Quench that thirst! Immune system defense 3. There are a number of potential Heam to Nutritoinal carbohydrate availability for training, including doing two training sessions in close succession without opportunity for refuelling Hansen et al. When you can, choose unsaturated fats, like olive oil and nuts.

Nutritional needs for team sports -

Consuming a combination of carbohydrate and protein is ideal for aiding in muscle recovery and repair, improving recovery time, providing energy and potentially decreasing soreness. A sweat loss of more than 2 percent of your pre-activity, normally hydrated body weight has been shown to negatively affect your athletic performance, and more so in a hot and humid environment.

Use the following strategies to avoid significant dehydration:. Posted In Basketball , Healthy Living , Nutrition , Sports Medicine. Written by SHN Staff. November 14, Pre-activity nutrition Pre-activity nutrition is divided into two main time frames, based on when practices and games are scheduled.

Pre-activity meal hours before grams of carbohydrates High in lean protein Low in fiber and fat fl. milk, juice or sports drink Example: Grilled chicken, brown rice, corn, green beans, salad and vanilla pudding With less time, try something smaller, lower in fat and fiber, like instant oatmeal with fruit and milk, or an apple with nuts or peanut butter.

Pre-activity snack grams of easily digestible carbohydrate Moderate in protein Low in fiber and fat fl. water or sports drink Example: Banana and peanut butter, yogurt and small amounts of granola, cereal and milk, granola bar, etc.

Nutrition during training or competition Effective nutrition and hydration strategies during workouts and games depend on how long each session lasts, the environmental conditions, and whether you are training or competing just once or multiple times on the same day.

Nutrition during activity Drink oz. Recovery Nutrition post-workout or game is also very important, because it promotes recovery by replenishing glycogen stores and helping repair muscle damage. Post-activity meal High in whole grain carbohydrates High in lean protein Good amount of fiber and fats fl.

chocolate milk, smoothie, sports drink, water Example: in. Hydration A sweat loss of more than 2 percent of your pre-activity, normally hydrated body weight has been shown to negatively affect your athletic performance, and more so in a hot and humid environment.

Use the following strategies to avoid significant dehydration: If you are thirsty, you are probably already somewhat dehydrated. Minimize pre-activity body water deficits by drinking regularly throughout the day.

Check the color of your urine. A darker color, similar to apple juice, signifies you are dehydrated. A color closer to lemonade means you are properly hydrated.

It is important to note that protein has a limited capacity for the body to utilize as an energy source during activity, whereas carbohydrates are the primary fuel source. Therefore, rehydration and intake of simple carbohydrates glucose are most important for athletes during exercise To enhance myofibrillar protein synthesis after exercise and minimize amino acid degradation, a nutritional recommendation advises incorporating 0.

Those pursuing this objective should strive to integrate this amount per meal A mixed meal consisting of carbohydrates and protein after exercise, with a carbohydrate-to-protein ratio of approximately 4 to 1, is recommended to initiate muscle glycogen synthesis However, the ideal timing for protein ingestion depends on individual tolerance as it may diminish over time after activity Using the following recommendations in Table 2 may help the athlete to assess their need for protein and prevent excessive intake and keep them on track Table 2.

Recommendation of protein intake based on the healthy athlete in different types of exercise and goals. To achieve optimal performance, athletes need to consume an appropriate amount of energy not only during exercise but also during recovery.

Fat oxidation primarily depends on oxygen, while carbohydrate catabolism can occur with or without oxygen. Consuming an adequate amount of fat is important, but high-fat or fat-loading diets are ineffective 76 , Athletes frequently turn to dietary supplements to boost metabolic capacity, delay the onset of fatigue, enhance muscle hypertrophy, and shorten recovery periods Omega-3, a type of PUFA, acts as a structural component within cell membranes of phospholipids.

Omega-3 plays a crucial role in the inflammatory response of the body Among athletes, Omega-3 has been linked to the postponement of onset muscle soreness, enhancement of anaerobic endurance capacity, improvement in oxygen efficiency during aerobic exercise, support for skeletal muscle health, and mitigation of exercise-induced oxidative stress It is recommended to take omega-3 after or with a high-fat meal for optimal absorption Athletes have employed a dietary strategy of increasing the proportion of dietary fat, primarily aiming to enhance intramuscular triglyceride stores.

The theory behind this approach suggests potential benefits for prolonged exercise performance while preserving glycogen stores Endurance athletes, in particular, have considered and applied this strategy to improve their performance in prolonged exercises.

