Why Athletes Have Special Nutritional Needs

The diet of an athlete should consist of quality food served in generous portions to enable them to get adequate nutrition. Nutritious meals also help athletes remain energetic at all times so that the body can perform at its best. It does not matter whether you are starting as an athlete or have been involved in many tournaments, taking care of your diet should always be a priority.

Advantages of good nutrition for athletes

Eating a balanced diet should be a priority for everyone that wants to remain healthy, but for athletes, the benefits are much more. Some of the common benefits of proper nutrition for athletes include:

• High energy – Eating food with the right nutrients helps in the maintenance of energy levels for an extended period. The constant energy when channeled well translates into better performance at various sporting events.

• Better bone health – Nutritious food contributes to better bones and skin for all types of athletes. When the bones are strong, there is less likelihood for them to get irritated during various workouts. Also, good nutrition keeps the skin glowing and less prone to breakouts associated with eating unhealthy foods.

• Control of body weight – Maintaining good body weight can be done through eating well and ensuring that all the nutrients are incorporated into every meal. Proper nutrition reduces the chances of adopting unhealthy eating habits which often lead to being overweight.
• Proper hydration – Apart from eating nutritious food, athletes also need to drink a lot of water so that they avoid dehydration. Fluid balance in the body increases performance and allows the body to remain hydrated. Additionally, drinking of water also replaces electrolytes that are lost from the body during intense activity.

Top 6 Must-Have nutrients for athletes

The best meals for athletes are those that contain all the nutrients they need to build a healthy and robust body. The amount of each nutrient in a meal may differ, but the overall goal is always to eat well-balanced food throughout the day. Some of the nutrients that be part of an athlete’s meal are listed below.

• Proteins

The muscles and tissues that are considered to be the building blocks of the body are sustained by regular consumption of protein-rich foods. Athletes are expected to consume more protein than ordinary people if they are to meet their proposed requirements. Individuals that are involved in endurance sports, aesthetic sports and endurance sports need to consume meals that are rich in protein if they are to meet their ideal requirements. Some of the foods that form part of a meal full of proteins include dairy products, meats, and legumes among others.

• Vitamins

Vitamins provide multifaceted benefits to the body of an athlete and are known for their significant contribution to the body’s ability to engage in physical activity. Some vitamins help in breaking down carbohydrates, fat and proteins introduced in the body through a variety of meals. Others assist the body muscles to contract as well as relax when engaging in physical activity. Most times, eating a balanced diet regularly will result in an increased presence of vitamins as well as minerals in the body.

• Carbohydrates

Carbohydrates are the best source of energy for the muscles and should be part of meals before exercise and even after. These nutrients act as a fuel source for muscles resulting in delayed fatigue and quick recovery from any injuries associated with an exercise regimen. Eating meals that contain carbohydrates make it possible for athletes to last longer when involved in various activities. When serving, ensure that the amount of carbs taken in is past the halfway mark when compared to the entire energy intake. In case an athlete’s carbohydrate intake is low but they are doing heavy exercises, it is advisable to consume a meal that is rich of carbohydrates to help them gain more energy.

• Iron

For muscles to have power, they need oxygen which is transported throughout the body by the red blood cells. The red blood cells contain hemoglobin which is essential for an athlete trying to do as much physical activity as possible. Eating meals with iron boost the blood thereby increasing an athlete’s physical performance, in or outside the gym. Iron can be found in both animal and plant foods with the former being absorbed quickly into the body. Plant iron, which is sometimes referred to as “non-haem” is often poorly absorbed into the body and often needs Vitamin-C rich foods to increase the absorption rate. Other ways of boosting iron levels in the body is by adding iron-fortified foods to your meals on a daily basis.

• Fat

Consumption of meals that are rich in fat ensures that the body is energetic throughout the day. Fat intake also introduces essential nutrients in the body such as essential fatty acids and fat-soluble vitamins. It is crucial for athletes to choose good fats like monounsaturated and polyunsaturated fats that are an excellent choice for those involved in vigorous activities. Some of the foods that contain good fats are avocados, fish, olive oils, nuts, canola, and seeds.

• Calcium

Dairy products are the number one source of calcium for at athletes seeking to have better bone density and overall strong bones. An adult needs at least 800mg of calcium daily for their bones remain healthy for a long time. Athletes may require just a bit more than the eight hundred milligrams because of the type of weight bearing activities they are involved in daily. However, athletes that are conscious about their weight can discipline themselves only to take dairy products that are low in fat but can still contribute to their overall calcium intake.

Ultimately, athletes must treat their bodies well by considering their unique nutritional needs every time they are preparing meals or eating out. It is vital that they invest in taking care of their health by eating well if they want to perform at their optimum at any physical activity.