Importance and Requirements of Nutrition for Sports Persons

Carbohydrates are the prime energy source, help spare proteins for their intended use to repair tissue and fuel the central nervous system and also the red blood cells. Sports people require something known as carbohydrate loading, that is loading the muscles with carbohydrate to maximize glycogen levels – ensures adequate energy reserves for competition.

Protein is the structural constituent of cells, tissues, enzymes and hormones. It is required to improve immunity and to maintain water and electrolyte imbalance. Protein for sports persons is important improve immunity and maximize recovery during and after event. Requirements of protein vary between 2 g to 2.8 g per kg body weight per day.

Fats are concentrated sources of energy, provide protection and insulation to vital organs, are structural components of cell membrane and improve the taste and feel of food while also increasing satiety. About 15% to 20% of total daily energy requirements should be met with fats in diet.

Vitamins and minerals of special importance for sports persons are Vitamin B, C, D, calcium and Iron. Although there are no specific recommendations for them, only adequate intake of calories, inclusion of fresh fruits and vegetables, nuts and legumes in daily diet, is able to meet the additional needs. Supplementation, should be undertaken only after recommendations from professionals.

Fluids requirements vary between sports persons depending on the duration and intensity of exercise, environmental conditions and losses. Hydration is the key component of athletic success and to maintain body temperature. Dehydration can compromise athletic performance. Although many athletes consume fluids based on their thirst, being thirsty means partial dehydration has already set in.