Conversely, athletes focused on strength and power have given little thought to modifying fat intake in their training strategies.

Moreover, sustained enhancements in fat utilization were observed even following the implementation of a regimen for carbohydrate loading aimed at replenishing muscle glycogen levels. This dietary strategy suggests that a sequence of high-fat intake followed by carbohydrate loading might establish a conducive environment, enabling skeletal muscle to oxidize more fat while maintaining sufficient muscle glycogen.

Nevertheless, subsequent studies did not reveal improvements in exercise performance Certainly, there was a noted decrease in the rates of muscle glycogen utilization throughout the exercise bout Given the expectation that enhanced carbohydrate availability is likely to enhance power generation and exercise intensity, especially during the latter phases of prolonged exercise, these results were considered counterproductive.

While there has been extensive research on the effectiveness of high-fat diets, there is a general agreement that opting for a higher critical determinant, but rather, it depends on individual factors and the overall dietary context, an advisable approach to enhancing sports performance.

In an extensive review of the literature, Johnson provided insights into how a high-fat diet affects performance in physical activities. These adaptations encompass increased enzymes involved in the oxidation of fatty acids and improvements in both fatty acid transport and beta-oxidation; and 3 despite these mechanistic changes, improvements in exercise performance were not consistently observed, and in certain cases, a negative impact was evident While the suggestion of increasing dietary fat intake has been made for a positive impact on the utilization of substrates, the prevailing consensus discourages high-fat diets due to their adverse effects on performance.

Instances of reduced carbohydrate utilization and gastrointestinal discomfort further reinforce the argument against such dietary approaches. Whether the negative outcomes arise from the elevated consumption of dietary fat or the probable simultaneous decrease within dietary carbohydrate, the adoption of diets rich in fats is not recommended.

Micronutrients play a crucial role in sustaining life, encompassing vitamins and minerals that support well-being, development, and reproductive processes. These essential substances, required in small quantities, must be obtained through dietary intake as the human body cannot synthesize them Vitamins are categorized based on their solubility, with A, D, E, and K being fat-soluble, and B and C being water-soluble.

Minerals, on the other hand, are non-organic compounds contributing to physiological operations While a nutritionally balanced diet generally provides essential micronutrients in recommended doses for regular bodily functions, the appropriateness of these guidelines for athletes is a subject of debate.

Athletes often resort to micronutrient supplementation, with close to half of them incorporating vitamin or mineral supplements in their regimen, according to a meta-analysis When athletes have heightened overall energy requirements due to their training regimen, this increased need should reflect in both macro- and micronutrient intake.

Meeting this demand through a well-rounded diet aligned with recommended dietary reference intakes for vitamins and minerals is generally achievable However, certain scenarios, such as substantial losses through sweat and urine or specific dietary preferences, may lead to increased vitamin and mineral requirements In instances where athletes face challenges in meeting their micronutrient needs through diet alone, supplementation may be beneficial.

Athletes might consider external supplements to enhance well-being and performance, especially in situations like altitude training, where iron supplementation may be necessary 88 , Specific sports may present unique concerns, such as lower concentrations of vitamin D for athletes in winter sports or indoor activities Athletes consuming a diet rich in energy from nutrient-dense foods typically do not require vitamin and mineral supplements.

However, those who struggle to meet their micronutrient needs may benefit from supplementation, guided by a sports nutritionist 91 , It is crucial to replenish fluid loss during, before, and after exercise.

Thirst is often not an effective indicator of dehydration, as 1. Athletes are susceptible to losing 0. Consequently, fluid and electrolyte replacement should be incorporated into their recovery Fluid balance is fundamental for athletes, as hypohydration, which occurs when body water levels are lower than normal due to excessive sweating during exercise or diarrhea, can have life-threatening consequences and negatively impact performance On the other hand, during endurance exercise, increased consumption of mostly sodium-poor or sodium-free liquids, such as water, can lead to hyponatremia Excessive fluid consumption causes fluid retention in the body, resulting in dilutional hyponatremia Athletes should be aware that the body can lose fluids in various ways through sweating as a natural result of prolonged exercise, urination, and other factors such as temperature and humidity The physical signs and symptoms of dehydration include dry and poor skin turgor, dark urine color, rapid weight loss, dry and sticky mouth, weakness, fatigue, headache, sunken eyes, muscle cramps, an increased rate of injuries, difficulty in recovery, and a racing heartbeat 99 , Additionally, over-hydration can manifest through physical signs and symptoms such as weight gain, swelling of the feet and hands edema , nausea and vomiting, orthopnea sensation of breathlessness during sleep , low blood sugar, weakness, seizures, fatigue, headache, and increased urination 99 , Post-activity, the focus of hydration should be on rectifying any fluid deficits incurred during the practice or competition Sports drinks are primarily used to rehydrate and replenish essential electrolytes and other important components for athletes, such as magnesium, sodium, calcium, potassium, glucose, and fluids lost during strenuous exercise, to enhance endurance and performance On the other hand, the usage of sports drinks may differ based on the nature of the exercise.

