All About Sports Nutrition

The body essentially uses ATP or adenosine triphosphate for energy. This ATP is found in the body in limited amounts. Body also uses PCr or Phosphocreatine, muscle Glycogen and Fats in the form of free fatty acids and triglycerides for the production of ATP. The fuel used for energy depends on the intensity and duration of exercise, Thus PCr is used as an instant source to provide ATP followed by ATP reserves and glycogen. For
exercises carried out at lower intensities and longer duration, the body uses glycogen and I fats as fuel source.There is a large amount of fat in our body, istic goals and aims. What are we taking the which can be used as fuel for exercise. But the sports diet for, should be answered first before problem with fat utilization is that with fat as starting a diet schedule. If weight loss is the the fuel source, exercise cannot be maintained goal, then low calorie diet and lots of physical at higher intensity. Fat provides a slow ATP activity in the form of exercise is essential. No flow, which causes either the athlete to slow sports will help in that case. The second step is down or to keep on performing at lower inten- to realize if a sports diet is essential at all. Atheist. There is no lactic acid accumulation when letes don't realize that the marketed products, we use fat as fuel source thus as we all must diets and supplements are of no use to their
have experienced we can perform at lower sports. For example, a cricketer who uses fat
intensities of exercise for a longer time with- as a fuel for energy will not benefit at all by
out feeling tired.i.e. rice and white bread will make you fat! This is an :)Utdated concept; yet, in India we have people still advocating it based on their personal experiences. Stay away from people who say this, it would just indirectly indicate that they are not well ready and way behind time. Sportsmen suffer at the hands of such people, as there is a definite role of carbohydrate loading in Sports.

How to plan
Unbiased research carried out all over the world has shown that the daily requirements of vitamins and minerals for athletes are no different than those for non-athletes. Still we have pharmaceutical companies trying to sell their products claiming that certain vitamins and minerals improve performance. A diet deficient in these substances would need supplementation, but a normal balanced diet would provide the entire essential vitamins and minerals. There is no improvement in performance seen after taking any vitamins in excess.
As we have already seen that Carbohydrate and Fats are used for fuel the diet should be planned to provide these fuel sources to the maximum. Again the fuel source being used depends on the intensity and duration of exercise or the type of Sports, the sports diet for each sport would differ. Let us discuss a few sports and see how the diet would differ.

Cycling
Time duration of these events varies,but in general, cycling is an endurance event. These athletes use fats and muscle glycogen. However the dietary intake differs from a cricket player or a golf player as the event takes place at a much. higher intensity and the ath letes are well trained. These athletes essentially require a diet high in carbohydrate fts. le performing_higher mtenslty glycogen therefore these athletes would benefit from carbohydrate loading. Marathon running or long distance swimming athletes will have similar dietary needs. Again Creatine or any other supplements will be of no help to these athletes.

Boxing
It's highly explosive sport. It demands that. the athletes use sudden force and instant generation of power. These athletes use PCr for instant source of energy. Creatine supplementation would help such athletes if they were deficient in Creatine in the first place. Sprint runners or weight lifters, who use explosive force, will have similar requirements in their diet.
Carbohydrate loading, high protein diets, Creatine and other pills and potion supplementation are commonly used for diet modification. Not all athletes benefit from these modifications and these things are not for all athletes and sports. Genetics still plays an important role in performance and diet can have'minor if any influence on performance. Carbohydrate loading essentially increases body stores of muscle glycogen. This is achieved by eating high carbohydrate diet after exercise to allow maximum muscle glycogen storage. Fat loading though not required is carried out by some athletes particularly marathon runners or cyclist to achieve a high fat level to provide fuel for exercise.High protein diets are required for resistance training athletes and endurance athletes as studies have shown that there is higher protein breakdown in these athletes while performing their sport. High protein is not used as fuel for exercise. Creatine loading is again of use only in explosive sport athletes and will be of no help to increase muscle bulk and muscle mass. Vitamins and minerals will not help a person already taking enough of these substances to improve performance neither will these substances improve muscle strength and muscle mass. Fluid intake is very important before, during and after the event. The fluid intake should have carbohydrate, electrolytes and water. The more amount of fluid
FOOD AND NUTRITION
that one consumes better will be the recovery from lost fluid through sweat.
Children and Sports Nutrition Summer time, summer camps, summer vacation, is the time for more sports less study and more of outdoor gas. Parents all over the world are worried about what their child should eat and drink during these times. The best advice is to give balanced diet and a plenty of fluid intakes. It is time, we realize that 'don't drink water after you exercise' is granny's myth and children of all ages require more fluids. Let them drink as much water and whenever they want to. Don't alter their diet; add variety rather than forcing them to eat what you want them to eat.
Common advice given to parents is to make the child eat what you eat and along with you on the dinner table. This way he learns the table manners and also learns that food is for eating and not for mummies to run around the house pleading him to eat.
Conclusion.

Sports Nutrition is thus not eating anything more or less; or eating anything costly. Best nutrition is achieved by eating a balanced diet. Understanding the sports and its requirements are essential for charting out a diet plan for athletes. Don't get misled by advertisement. Not all supplements are for everyone and anyone. Eat healthy, Drink plenty of water to get the best results and win more medals.