Before using supplements, you should consider what else you can do to improve your sporting performance — diet, training and lifestyle changes are all more proven and cost effective ways to improve your performance.

Relatively few supplements that claim performance benefits are supported by sound scientific evidence. Use of vitamin and mineral supplements is also potentially dangerous. Supplements should not be taken without the advice of a qualified health professional.

The ethical use of sports supplements is a personal choice by athletes, and it remains controversial. If taking supplements, you are also at risk of committing an anti-doping rule violation no matter what level of sport you play.

Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death. Drinking plenty of fluids before, during and after exercise is very important. Fluid intake is particularly important for events lasting more than 60 minutes, of high intensity or in warm conditions.

Water is a suitable drink, but sports drinks may be required, especially in endurance events or warm climates. Sports drinks contain some sodium, which helps absorption. While insufficient hydration is a problem for many athletes, excess hydration may also be potentially dangerous.

In rare cases, athletes might consume excessive amounts of fluids that dilute the blood too much, causing a low blood concentration of sodium. This condition is called hyponatraemia, which can potentially lead to seizures, collapse, coma or even death if not treated appropriately.

Consuming fluids at a level of to ml per hour of exercise might be a suitable starting point to avoid dehydration and hyponatraemia, although intake should ideally be customised to individual athletes, considering variable factors such as climate, sweat rates and tolerance.

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Sporting performance and food. Actions for this page Listen Print. Summary Read the full fact sheet. On this page. 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. There is even a suggestion that carbohydrates may help increase exercise capacity in hot environments 3.

The physical effects of the carbohydrates in these foods are well known, but evidence suggests that the process of converting them to energy may also improve long-term exercise performance, having an effect on perceived fatigue and the will to exercise 3. Carbohydrate metabolism in the brain can change the way the brain acts in response to physical activity, improving long-term exercise performance and perceptions of fatigue by acting on the chemicals transmitted to the brain 4.

In a article, Meeusen notes that proper nutrition is also correlated with brain plasticity, synaptic function, memory, as well as the physical structure of the brain 3. In an athletic environment, this is extremely important because an athlete needs proper cognitive function in order to perform at his or her best.

It is also extremely important in terms of understanding the tactical and technical aspects of the game and training. An athlete with proper nutritional and dietary habits will better retain the information gained during a training session, and will learn more in a shorter period of time.

So, from a cognitive perspective, having proper nutrition makes a big difference in what an athlete will learn and how well he or she will be able to respond during games and training session. Perhaps one of the most important aspects, though, is the ability of an athlete with proper nutrition to recover from and avoid central fatigue.

The Central Fatigue Hypothesis states that fatigue is governed by the central nervous system, and not the muscles themselves, suggesting that the fatigue is actually coming from the brain 5, 6.

As noted, proper nutrition may be able to help with the cognitive aspects of perceived effort and fatigue, and it is a basic definition of human movement that performing some physical task requires energy, which comes from nutrients obtained from food. So, we have a physical explanation of reducing fatigue; that is, proper nutritional habits will allow more energy for the tasks you set for your body.

We also have a potential explanation of cognitive fatigue that may be influenced by nutrition. On the psychological side of things, fatigue can have detrimental effects on an athlete in the form of burnout, failure to self-regulate, negative motivational changes, and mood disturbances 7.

So, does nutrition influence our cognitive and psychological systems? The answer is a resounding yes. In order to properly train as an athlete, it is important to note what is going into your body and to make sure you have enough of everything.

Proper nutrition is relatively simple. Eat lots of different fruits and vegetables my teachers used to tell me to get as much color on my plate as possible. If we focus on proper nutritional and dietary habits, we will better retain the information gained during a training session and will learn more in a shorter amount of time.

This will allow you to gain physical, technical, and mental focus from each training session. Another important reason for well balanced nutrition is to limit your potential of Central Nervous System CNS fatigue.

The CNS Fatigue Hypothesis states that fatigue is governed by the central nervous system, and not the muscles themselves, suggesting that the fatigue is coming from the brain.

My rate of perceived effort is high, but my heart rate is low and there is no amount of gels or energy drink that is going to get me going.

So, we have a physical explanation of reducing fatigue; that is, proper nutritional habits will allow more energy for the tasks you set for your body. We also have a potential explanation of cognitive fatigue that may be influenced by nutrition. In order to properly train as an athlete, it is important to note what is going into your body and to make sure you have enough of everything.

You want to think about proper nutrition, nutrient timing, periodized training, adequate recovery, adequate sleep, and supporting your brain as much as your body to perform at your desired level.

This type of fish includes salmon, trout, albacore tuna, herring, and sardines, all of which are rich sources of Omega-3 fatty acids. These fatty acids also play a role in sharpening memory and improving mood, as well as protecting your brain against cognitive decline.

Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Research suggests these plant-based foods may help slow cognitive decline.