The beverage hydration index model was introduced to evaluate the hydrating potential of a drink compared to plain water when individuals are at rest. This model operates on the assumption that a beverage inducing greater diuresis than water results in less retained available fluid in the total body water pool, reflected by a beverage hydration index below 1.

Although a recent addition to beverage metrics, akin to the glycemic index for foods, the beverage hydration index has garnered replication by various research groups — since its inception Significantly, population-specific factors like body mass and sex seem to have negligible effects, and the reproducibility of the hydration index model is reported to be robust Consequently, the hydration index model has gained recognition as a reliable method for evaluating beverage hydration characteristics in well-controlled conditions, particularly when individuals are in a state of dehydration, as opposed to rehydration scenarios following exercise.

The addition of electrolytes to water seems to enhance fluid retention according to the beverage hydration index method , This aspect warrants further exploration, especially considering that sports drinks are commonly recommended for general public use as a suitable beverage for oral rehydration post-dehydration.

However, whether Pedialyte has a hydration index superior to a sports drink remains uncertain in some studies , , This aspect requires further investigation, especially considering that sports drinks are often recommended for general public use as a suitable beverage for oral rehydration after dehydration.

However, whether Pedialyte has a hydration index superior to a sports drink remains uncertain in some studies , In recent times, there has been a significant increase in attention devoted to nutritional supplements and ergogenic aids within the sports community.

Nutritional supplements are concentrated reservoirs of nutrients or other compounds exhibiting nutritional or physiological qualities beyond what is naturally obtained through a regular diet Ergogenic aids pertain to pharmaceutical substances employed to boost sports performance Recognizing a profitable market, commercial brands cater to high-performance athletes , university students , and young amateur athletes who enthusiastically supplement their diets with these products.

The growing prevalence of athletes using nutritional supplements and ergogenic aids has raised concerns among health and sports authorities. A significant number of these supplements and aids have been found to be contaminated with harmful or banned substances Such contamination could pose a risk to the health of athletes or lead to competition bans if the products contain prohibited doping substances While the utilization of nutritional supplements and ergogenic aids is common among athletes ranging from recreational to elite levels, only a select few ergogenic aids such as creatine, sodium bicarbonate, and caffeine have been proven to enhance sports performance Dietary supplements play a crucial role in building muscle, boosting the immune system, and providing fuel to enhance training or athletic performance.

Elite athletes often utilize performance-enhancing agents, with many considering supplements to be an essential component for sports success In this section, we will discuss the effectiveness of the most widely used supplements for improving physical performance.

Creatine stands out as the most frequently used and scientifically backed ergogenic aid , It holds a preferred status over other ergogenic aids due to its proven ability to increase power, enhance muscular strength, and promote an increase in fat-free mass, ultimately improving exercise and sports performance Recent studies highlight that creatine supplementation, with doses ranging from 0.

Additionally, creatine supplements have been shown to accelerate recovery from injury and muscle damage , Notably, a study demonstrated that introducing a preload at 0.

Previous research also suggests that creatine supplements can mitigate muscle damage resulting from prolonged, intense exercise sessions. Studies on creatine supplements consistently show enhanced performance and increased strength in short-duration, maximal-intensity exercises, as evidenced by improvements in metrics such as single-repetition maximum, muscular strength, repetitions, muscular endurance, speed, and overall strength , A meta-analysis examining the impact of creatine supplementation on upper and lower extremity performance revealed a noticeable increase in strength for both extremities Notably, performance improvement was observed in individuals following a creatine supplementation program, particularly in conjunction with resistance training.

Currently, the scientific literature strongly supports the utilization of creatine supplementation for boosting performance in short-duration, high-intensity resistance training, demonstrating a distinct influence on lean body mass.

