Sports nutrition is a specific and performance-enhancing food program tailored for athletes. Most sports nutritionists hold a minimum of a bachelors degree in a combination of disciplines ranging from health, nutrition and fitness or kinesiology. Athletes require different dietary demands and supplements geared toward helping them reach their goals. Before altering any existing diet, it is imperative to consult with a licensed physician about your specific level of need.
Muscle Building
Protein sources are generally the best place to start if you are a body builder. Food sources include meat, poultry, fish, eggs, soy, nuts, legumes, tempeh, dairy and whole grains. Brown University's Health Education Center recommends lean protein sources that equal about 8 oz. per day for endurance athletes and about 11 oz. per day for muscle-mass builders. They further recommend that this amount be scattered throughout mealtimes and snacks during the day to maintain energy and allow for other nutrients to be eaten with it. Additionally, proponents of loading with supplements and very high protein diets are not sports nutrition as they are regarded as unsafe practices due to the established link to kidney damage, calcium loss, dehydration and likelihood of malnutrition.
Energy and Endurance
Carbohydrates are a lower-calorie source of glucose that provides the body with a steady source of energy for endurance training and performance. Fitness.gov claims that during rigorous training and sports competition, the body relies on glucogen stores in the muscles. Without an adequate supply of glucogen made from carbohydrates, the muscles become depleted and can result in a loss of performance and fatigue or injury. For optimum sports nutrition, they recommend that all athletes eat a healthy diet with more than 50 percent of their daily intake coming from carbohydrate sources such as bread, cereals, fruit, vegetables, pasta, milk and honey. Syrups and table sugar should be limited.
Agility and Performance
The sports nutritionist plays an integral role in athlete agility and performance. Their role is to apply biochemical and physiological scientific knowledge to the athlete in their sport area while promoting optimal performance, recovery and body composition. According to the National Association of Sports Nutrition, each athlete must have their own nutritional assessment conducted by a sports nutrition profession. In addition, assessments are made in relation to reviewing case histories, measurements, vital signs and lifestyle analysis before designing an individual and educational nutrition program. At this juncture, recommendations for daily food intake are based on metabolism, energy balance and the body's ability to recover from an exhaustive workout on a case by case basis.
Proper Hydration
Staying hydrated before, during and after a strenuous workout is important. Water comprises nearly 60 percent of the average body weight and is not manufactured internally. In fact, the body cannot retain all of the water that it requires due to elimination by urination and perspiration. A sports nutritionist would strive to keep the body hydrated and electrolytes in balance. For example, the American Academy of Orthopaedic Surgeons suggest that athletes attempt to replace the amount of water lost by gauging how much is perspired during a sports event. For longer events, a diluted sports beverage can replace water, electrolytes and provide quick rebound from exercise with carbohydrates. However, for shorter sporting programs, water in small amounts over the course of the activity is recommended.
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