Blueberries and other dark colored berries deliver anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects. Antioxidants act against both oxidative stress and inflammation, conditions that can contribute to brain aging and neurodegenerative diseases.

And as we know, exercise can contribute increased levels of oxidative stress and inflammation. Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, meaning it can directly enter the brain and act as an antioxidant and anti-inflammatory compound.

Curcumin boosts serotonin and dopamine, both of which improve mood. Broccoli is rich in brain-healthy antioxidants like vitamin C and flavonoids. Broccoli also contains compounds called glucosinolates, which the body breaks down into compounds called isothiocyanates.

Isothiocyanates can lower the risk of neurodegenerative diseases. Other cruciferous vegetables that contain glucosinolates include:.

Nuts are excellent sources of protein and healthy fats, and one type of nut in particular might also improve memory. Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid ALA. Diets rich in ALA and other omega-3 fatty acids have been linked to lower blood pressure and cleaner arteries.

Pumpkin seeds contain powerful antioxidants that protect the body and brain from free-radical damage. Dark chocolate and cocoa powder are packed with a few brain-boosting compounds, including flavonoids a group of antioxidant plant compounds , caffeine, and antioxidants.

The flavonoids in chocolate gather in the areas of the brain that deal with learning and memory. Chocolate is also a legitimate mood booster for me. Oranges and bell peppers, rose hips, kiwi, tomatoes, and strawberries all contain vitamin C. In addition to antioxidant properties, it is required for the synthesis of norepinephrine from dopamine.

Studies have shown that having higher levels of vitamin C in the blood was associated with improvements in tasks involving focus, memory, attention, and decision speed.

As is the case with coffee, the caffeine in green tea can boost brain function, improve alertness, performance, memory, and focus. Another important component of green tea is L-theanine, an amino acid that can cross the blood-brain barrier and increase the activity of the neurotransmitter GABA, which helps reduce anxiety and makes you feel more relaxed.

Well, now you have some food for thought. I hope you practice positive self talk to reinforce confidence, technique, self-belief.

This interest signals an exciting opportunity for sports nutrition companies to develop functional beverages and foods that include nutrients and ingredients linked with brain health.

Science is emerging around some already familiar supplement ingredients and their potential roles in supporting brain health. These ingredients include choline, creatine, GABA, L-theanine, resveratrol, and brahmi. Choline studies have shown some support around boosts in neurotransmitter levels that can support focus, as well as learning and short-term memory.

Creatine, according to some initial evidence, may improve reasoning and short-term memory by increasing the energy available to the brain cells. Gamma-aminobutyric acid GABA has been potentially linked with a calming effect—relieving anxiety and improving mood.

L-theanine, an amino acid naturally found in green tea, may also promote calmness and has shown some indications at improving focus. Resveratrol, a polyphenol found in foods such as grapes and berries, is a strong antioxidant that has shown some evidence of slowing age-related cognitive decline.

Bacopa monnieri, also called brahmi, is an Ayurvedic herb potentially associated with improved information processing and memory. As sports nutrition consumers become increasingly knowledgeable about ingredients that may be able to give them an edge, functional beverages and foods that meet these needs will hold strong appeal.

Contact Glanbia Nutritionals to learn about choosing the best functional ingredients for your sports nutrition products. Athletes require all the essential macronutrients and micronutrients but often have higher demands for certain nutrients.

These include high-quality protein for muscle building and recovery and any nutrients that are readily lost through perspiration, which include iron and electrolytes like potassium. B vitamins can also be very important due to their role in energy production in the body, while sufficient calcium and vitamin D are essential for athletes to maintain strong and healthy bones.

Many different nutrients support sports performance due to their roles in muscle building, endurance, or exercise recovery. High-quality protein is the most important nutrient for building, repairing, and maintaining muscle since it contains all the essential amino acids.

One amino acid in particular, the branched-chain amino acid leucine , is known for activating the protein synthesis process. Endurance athletes also need to consume adequate water and replenish their electrolytes , including potassium and magnesium , to prevent muscle cramps and fatigue.

Like electrolytes, iron —which plays key roles in oxygen transport and energy metabolism—is also lost through perspiration.

Iron requirements are often much higher for endurance athletes and those engaging in high-intensity exercise, making iron another important nutrient for optimal performance. Protein-fortified bars , bites, cookies, and brownies are all good protein snacks.

Protein snacking is growing more and more popular, appealing to people on many fronts. Protein snacks are a healthy way to tide you over until mealtime; they provide satiety to help with weight management, and they support muscle recovery after a workout.

The sweeter protein snacks like protein cookies and brownies also offer permissible indulgence. Microsoft is phasing out this browser, so we are no longer supporting it and some parts of the page may not look right.

Vitamin C is found in many fruits and vegetables and also plays a role in synthesizing dopamine and norepinephrine. Vitamin C also offers other neurological benefits such as protecting your brain cells from oxidative damage that would otherwise impair brain function.

B-Complex Vitamins are a family of eight nutrients found in a wide range of foods that also support neurotransmitter production.