Nevertheless, it remains unclear whether these effects of creatine supplementation translate into enhanced athletic performance. Caffeine, a natural derivative stimulant, is associated with several proposed ergogenic effects.

Known for its stimulating properties, caffeine not only improves performance but also increases the release of neurotransmitters, enhances intellectual ability, and boosts energy expenditure Studies indicate that caffeine serves as a potent ergogenic aid for both aerobic and anaerobic training, particularly benefiting endurance activities like cycling and running Another study demonstrated an approximate 3.

Several proposed mechanisms aim to explain the impact of caffeine supplements on athletic performance, focusing on their effects on endurance, muscle contraction, and perceived exertion , Additionally, the analgesic effect of caffeine reduces the perception of pain and effort during exercise, potentially serving as an additional mechanism, especially in exercises inducing discomfort , Consequently, reduced pain perception may contribute to sustained or increased motor unit firing rates, facilitating greater force production , The observation that high doses do not yield additional advantages suggests a dose—response relationship, emphasizing the need for moderation in caffeine consumption.

Amino acid supplements enjoy widespread popularity and are commonly utilized by highly-trained athletes. Beyond the realm of sports, amino acids offer potential therapeutic benefits, such as promoting healing, enhancing the immune system, preventing muscle atrophy in both the elderly and malnourished individuals, and contributing to the treatment of kidney and liver diseases Critical for maintaining a positive nitrogen balance in the body, amino acid supplements, including branched-chain amino acids and protein powder, play an essential role Approved by the FDA to counteract nitrogen loss, protein supplements are recognized as safe when used in accordance with good manufacturing or feeding practices REF Following resistance training, incorporating whey supplements may contribute to enhanced muscle building.

It is crucial to emphasize that immediately after resistance training, the consumption of a high-quality protein source promotes muscle growth and aids in recovery While whey supplements may be preferred over casein or soy in the immediate post-exercise period due to their faster absorption, there is no evidence suggesting that they result in greater muscle growth over a h period Additionally, whey protein has been associated with potential immune system benefits.

Participants taking whey supplements experienced a smaller drop in glutathione levels, linked to lower immunity, after a kilometer cycling time trial After intense exercise, additional protein is necessary to build new muscle proteins and repair damaged muscle cells Current recommendations from scientists suggest athletes should consume between 1.

The precise amount of protein required for muscle building has been a subject of debate, with strength and power athletes tending to consume at the higher end of this range 1. While the faster absorption of whey is advantageous immediately after training, the overall h impact on muscle growth appears comparable to other high-quality protein sources.

Athletes can strategically incorporate whey protein into their post-exercise nutrition, recognizing its advantages while ensuring a balanced overall protein intake.

The best way to describe branched-chain amino acids BCAAs is as a combination of three out of the nine essential amino acids. Valine, leucine, and isoleucine, the three BCAAs, cannot be synthesized by the body on its own These amino acids collectively constitute one-third of muscle proteins and play a pivotal role in the metabolism of skeletal muscle due to their distinctive properties BCAAs facilitate the absorption of blood sugar by muscle fibers and influence insulin signaling Notably, leucine is of particular importance among the three BCAAs, serving a crucial role in regulating muscle protein synthesis MPS and acting as a modulator even in the presence of hyperaminoacidemia Additionally, BCAA supplements operate through various mechanisms, including reducing soreness and preventing muscle tissue breakdown during resistance and intense training They contribute to the reduction of central fatigue, promote muscle function recovery, and maximize the MPS response According to some studies, incorporating BCAAs before and after exercise may effectively prevent exercise-induced muscle damage and increase muscle protein synthesis There is evidence suggesting that taking BCAA supplements before resistance training can also reduce delayed-onset muscle soreness and assist athletes in maintaining muscle mass during dieting However, it seems that endurance athletes may not significantly benefit from BCAA supplementation.

A study conducted at Florida State University indicated that while taking a BCAA supplement before and during prolonged endurance exercise reduced muscle damage, similar effects were achieved by consuming a sports drink with carbohydrates In essence, BCAAs do not appear to offer significant performance advantages during endurance exercises.

BCAAs, with a particular emphasis on leucine, play a crucial role in muscle protein synthesis and various aspects of muscle metabolism.

The documented advantages of BCAA supplementation, such as reducing soreness, preventing muscle tissue breakdown, and enhancing recovery, align with their well-established role in supporting muscle function.

