The right combination of nutrients at the right time helps reduce muscle injury, soreness and enhances good strength building.

For many athletes, maximizing glycogen stores is a key strategy. Consuming required amount of carbohydrates in your daily diet is critical in determining your glycogen stores. Carbohydrate intake during exercise is good. It maintains high levels of carbohydrate oxidation, prevents hypoglycaemia (low blood sugar), and has a positive effect on the central nervous system.

Overall, the importance of consuming carbohydrates by athletes before exercise is well-known. Carbohydrates are the primary fuel so one must ensure adequate amounts of carb loading pre-workout based on exercise duration and intensity. It is also important to take cognisance of the fact that whether the athlete is exercising in a fasting state or fed state. These factors in combination appear to have a far greater effect on performance than just the size or timing of the meals.

As far as protein is concerned, protein consumption prior to or during endurance and resistance exercise has been shown to enhance rates of muscle protein synthesis (MPS)

Optimizing fluid replenishment is fundamental during exercise. Correct fluid replacement practices are especially crucial in endurance events lasting longer than an hour where the participating athlete might have not consumed adequate food or fluid before exercise. This also holds true in cases where the athlete is exercising in an extreme environment (heat, cold, or high altitude).

There are supplements that have shown to enhance an athlete’s performance.  These include caffeine, beetroot juice, beta-alanine (BA), creatine, and bicarbonate. There are many ongoing research studies on this.  In recent years, research has focused on the role of nitrate, beta-alanine (BA), and vitamin D and performance. Nitrate is most commonly provided as sodium nitrate, beetroot juice or beetroot extracts.

Nonetheless, it is advisable for each athlete playing their respective sport to seek dietary advice from a qualified professional who will provide dietary recommendations tailor made for their individual requirements including supplements as and when required to ensure optimal performance.

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