Sports nutrition is the study and implementation of a diet/plan that is designed to increase athletic performance.

Best performance is achieved by providing the right amount of food type (protein, carbohydrates, fats, fiber, etc.), fluids, and nutrients to maximize energy and aid in sports recovery.

The main role of sports nutrition is to support the training program. Dietary intake for performance will change as the training regime changes. Poor nutrition can lead to injury, fatigue, and poor recovery, all three of which can hinder as to how efficiently an athlete performs.

An individual’s needs will vary depending on a multitude of factors – age, genetics, gender, sport, lifestyle. This is where combining bespoke training for weight-loss/performance with a personalisednutrition and lifestyle plan vastly improves client outcomes and satisfaction.

The three principles are:

• Fuelling – providing the body with food to enhance stamina, strength, and clarity.
• Hydration – preventing dehydration and fatigue, whilst optimizing muscle performance.
• Recovery – to aid in recovery after exercise.

The benefits of sports nutrition include:

• Allows you to train harder longer.
• Delays onset of fatigue.
• Improves body composition and strength.
• Enhances focus and concentration.
• Prepares the body for the next day’s workout.
• Helps maintain healthy immune function.
• Reduces the potential for injury.

There are seven (7) major kinds of nutrients:

• Carbohydrates.
• Proteins.
• Fats.
• Vitamins.
• Minerals.
• Dietary fiber.
• Water.

Carbohydrates

Carbohydrates are a major source of energy of our body, and they come mainly from grains, such as rice and noodles. Besides, fruit, root vegetables, dry beans and dairy products also contain carbohydrates.

Proteins

Meat, fish, seafood, eggs, dairy products, dry beans and bean products are good sources of protein. Its major functions include building, repairing and maintaining healthy body tissues.

Fats

Fats can be found in foods such as meat, fish, seafood, dairy products, nuts, seeds and oils. Fats serve as an energy source. They prevent heat loss in extreme cold weather and protect organs against shock. They are responsible for making up part of our body cells and transporting fat-soluble vitamins such as vitamin A, D, E and K.

Vitamins

There are many kinds of vitamins from various food groups and they participate in different body metabolism such as maintaining healthy skin and hair, building bones and releasing and utilizing energy from foods. Vitamins can be classified into water-soluble and fat-soluble vitamins.

Minerals

Minerals are a group of essential which regulates many body functions such as fluid balance, muscle contraction and transmission of nerve impulses. Some minerals also contribute to body structure and build strong and healthy bones, such as calcium

Dietary fibre

Dietary fibre is the indigestible part found in plant. It helps stabilise blood sugar, promote gastrointestinal health and prevent constipation. Dietary fibre can be classified into soluble and insoluble fibre.

Water

Water is the most abundant substance in human body and is also an essential nutrient to maintain our health. The major functions of water include regulation of body temperature, production of body fluids, transportation of nutrients and removal of waste products.