While BCAAs demonstrate potential benefits in situations like resistance training and muscle preservation during dieting, their advantages may not be notably pronounced in the context of endurance exercises. L-arginine, a non-essential amino acid naturally produced in the body, is commonly known by names such as arginine alpha-ketoglutarate A-AKG and arginine ketoisocaproate A-KIC Numerous studies suggest that the performance of elite athletes during anaerobic exercise remains largely unaffected by arginine supplements In a study focused on A-AKG supplements, athletes did not exhibit differences in nitric oxide NO levels, blood flow, or performance However, a review of multiple studies indicated that arginine supplements might offer a modest benefit to novice athletes but not to more experienced athletes or female athletes While arginine is a naturally occurring amino acid, its supplementation seems to have a limited impact on elite athletes during anaerobic exercise, as suggested by several studies.

The potential modest benefit for novice athletes, highlighted in a review, prompts further investigation into factors such as experience level and gender that may influence the effectiveness of arginine supplementation. The specified safe dose serves as a reference for individuals considering incorporating arginine into their nutritional regimen.

Beta-alanine, a non-essential amino acid naturally produced in the body, increases muscle carnosine concentrations when taken as a supplement Elevated muscle carnosine levels enhance buffering capacity, reducing lactic acid buildup during high-intensity exercise, which can improve performance in sprints and short distances by mitigating fatigue A systematic review of 19 randomized controlled studies has confirmed that beta-alanine supplements enhance performance in short, high-intensity activities Analyzing 15 studies revealed an average performance improvement of 2.

Many studies utilize daily doses of 3. Beta-alanine supplementation has demonstrated efficacy in enhancing performance in short, high-intensity activities through increased muscle carnosine levels.

The systematic review and specific studies provide robust evidence of its positive impact on various athletic parameters.

The recommended dosage strategy underscores the significance of both the initial loading phase and the subsequent maintenance dose for optimal results.

Athletes and individuals involved in high-intensity activities may consider beta-alanine supplementation as part of their performance enhancement strategy In summary, sports supplements lack systematic regulation, and there is no guarantee that they fulfill their claims or do not contain prohibited substances.

Major sports organizations, including United Kingdom Sport, the US National Collegiate Athletic Association, and the International Olympic Committee IOC , have policies advising against the use of sports supplements It is recommended to prioritize a healthy diet and consult with your medical team or sports nutritionist before considering any supplements Further research is essential to comprehend the combined effects of various sports supplement intake.

Nutrient timing involves strategically providing the appropriate macronutrients when the body is most primed to utilize them effectively In the context of exercise, nutrient timing can be segmented into three distinct phases: the energy phase, the anabolic phase, and the adaptation phase.

The energy phase encompasses the period right before and during the exercise itself. This period, often referred to as the anabolic or metabolic window , highlights the heightened responsiveness of exercised muscles to nutrient intervention. Subsequent to the anabolic phase, the adaptation phase unfolds.

Consistently incorporating suitable supplements and meals during this period sustains an improved response to nutrient intervention for an extended duration. This fosters quicker recovery and facilitates training adaptation, enhancing overall exercise performance.

During this period, the primary objective of nutrient consumption is to ensure an adequate fuel reserve for the muscles, thereby enhancing performance during the exercise. Explorations into pre-exercise nutrition trace back to the s, when researchers began investigating physiological reactions during exercise in response to the intake of pre-exercise carbohydrates CHO , such as glucose and fructose As research progressed, studies delved into manipulating exercise performance through pre-exercise nutrition strategies.

An early study involving trained swimmers, employing different nutritional strategies, including supplemental cane sugar, did not reveal significant differences in performance However, this study laid the groundwork for subsequent interventions and explorations in the field.

Hargreaves et al. However, these differences were not statistically significant when compared to meals with equivalent energy content comprising either 45 or grams of carbohydrates In a separate study, significant improvements in a similar performance task were observed when recreationally trained individuals ingested either 1.

Interestingly, no significant distinctions were noted between the two CHO doses In summary, the collective influence of pre-exercise carbohydrate intake on endurance performance generally appears favorable, although findings across studies can be inconsistent.

Interpretation of results should consider methodological aspects, including factors like the time elapsed since the last intense training session and existing muscle glycogen levels, which are interconnected and can influence the effectiveness of pre-exercise feeding.

The significance and performance-enhancing benefits of pre-exercise carbohydrates may be contingent on muscle glycogen content before feeding. This suggests that individuals with limited rest between training sessions may derive greater benefits compared to those with extended rest periods, provided they adequately consume carbohydrates.

