One dor in particular that athletes often supplement is vitamin D, especially during Nutritional supplement for energy in areas fkr less sun exposure. The quality of your diet directly impacts energy levels both in your body and your mind. Girls The 50 Best Fitness Influencers on Instagram Follow these fit women we're crushing on for inspiration, workout ideas, and motivation.

Mental focus and nutrition for sports -

Since , these meetings have been known as the Gatorade Sports Science Institute Expert Panel. The worldwide coronavirus disease pandemic necessitated that the latest meeting in October of was again held in a virtual format. However, the meeting was a great success and following the meeting, the authors summarized the recent work in their topic area, resulting in the papers in this Sports Medicine supplement the ninth in a series supported by the Gatorade Sports Science Institute.

The first paper in this supplement examines new horizons in the application of carbohydrate research for endurance athletes [ 1 ]. Despite the immense knowledge that exists regarding the importance of carbohydrates as a fuel for high-intensity endurance activities, recent advances regarding the recommended type and quantity of carbohydrates to be ingested before, during, and after intense exercise bouts have been made.

In addition, periodizing carbohydrate intake based on many factors, including the goal and demand of training or competition, suggests that a much more personalized approach to carbohydrate recommendations is needed [ 1 ].

Finally, the knowledge gained from emerging technological advances such as continuous glucose monitoring is likely to further fine tune carbohydrate dietary recommendations. The second paper in this supplement examines the immense interest in ingesting ketone supplements in athletic settings [ 2 ].

While a few studies suggested that exogenous ketone supplements may improve endurance performance, recovery, and over-reaching, most studies have failed to observe benefits of acute nutritional ketosis on performance or recovery.

It is also clear that these exogenous ketone supplements are not a viable fuel for athletes engaging in intense exercise [ 2 ]. Caffeine is a plant defence compound that is consumed to improve performance in sporting contexts, with potential benefits in both physiological and psychological domains.

Caffeine does modestly and consistently improve alertness and fatigue. Its effects on mental performance are restricted to improving attention or concentration with no effects on working memory, executive function, and long-term memory. Caffeine also interacts with many bioactive medicinal and dietary compounds, potentially modulating the time course of their functional effects and providing benefits to mental performance that exceed those associated with caffeine alone [ 3 ].

However, future research needs to isolate the relative contributions of the component parts of these products that contain several potential active ingredients. It is encouraging to see that researchers are now aware of the large need for more research examining active female individuals in general and also female athletes.

The fifth paper in this supplement addresses the fact that women are the largest consumers of dietary supplements, and that supplements can play a role in the health and athletic performance of women over the life span [ 5 ].

While more female nutrition and exercise-specific research is needed, existing data and the physiological differences between the sexes support new product development and evidence-based education for active women regarding the use of dietary supplements.

The final paper in this supplement addresses the athlete gut microbiome, which has received a tremendous amount of interest of late [ 6 ].

The human gut microbiome is a complex ecosystem of microorganisms, that is of the utmost importance to human health. Many studies have reported differences between the gut microbiomes of athletes and nonathletes, with health-associated bacteria often positively associated with physical activity.

Other studies have suggested that the microbiome composition may play a role in the intense exercise-induced gastrointestinal and respiratory infections that athletes experience. An exciting prospect for many elite athletes and sports nutrition personnel is that athletic performance and health may some day be improved via microbiome manipulation [ 6 ].

While research of the gut microbiome is increasing, the relationship between exercise and the microbiome remains under-investigated and is a fruitful area of work for sports nutrition investigators. The papers of this supplement have summarized the recent advances in areas related to diet and nutraceutical supplementation that may positively impact the mental and physical well-being and performance of athletes.

As always, more research is needed and ongoing in these important areas of sports nutrition. We encourage the readers of these papers to disseminate the present knowledge related to these topics and generate new knowledge to help answer the many remaining questions. Podlogar T, Wallis GA.

New horizons in carbohydrate research and application for endurance athletes. Sports Med. They can r educe muscle soreness, inflammation and fatigue. Also, antioxidants can also enhance muscle recovery, adaptation and performance. Foods rich in antioxidants include berries blueberries, strawberries, raspberries , tart cherry juice, dark chocolate and green tea.

Magnesium is important for mood regulation and can help reduce symptoms of depression and anxiety by changing your brain chemicals, such as serotonin, dopamine, and glutamate. Magnesium is also essential for muscle function and relaxation.

Magnesium deficiency can cause muscle cramps or spasms, twitches and weakness. Foods rich in magnesium include nuts almonds, cashews, pistachios , legumes beans, lentils, peas , whole grains oats, brown rice, quinoa and leafy greens spinach, kale, swiss chard.

While athletes often prioritize their physical training and nutrition, one critical aspect that occasionally goes unnoticed is the risk of underfueling.

What you may not realize is that this nutritional deficit can have a profound impact on mental health, potentially leading to a cascade of negative consequences. The symptoms of underfueling can impact both mental health and sports performance. These symptoms include:.

By eating a balanced and varied diet that includes omega-3 fatty acids, probiotics, vitamin D, B vitamins, water, antioxidants and magnesium, you can support your mood and mental well-being. You can also improve your physical performance, as nutrition plays a key role in energy production, muscle recovery, and injury prevention.

Steph Magill, MS, RD, CD, FAND has over 22 years of experience in public health and nutrition. As a performance registered dietitian nutritionist, Stephanie specializes in sports nutrition and provides simple and actionable information so that athletes can be well fueled for high performance on and off the field.

Stephanie has a Master's Degree in Nutrition and is a Fellow of the Academy of Nutrition and Dietetics. Skip to content. Table of Contents. Eat at least two servings of oily fish per week Choose plant-based sources of omega-3s such as flaxseeds, chia seeds and walnuts.

Steph Magill, MS, RD, CD, FAND. Previous Previous. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

In this Special Health Report, Harvard Medical School doctors share a six-step program that can yield important and lasting results. From simple and specific changes in eating to ways to challenge your brain, this is guidance that will pay dividends for you and your future.

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Mental focus and nutrition for sports Updated October This article was Nutrient absorption in the liver by sportw. org Low GI drinks staff and reviewed Mental focus and nutrition for sports Beth Oller, MD. As an athlete, nutritoin physical health is key to an Mejtal lifestyle. You must take special care to get enough of the calories, vitamins, and other nutrients that provide energy. You need to include choices from each of the healthy food groups. However, athletes may need to eat more or less of certain foods, depending upon:. The amount of food you need depends on your age, height, weight, and sport or activity level.