NUTRITION IN SPORTS

image source

Nutrition is the study of food in relation to health. It is the sum of the process involved in taking in nutrients and assimilating and utilizing them. Nutrients are highly essential and necessary for growth, maintenance and repair of the human body. There are five main groups of nutrients in food and they are:

image source

Carbohydrate: which provide energy
Protein: which is required for the body’s growth and repair
Fats: which is the most concentrated source of energy
Vitamins: which is required by the body for normal biochemical function
Minerals: which regulates the body’s water balance

Rules of sport nutrition

image source

• Eat plenty of complex carbohydrate example; bread, rice, legumes, fruits vegetables. This is because they provide the necessary fuel and many vitamins, minerals and fibre.

• Control your sugar intake

• Limit your fat intake

• Be sure you eat enough protein

• Eat plenty of dietary fibre

• Eat enough vitamins and minerals

• Do not add salt: it can do more harm than good

• Cut back on alchohol: it can lead to dehydration, poor coordination, increased body fat levels, it can reduce rate of nutritional recovery

• Drink water

• Avoid use of pills and potions