While much of the research has focused on aerobic exercises, there is growing evidence that activities involving high-intensity intervals, such as resistance exercise, may also experience advantages.

These activities predominantly rely on glycolytic, fast-twitch muscle fibers, which generate force through rapid muscular contractions fueled by stored phosphagens and anaerobic glycolysis, leading to lactate production. Importantly, substantial evidence indicates that pre-exercise supplementation with carbohydrates can mitigate glycogen reductions, even if it does not notably impact blood glucose levels Carbohydrate CHO intake during physical activity has been extensively studied since the s Insufficient CHO in these scenarios can lead to decreased exercise intensity due to a shortage of efficient fuel, diminished calcium release, and increased fatigue , Inadequate carbohydrate intake during such activities may result in decreased exercise intensity due to a shortage of efficient fuel, diminished calcium release, and increased fatigue.

Excessive CHO intake, on the other hand, may lead to gastrointestinal upset, potentially impeding performance goals. Diversifying CHO ingestion with different transporters can enhance CHO uptake and oxidation to approximately 1.

This varied CHO consumption not only improves CHO availability without causing gastrointestinal upset but also carries the potential to enhance overall performance Importantly, fructose ingested at a rate of 1. These results highlight the potential benefits of integrating varied carbohydrate CHO intake to enhance performance — , , An alternative approach to optimizing carbohydrate CHO delivery, with the goal of minimizing gastrointestinal distress and potentially boosting performance, involves the simultaneous intake of protein and CHO.

Recent findings from a review and meta-analysis indicated positive performance outcomes, especially in time trials or efforts to exhaustion, for groups consuming a combination of CHO and protein compared to CHO alone The noted favorable effect persisted consistently, even with the utilization of non-isocaloric supplements.

However, when ensuring that CHO and protein supplements were equivalent in CHO content and subsequent examination of the effects of isocaloric supplementation involving both CHO and protein or CHO alone on time to exhaustion, no notable differences were observed Although the simultaneous ingestion of protein and carbohydrates may not yield immediate performance improvements, there are indirect advantages.

These encompass the capacity to boost caloric intake while reducing carbohydrate consumption to prevent gastrointestinal distress, enhancing amino acid bioavailability to reduce muscle protein breakdown, and improving amino acid availability for gluconeogenesis. Moreover, co-ingestion may play a role in postponing central nervous system fatigue The effectiveness of intra-exercise nutrition, especially the consumption of carbohydrates CHO , is highly contingent on variables like pre-exercise feeding, glycogen status, and the type of exercise This strategy maximizes the uptake and oxidation of CHO while simultaneously preserving muscle glycogen.

In competitive scenarios, where extended endurance events frequently conclude with a sprint to the finish line, relying significantly on anaerobic metabolism and the utilization of endogenous muscle glycogen, the prudent conservation of this fuel source throughout the entire bout becomes paramount.

After engaging in physical activity, individuals commonly experience a temporary surge. During this phase, there is an increase in fatigue, muscle soreness, and a decline in performance. In this stage, catabolic processes take precedence, leading to decreased insulin levels, restricted glycogen, and limited substrate availability.

Cortisol and catecholamines collectively influence physiological processes in the body, heightening the pace at which muscle protein is being broken down The intake of carbohydrates and protein post-exercise offers the potential to raise glucose levels in the bloodstream, reduce cortisol levels, and improve substrate availability, enabling the transition from a catabolic state to a more anabolic condition Additionally, activating muscle GLUT4 transporters, increasing glycogen synthase activity, and enhancing insulin sensitivity all contribute to improving how responsive skeletal muscles are to absorbing carbohydrates and amino acids 50 , Therefore, the post-exercise period offers a strategic opportunity for nutrient intake to aid in replenishing muscle glycogen, promoting protein synthesis, and reducing the degradation of muscle proteins , Integrating the timing of nutrient intake after exercising into a training routine becomes essential for optimizing recovery rates and maximizing the benefits of training.

During moderate-to-high intensity exercise, muscle glycogen assumes a crucial role as the primary source of energy to sustain physical activity. In light of this situation, precise post-exercise nutrient timing becomes vital, emphasizing the primary goal of replenishing muscle glycogen to hasten the recovery process.

