Sports nutrition is the study and practice of nutrition in relation to athletic performance, ranging in strength and power sports (football, weight-lifting) to endurance sports (marathon, swimming). The practice also helps athlete achieve a certain weight or image to qualify for weight class (wrestling) or aesthetics (bodybuilding). Therefore, every sport requires a different diet to suit the athlete's needs, and sports nutrition is the key to an athlete's success.
History
Recorded history of sports nutrition dates back to the times of the ancient Greek Olympics, but there were few qualitative accounts of detailed description of the type of food. The diet of Greek athletes were mainly vegetarian, such as fresh fruits and vegetables, legumes, cereals, and diluted wine.
Between the end of the Olympics Games in 393 A.D. and its revival in 1896, there was no progress in sports nutrition. In 1952, modern sports nutrition was developed during the Helsinki games. Since then, people understood that proper nutrition plays a huge role in determining athletes' performance, and sports nutrition gradually became a multi-billion dollar business with its sales and promotion of ergogenic aids, sports drinks, and energy bars.
Significance
Sports nutrition is used to enhance athletes' physical and mental performance, such as strength, power, endurance, and focus. It also helps them recovery faster after training or competition to improve physical performance as their bodies become more fit and resilient to fatigue and stress. With the proper meal planning, athletes can avoid injuries, illness, and psychological stress.
Roles of Macronutrients
Carbohydrates are the primary sources of fuel for all athletes. Any sports or event that require explosive or short-term power rely carbohydrates (mainly glucose) as the immediate source of energy. It is also a catalyst for fat metabolism and spares proteins from being used for energy.
Fats are used to store energy for long-term use, and are especially useful for endurance events. Not only are fats useful for insulating the organs from shock, they also help absorb and transport fat-soluble vitamins (A, D, E, K).
Proteins are the building blocks of bones, muscles, connective tissues, enzymes, and immune bodies. They also help maintain fluid balance (edema prevention) and blood pH balance. When not enough carbohydrates are present in the body, proteins can be converted to glucose. They can also be converted to fat if excess proteins are consumed and not used.
Ergogenic Aids
Ergogenic aids are substances that are used to enhance performance. They do provide any essential nutrients or energy, yet some of them act like drugs (stimulants, beta-blockers) and can be dangerous. Some common ergogenics include water and high-glycemic carbohydrates that are used for recovery. Some of them claim to increase energy levels (ephedra), improve memory (gingseng), and reduce anxiety and restlessness (kava kava). However, many of these ergogenics do not have unbiased scientific studies that back up their claims. When choosing ergogenic aids, be sure to consult with a sports dietitian and read the latest peer-reviewed journals about the products.
Professionals
Registered sports dietitians help athletes plan meals, choose the best kinds of foods to eat and to avoid, teach them portion sizes and timing, and how to cook healthier. These professionals have studied both in clinical and athletic settings and are registered with the state, province, or country they live in. They play a large part in helping athletes achieve their goals, along with the athletic trainer, coach, and team physician.
References
- "Diets of Elite Athletes: Has the Discipline of Sports Nutrition Made an Impact?"; Ann C. Grandjean; 1997
- "Exercise Physiology, 5th edition"; William McArdle; 2001
- "Essentials of Athletic Training"; Daniel Arnheim; 2002
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