Sports Nutrition for before, during, and after Competition
In This Article, You get a Complete Guide on Sports Nutrition So Let’s Get Started…
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Sports Nutrition “Nutrition is a process by which the body uses food to grow and repair tissues and to maintain other bodily functions.” While sports nutrition is a study of nutrition and diet because of both nutrition and diet The same is related to the performance of the player. Sports nutrition is related to the type and quantity of liquid and food taken by the players. It is an important part of many skill training programs. However, it is most commonly used in sports with strength and endurance.
Such as – weight lifting, wrestling, cycle races, different types of races and swimmers, etc. Nutrition is of great importance in the field of sports. An adequate and balanced diet is not only given to any player to keep him fit but also to overcome physical fatigue during the games and to meet the energy requirements. To achieve a particular goal or purpose in sports, it is very important for the player to have a balanced and adequate diet.
Proved by various studies
It has been proved by various studies that there is no such food which can be improved or enhanced by the player’s performance by taking full time from the competition. But there is no doubt that if the player is regularly provided with a balanced and nutritious diet according to his need, then his various physical needs can be met. Which can definitely improve and increase their level of performance. It is very important for the person who fulfills the dietary and nutritional needs of the players to know what kind of diet should be given to the players before the competition, during, and after the competition.
Diet Before Competition
Diet Before Competition It is the fuel for the player to start taking a diet containing complex carbohydrates about one month before the competition. So that the amount of glycogen in the player’s body can be increased. The same for glycogen muscles. The player should not consume fatty and non-vegetarian food 3 to 4 hours before the competition. Because they take longer to digest. Due to which the body feels heaviness for a long time. The player should take as much as possible, 2 to 3 hours before the competition, or a diet that contains about 80% carbohydrates.
Because a carbohydrate-rich diet is quickly digested and absorbed by the body. Honey, jam, potato, kink – pastry, fresh fruits such as – Orange and grapes, etc. and red grains are examples of this type of diet. Players should avoid such foods that make gas in the stomach such as closed cabbage and cauliflower etc. A diet with more chili spices should not be consumed on the day of the competition. Fresh fruit juices or tea-coffee can also be consumed shortly before the competition.
The level of water on the day of the competition is about 500 ml. Should be kept till However, it should also be kept in mind that there is no lack of water in the body.
Diet During Competition
Diet during competition During the competition, drinks containing glucose should be consumed during the competition. Water deficiency and blood sugar levels remained. By doing this, players do not feel tired quickly. During the competition, lemon water can be consumed to maintain the balance of sodium and calcium in the body. If the duration of the game is long, the player should consume carbohydrates at regular intervals so that the amount of glycogen in the body is not reduced.
Alcohol and smoking should not be consumed at all during competitions. During the competition, water should be consumed only in moderate amounts. After the competition, a drink should be consumed immediately after the diet.
Diet After Competition
Competition to meet the lack of water in the body. Tolerance players and long-distance athletes should consume fresh fruit juices or glucose-rich beverages. Carbohydrate-rich substances should be consumed immediately after the competition to replenish glycogen. Along with this, the player should also take a limited amount of protein-rich foods. This helps to maintain and repair tissues.
In addition, the intake of protein also leads to quick recovery of muscles. For this, players should consume milk, curd, cheese or eggs, etc. A heavy diet should not be consumed immediately after the competition. The player must eat normal food only after at least one subtraction of the competition. In a normal diet, players should consume grains, rice, fruits, vegetables, meat, fish, soybeans, etc. 30 days before the next competition, the player should start collecting the amount of glycogen again.