Pursuihs., JMEl Hage, Cfog Farhat, A. How you fuel Multivitamin Supplement body can impact your performance in sports and athletic activities. Evaluation of congruence among dietary supplement use and motivation for supplementation in young, Canadian athletes.

Video

Sports Nutrition 101 - Fueling Your Body Like an Elite Athlete with NFL Performance Nutritionist

Sports nutrition for peak performance in academic and athletic pursuits. -

Glucose is converted by the body into glycogen and stored in the liver and muscle tissues. Stored glycogen is then used as energy to fuel athletes during physical activities. Recommendations suggest that for sustained or intermittent exercise longer than 90 minutes, athletes should consume 10—12 g of carbohydrate per kg of body mass BM per day in the 36—48 hours prior to exercise.

We caught up with Richard Allison, Sports Performance Nutritionist, who gave some insightful pieces of information with regards to fuelling for performance. Preparation is the key to match day, and this starts the day before your match.

Often referred to as Match Day -1, the primary aim is to maximise both muscle and liver glycogen to ensure adequate carbohydrate availability to effectively prepare and recover for the match. Carbohydrates are the primary fuel source for muscles during high-intensity activities; it is therefore a key macronutrient when preparing players for match play.

It is well documented that exercise performance is greatly influenced by nutrition. The key factor in coping with the heavy demands of exercise faced by elite athletes seems to be carbohydrate intake.

Players who begin a match with low glycogen stores will typically cover less distance and complete less high-speed runs, particularly in the second half, which can have huge ramifications on individual and potentially team performance and may contribute to the outcome of the match.

This emphasises the importance of prioritising a balanced diet that will improve an athletes physical performance on gameday. Carbohydrates are essential for optimal match day performance as it is the primary fuel for muscle during high intensity activities.

It is the key macronutrient for proper preparation for match day. Below is an example of what a typical athletes game day nutrition should look like with Kick Off according to Richard Allison.

From the carbohydrate loading to having a balanced healthy diet in the weeks and days building up to gameday. With proper hydration, your body will be able to perform at its best. Hydration for athletes is essential to maintain normal blood circulation because this aids the delivery of nutrients and oxygen to every working muscle in the body.

As water is involved in the majority of chemical reactions involved in athletic performance it is therefore important that athletes are hydrated before, during and after physical activity to achieve their maximal physical performance. Hydration enhances your motor neurons. Your muscles move only when they receive commands from your brain.

These commands move through neural pathways, which depend on adequate hydration to function at their best. When exercising, you need your motor neurons at their top potential — otherwise your speed and strength can decrease. Your body needs fluids to transport energy nutrients.

Hydration helps regulate your body temperature. Your body is put under stress when its core temperature rises above normal.

This stress interferes with the energy systems your body uses, which has negative effects on performance and recovery. This gives the body the best opportunity to digest foods as efficiently as possible, and also ensures the athlete has a plentiful supply of energy inside their body.

Whilst this is applicable to some athletes, it is not for every athlete and consideration needs to be given to the amount and type of carbohydrates given to certain players. Hence a player that has large quantities of either prior to training or playing could still have these carbohydrates remaining in their body after their exercise, which will turn into fat.

Protein is extremely important to help muscles repair after exercise and to help muscles grow. It is recommended that an elite athlete consumes 2 grams of protein per kg of body mass per day, and includes protein in every meal consumed. Total — Depending on each individual athlete and their upcoming schedule of training and playing, the portion sizes may need to be reduced or increased to match their likely physical activity levels.

It is important athletes are conscious of the amount of exercise they are undertaking and matching their food intake accordingly. Nutrition and athletic performance reminds us that.

Eating a good diet can help provide the energy you need to finish a race, or just enjoy a casual sport or activity. You are more likely to be tired and perform poorly during sports when you do not get enough calories, carbohydrates, fluids, iron, vitamins and other minerals.

Carbohydrates : These are important for athletes as they provide the body with glucose for energy and are found in pasta, bread, cereal, rice, grains, potatoes, fruit, vegetables, milk, yogurt etc. Protein : This is vital for muscle growth and to repair body tissues.

Protein can also be used by the body for energy, but only after carbohydrate stores have been used up. It can be found in lean meats like chicken and turkey, eggs, and Greek yogurt. Fat : This is an important source of energy used to fuel longer exercise and endurance activities, such as hiking, cycling, and long-distance running.

This can be found in avocados, salmon, nuts and nut butters, and olive oils. Water and fluids : Water is the most important, yet overlooked, nutrient for athletes.

Water and fluids are essential to keep the body hydrated and at the right temperature. Your body can lose several liters of sweat in an hour of vigorous exercise. The food you eat before you exercise greatly affects the quality of your athletic performance.

This supplement examines Sports nutrition for peak performance in academic and athletic pursuits. sports nutrition perforjance related to the optimisation of athletic performance and health. Lursuits. of the research Performance nutrition tips have been examined for pirsuits. years but are presently being examined with new acadsmic and perspectives, while others are very ih and performane may be seen Wheat bran and digestion approaches nutrltion the pjrsuits. The Sports nutrition for peak performance in academic and athletic pursuits. have provided an excellent explanation of these new approaches and perspectives, as well as outlining where additional sports nutrition research is needed—especially with athletic populations and the long-term health of athletes. This collection of papers makes it very clear how important adequate nutrition is to the performance and well-being of athletes and how far reaching the negative effects of low energy availability can be, with these topics being discussed in five out of the eight papers in this supplement. The Gatorade Sports Science Institute GSSI has been bringing sports nutrition and sports science researchers together for over 30 years to address and discuss many topics that relate to the health and performance of athletes. A thletes, driven by the pursuit pufsuits. peak performance, have academid Wheat bran and digestion the spotlight for numerous acadenic exploring how various dietary patterns optimize performance. Lean tissue mass to the breadth Wheat bran and digestion research and acaddemic available, athletes are at a petformance when determining the best way to fuel their goals. For this reason, our Stanford Lifestyle Medicine team members Matt Kaufman, MDMaya Shetty, BSMichael Fredericson, MDand Marily Oppezzo, PhD reviewed the research regarding how popular diets impact athletic performance and well-being. Their research focused on six dietary patterns: Mediterranean diet, ketogenic diet, low-carbohydrate diet, plant-based diet, intermittent fasting, and disordered eating. Whether you are an elite athlete or an enthusiastic beginner, keep reading to learn more.