Sport & Fitness Nutrition

Proper nutrition is necessary for attaining optimal results in both fitness and sport endeavors. According to the Mayo Clinic, obesity affects one in three American adults. Proper sports and fitness nutrition plays a major role in the fight against obesity. Increasing performance begins with a diet consisting of macronutrients, which are proteins, carbohydrates and fat.

Protein

Protein is responsible for building and repairing body tissues and structures. Protein contains four calories per gram. According to the National Institutes of Health, very lean protein sources include skinless turkey breast or chicken breast, cod, tuna, nonfat or low fat cottage cheese and egg whites. The recommended dietary allowance of protein is 15 to 30 percent of total calories. Athletes should consume one to two grams of protein per kilogram of body weight per day.

Carbohydrates

Carbohydrates provide energy for body functions and muscular endurance. Carbohydrates contain four calories per gram. Endurance athletes should consume 30 to 60 grams of carbohydrates per hour to maintain blood glucose levels. Consuming this amount of carbohydrates can increase time to exhaustion by 20 to 60 minutes. For optimal post-workout recovery consume 1.5 grams of carbohydrates per kilogram of weight within the half hour after your workout. Moderately active adults should maintain a diet consisting of 50 to 70 percent carbohydrates.

Fat

Fats, also known as lipids, are needed for the regulation and excretion of nutrients in the body as well as carriers for Vitamin A, D, E and K. Fat contains nine calories per gram. To lose weight or enhance overall health, fat should make up 10 to 30 percent of daily calories. The average American consumes a diet consisting of 32 to 42 percent fat. Healthy types of fats are monounsaturated fats. These fats are available in foods olive oil, canola oil, avocados, nuts and seeds.

Water

Drinking water improves the regulation of body temperature, endocrine gland function, liver function and proper functioning of the metabolism. Individuals seeking general fitness requirements should drink at least 96 ounces of water per day. For weight loss an additional eight ounces of water should be consumed for every 25 pounds an individual is above his ideal weight. Before your workout consume 16 ounces of water. An additional 20 to 40 ounces of water should be consumed per hour of exercise. After your workout, 20 ounces of water should be consumed for every pound lost.

Fat Loss

Four to six meals consisting of protein, carbohydrates and fat should be consumed each day. Processed and refined foods should be avoided, while whole grains and fresh vegetables should be plentiful in the diet. Drinking at least eight to 12 glasses of water per day helps encourage fat loss. Take one week to record all items eaten. Track food portion sizes and caloric values to become aware of what percentage of your diet consists of proteins, carbohydrates and fats.

Muscle Gain

Protein builds muscle. According to the National Academy of Sports Medicine, eating four to six meals a day causes an insulin response leading to protein synthesis. Eat a meal consisting of protein and carbohydrates within 90 minutes of your workout increases muscle recovery rates and protein synthesis. Using a liquid meal replacement encourages quick absorption into the body and avoids the delay of digesting whole foods, which may take hours. Liquid meal replacement options should contain both protein and carbohydrates.