After physical activity, there is a decrease in the heightened levels of post-exercise glucose transporters, which are crucial for the absorption of nutrients. This decline brings the transporter levels back to baseline within a two-hour period Aside from glycogen synthesis, the consumption of protein and essential amino acids following exercise plays a pivotal role in triggering muscle protein synthesis and aiding in the reconditioning of skeletal muscles After exercising, there is a notable increase in muscle damage and protein degradation in the aftermath of exercise , Moreover, when glycogen stores are depleted, the pace of protein breakdown increases, as amino acids could potentially undergo gluconeogenesis to be utilized in replenishing levels of glycogen As a result, it is crucial to consume protein after exercise to mitigate the breakdown of proteins and assist in the repair of muscle damage When aiming to stimulate muscle protein synthesis, proteins that are rapidly digestible and of high quality, containing an adequate amount of essential amino acids, may be more effective than proteins with lower quantities of branched-chain amino acids or those that are slower to digest Comprehensive training and maintaining a sufficient daily protein intake are crucial for achieving strength and hypertrophy.

However, beyond these foundational aspects, there are potential advantages to carefully considering the timing of protein consumption, especially immediately after exercising. The positive impacts on net protein balance and glycogen synthesis underscore the significant benefits of ingesting protein in the post-training period.

Fundamentally, critical factors contributing to optimal performance include not only the quality of the training but also the overall protein intake throughout the day.

The strategic timing of protein consumption provides an additional layer of support to boost performance. Even if the resulting benefits are seemingly minor, this aspect becomes a pertinent factor, particularly for competitive athletes who are dedicated to optimizing their performance.

In summary, the significance of nutrient timing is a nuanced matter, and its relevance varies greatly depending on the context. Defined as the delivery of adequate macronutrients precisely when the body is ready to use them , nutrient timing represents a dietary approach where specific nutrients are ingested before training to enhance both short-term performance and long-term adaptations Early research delved into the effects of acute carbohydrate CHO consumption on exercise performance, focusing on glycogen depletion and use during moderate to high-intensity aerobic activity , Subsequent studies broadened the scope to investigate how acute protein consumption PRO impacts endurance and resistance workout performance, as well as recovery and adaptation.

The energy phase during a workout is crucial as muscles require sufficient energy for contractions. The benefits encompass a good supply of glycogen, a reduction in cortisol, and assistance in preparing muscle enzymes for faster recovery , Post-workout nutrition timing is widely regarded as the most crucial phase.

Consuming the right balance of nutrients during this time initiates the healing process for injured tissue and replenishes energy stores.

This occurs in a super-compensated manner, enhancing exercise performance and body composition. In conclusion, this narrative review offers targeted recommendations for addressing the nutritional needs of the active population, with a specific focus on preventing disordered eating.

Given the unique challenges faced by athletes, it is imperative to tailor nutrition plans to individual requirements. Individualization emerges as a cornerstone in preventing disordered eating among athletes. Recognizing diverse goals, body compositions, metabolic rates, and dietary preferences is essential.

Tailoring nutrition plans to accommodate these individual factors can significantly contribute to optimizing performance while mitigating the risk of disordered eating Macronutrients, which include carbohydrates, proteins, and fats, play a critical role in athletic nutrition.

Adequate carbohydrate intake is necessary to support energy production and replenish glycogen stores, thereby reducing the likelihood of restrictive eating behaviors Proteins are indispensable for muscle repair and growth, emphasizing the importance of meeting increased protein needs without resorting to excessive dietary restrictions Meanwhile, healthy fats contribute to sustained energy, hormone production, and overall health, promoting a balanced approach to nutrition.

In addition to macronutrients, micronutrients, encompassing vitamins and minerals, are paramount for energy metabolism and immune function. Promoting a diverse, nutrient-dense diet is crucial to ensuring athletes receive adequate micronutrients, thereby reducing the risk of nutritional deficiencies that might contribute to disordered eating Hydration emerges as a key factor in preventing disordered eating among the active population.

Proper fluid balance is essential for physiological function, and athletes must be attuned to their individual fluid needs. Maintaining adequate hydration levels before, during, and after exercise is crucial, as dehydration can exacerbate disordered eating behaviors.

While acknowledging the interest in sports nutrition supplements, caution is advised. Athletes should prioritize meeting their nutritional needs through whole foods to minimize the risk of disordered eating patterns Supplements should only be considered when dietary intake falls short or specific deficiencies are identified.

