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Sports Nutrition and Supplements

Sports/fitness nutrition and exercise are the elixirs of athletic success. Your quality of health is dependent on the exercise you do and in turn good health is also the result of good nutrition. Almost any problem an athlete may have could be helped or possibly cured by exercise and/or by the proper nutrition. Therefore, sports nutrition and exercise have positive effects on every aspect of your athletic life. Consult your doctor and/or dietician before you start a new nutrition plan.

Why You Train/Exercise!

You train or exercise to achieve the basic benefits of physical fitness. These are:

· Athletic success - success at sports

· Weight management - weight loss, weight gain

· Good general health - mental health, disease prevention, and physical health

· Improved sex life

These benefits of physical fitness cannot be achieved soley by training. You also need good sports nutrition to solidify your success.

The Goals of Good Sports Nutrition

· Supply adequate calories to meet growth and development needs of all sports participants - bodybuilder, athlete, dancer

· Provide the extra calories needed for the physical activities in youth and adolescent years.

· Enlighten fitness participants to what foods are nutritious and beneficial to their success.

· Provide nutrients from all foods so earmarked.

· Inculcate in participants sound nutrition for life practices and principles that will serve them in every aspect of their lives.

· Insure that participants recognize the need to be properly hydrated during workouts, training sessions and competition.

· Insure a faster recovery after workouts, training sessions or competitions.

· Supply more energy and motivation to participate in activities.

· Increase endurance, speed and weight control.

Protein Supplements vs Good Sports Nutrition

What is most needed is a balanced sports nutrition plan. Muscles develop best from exercise, rigourous training and good nutrition. Excess proteins/amino acids do not go towards building muscles, but instead are burned for energy or stored as body fat. Unlike carbohydrates, proteins cannot be stored in the body to be used later on. Sometimes you will need protein supplements, if your sports nutrition plan is not drawn up specifically to meet for your training needs.

You need about 5,000 calories to grow each added pound (0.5kg) of muscle. So go to your workouts regularly, add about 1,000 calories to your daily sports nutrition diet and exercise vigourously and you will see those bulging muscles you wanted.

When To Eat!

Sports nutrition fuels your body and motivation while you are participating in physical activities. Therefore, it is very important that you eat before, during and after exercising or participating in competition.

· Eating a rich carbs meal before a workout session will give you the motivation to start and the energy to continue with enthusiasm throughout that session.

· Eating during a workout session can increase your endurance, reaction time and speed.

· Eating after a workout session can help you recover more quickly.

Any recommendation for food and fluid intake before, during, and after an exercise session will vary with different sports activities and different individuals, hence the need for individual sports nutrition advice. It is extremely important to eat a nutritious and balanced diet every day of your life.

Eating before the Workout or Competition

· Eat 2 to 4 hours before your workout. Eat complex carbohydrate, low fat and low protein foods. Carbohydrates digest quickly while proteins and fats are slow to digest. Quick carbohydrate foods are bananas, bagels or fruit juices. These foods are broken down quickly and provide glucose to the muscles.

· Too much protein, fiber and fats can cause heartburn, nausea, diarrhea or even constipation.

· Do not eat bulky foods; such as raw fruits and vegetables, beans and peas. They may make you feel full and sluggish.

· Eat about 500 to 800 calories at this meal. This should fuel your system to workout comfortably.

· Chew well and never eat your meal hurriedly.

· Drink about 2 cups of water or sports drink 1-2 hours before your event.

Do not try a meal to which you are not accustomed before a competitive event.

This website is hosted by a consultant who is presently conducting Research Project on this subject.