Vitamin B-5 helps you make acetylcholine, a neurotransmitter important for muscle function, while vitamin B-6 aids in the production of serotonin, a neurotransmitter that boosts your mood.

Vitamins B and B-9 allow your brain to metabolize neurotransmitters, helping to control the levels of neurotransmitters found in your brain tissue.

There is also a correlation with well balanced nutrition and brain plasticity, synaptic function, memory, and physical structure of the brain. As we perform our sport in training and during competition, we want to support our cognitive function to perform at our best.

You want to be able to take inn information, process it and make the appropriate decision as quickly as possible. If we focus on proper nutritional and dietary habits, we will better retain the information gained during a training session and will learn more in a shorter amount of time.

This will allow you to gain physical, technical, and mental focus from each training session. Another important reason for well balanced nutrition is to limit your potential of Central Nervous System CNS fatigue. The CNS Fatigue Hypothesis states that fatigue is governed by the central nervous system, and not the muscles themselves, suggesting that the fatigue is coming from the brain.

My rate of perceived effort is high, but my heart rate is low and there is no amount of gels or energy drink that is going to get me going. So, we have a physical explanation of reducing fatigue; that is, proper nutritional habits will allow more energy for the tasks you set for your body.

We also have a potential explanation of cognitive fatigue that may be influenced by nutrition. In order to properly train as an athlete, it is important to note what is going into your body and to make sure you have enough of everything.

You want to think about proper nutrition, nutrient timing, periodized training, adequate recovery, adequate sleep, and supporting your brain as much as your body to perform at your desired level. This type of fish includes salmon, trout, albacore tuna, herring, and sardines, all of which are rich sources of Omega-3 fatty acids.

These fatty acids also play a role in sharpening memory and improving mood, as well as protecting your brain against cognitive decline. Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene.

Research suggests these plant-based foods may help slow cognitive decline. Blueberries and other dark colored berries deliver anthocyanins, a group of plant compounds with anti-inflammatory and antioxidant effects.

Antioxidants act against both oxidative stress and inflammation, conditions that can contribute to brain aging and neurodegenerative diseases. And as we know, exercise can contribute increased levels of oxidative stress and inflammation.

Curcumin, the active ingredient in turmeric, has been shown to cross the blood-brain barrier, meaning it can directly enter the brain and act as an antioxidant and anti-inflammatory compound.

Curcumin boosts serotonin and dopamine, both of which improve mood. Broccoli is rich in brain-healthy antioxidants like vitamin C and flavonoids. Broccoli also contains compounds called glucosinolates, which the body breaks down into compounds called isothiocyanates.

Isothiocyanates can lower the risk of neurodegenerative diseases. Other cruciferous vegetables that contain glucosinolates include:. Nuts are excellent sources of protein and healthy fats, and one type of nut in particular might also improve memory.

Walnuts are high in a type of omega-3 fatty acid called alpha-linolenic acid ALA. Diets rich in ALA and other omega-3 fatty acids have been linked to lower blood pressure and cleaner arteries. Pumpkin seeds contain powerful antioxidants that protect the body and brain from free-radical damage.

Dark chocolate and cocoa powder are packed with a few brain-boosting compounds, including flavonoids a group of antioxidant plant compounds , caffeine, and antioxidants. The flavonoids in chocolate gather in the areas of the brain that deal with learning and memory.

Chocolate is also a legitimate mood booster for me. Oranges and bell peppers, rose hips, kiwi, tomatoes, and strawberries all contain vitamin C. In addition to antioxidant properties, it is required for the synthesis of norepinephrine from dopamine.

Studies have shown that having higher levels of vitamin C in the blood was associated with improvements in tasks involving focus, memory, attention, and decision speed.

As is the case with coffee, the caffeine in green tea can boost brain function, improve alertness, performance, memory, and focus. Another important component of green tea is L-theanine, an amino acid that can cross the blood-brain barrier and increase the activity of the neurotransmitter GABA, which helps reduce anxiety and makes you feel more relaxed.

Well, now you have some food for thought. I hope you practice positive self talk to reinforce confidence, technique, self-belief. Take some time for mental imagery to see yourself executing your sport well and with precision. And load your plate with a variety of brain boosting foods to support your dedication to hard work and smart training.

Your email address will not be published. Notify me of follow-up comments by email. Notify me of new posts by email. This site uses Akismet to reduce spam. Learn how your comment data is processed. Self-Talk Self talk is the process of talking to yourself to reinforce confidence, technique, self-belief, motivation, mental resilience; it can also change your mood.

Mindfulness and Meditation Mindfulness and meditation strategies are used to improve mood, increase emotional well-being, stave off feelings of depression and anxiety, and increase sensations of confidence and self-worth.

Consuming a few key nutrients helps maintain neurotransmitter function: Protein helps you build lean muscle, maintains tissue strength, and also aids in neurotransmitter production.