Consultation with qualified professionals is essential to ensure safe and appropriate usage. In summary, implementing these targeted nutritional recommendations can serve as a proactive tool in preventing disordered eating within the active population. By understanding and addressing the unique challenges faced by athletes, promoting individualization, and emphasizing a balanced and informed approach to nutrition, this review contributes to the overarching goal of investigating and preventing disordered eating in the active population.

This review delves into the most recent research findings on nutritional recommendations for athletes, offering readers a comprehensive overview of the current state of the field.

The absence of a systematic search and uniform inclusion criteria may lead to the inclusion of research with methodological flaws or the unintentional exclusion of pertinent studies. Additionally, subjectivity in the interpretation of results may have resulted in the overemphasis of some topics and the omission of others.

In summary, this review underscores the pivotal role of athlete nutrition guidelines in facilitating optimal dietary arrangements for individuals involved in sports and physical activity.

By comprehensively reviewing existing guidelines, this manuscript aims to furnish a resource that benefits athletes directly and aids sports nutrition specialists in their vital work. The overarching objective is to cultivate an environment of informed dietary choices, contributing to the prevention of disordered eating and promoting the long-term health and performance of athletes and active individuals.

As we navigate the intricacies of sports nutrition, the insights gleaned from this manuscript aspire to guide future research and interventions, ensuring a holistic approach to the well-being of individuals engaged in athletic pursuits.

AmA: Methodology, Validation, Writing — original draft. SA: Conceptualization, Data curation, Writing — original draft. HS: Formal analysis, Writing — original draft. The authors express gratitude to the members of the Nutritional Student Research Club at the University of Jordan for their contributions to this research.

The authors declare that the research was conducted in the absence of any commercial or financial relationships that could be construed as a potential conflict of interest. All claims expressed in this article are solely those of the authors and do not necessarily represent those of their affiliated organizations, or those of the publisher, the editors and the reviewers.

Any product that may be evaluated in this article, or claim that may be made by its manufacturer, is not guaranteed or endorsed by the publisher. Amawi, A , Alshuwaier, G , Alaqil, A , Alkasasbeh, WJ , Bursais, A , Al-Nuaim, A, et al. Exploring the impact of dietary factors on body composition in elite Saudi soccer players: a focus on added sugars, salt, and oil consumption.

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Nutrition and exercise The link between good health and good nutrition is well established. Daily training diet requirements The basic training diet should be sufficient to: provide enough energy and nutrients to meet the demands of training and exercise enhance adaptation and recovery between training sessions include a wide variety of foods like wholegrain breads and cereals , vegetables particularly leafy green varieties , fruit , lean meat and low-fat dairy products to enhance long term nutrition habits and behaviours enable the athlete to achieve optimal body weight and body fat levels for performance provide adequate fluids to ensure maximum hydration before, during and after exercise promote the short and long-term health of athletes.

Carbohydrates are essential for fuel and recovery Current recommendations for carbohydrate requirements vary depending on the duration, frequency and intensity of exercise. Eating during exercise During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue.

Eating after exercise Rapid replacement of glycogen is important following exercise. Protein and sporting performance Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair. For example: General public and active people — the daily recommended amount of protein is 0.

Sports people involved in non-endurance events — people who exercise daily for 45 to 60 minutes should consume between 1. Sports people involved in endurance events and strength events — people who exercise for longer periods more than one hour or who are involved in strength exercise, such as weight lifting, should consume between 1.

Athletes trying to lose weight on a reduced energy diet — increased protein intakes up to 2. While more research is required, other concerns associated with very high-protein diets include: increased cost potential negative impacts on bones and kidney function increased body weight if protein choices are also high in fat increased cancer risk particularly with high red or processed meat intakes displacement of other nutritious foods in the diet, such as bread, cereal, fruit and vegetables.

Using nutritional supplements to improve sporting performance A well-planned diet will meet your vitamin and mineral needs. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including: vitamins minerals herbs meal supplements sports nutrition products natural food supplements.

Water and sporting performance Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death. Where to get help Your GP doctor Dietitians Australia External Link Tel.

Burke L, Deakin V, Mineham M , Clinical sports nutrition External Link , McGraw-Hill, Sydney. Jäger R, Kerksick CM, Campbell BI, et al.

Nutrition External Link , Australian Institute of Sport, Australian Government. Nutrition and healthy eating resources External Link , Nutrition Australia. Give feedback about this page. Was this page helpful? Yes No. View all healthy eating. Related information. From other websites External Link Australian Institute of Sport.

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