Sports Diet

Why Sports Diet Matters

A well-planned diet can enhance performance, recovery, and overall health. Athletes need energy, hydration, and nutrients to excel.

Key Principles of Sports Nutrition

• Hydration: Drink enough water before, during, and after exercise.
• Carbohydrates: Fuel your body with complex carbs for sustained energy.
• Fats: Choose healthy fats like avocados or nuts for brain function and cell health.
• Proteins: Lean proteins support muscle repair and growth.

Pre-Game Meal Plan

A pre-game meal should be eaten 2–3 hours before training. Include: - 1–2 eggs - 1 slice of toast - 1 apple - 1/2 cup of milk - 1 tbsp peanut butter

Post-Game Recovery

After exercise, consume: - Protein-rich foods (e.g., chicken, fish, yogurt) - Hydrate with water or sports drinks - Eat a balanced meal within 30 minutes

Hydration Tips

1. Drink water throughout the day.
2. Electrolytes during intense workouts (e.g., salt tablets).
3. Monitor sweat volume and adjust intake accordingly.

Carbohydrate Intake

Choose complex carbohydrates like oats, rice, quinoa, and whole grains.

Fat Sources

Healthy fats from sources like olive oil, avocados, and fatty fish.

Protein Requirements

Lean protein options such as chicken, fish, tofu, and legumes help with muscle repair.

Q: What's the optimal macronutrient ratio?

The ideal ratio varies by activity level and personal preference. Typically, 40% carbs, 30% proteins, and 30% fat is common for endurance athletes.

Q: Should I avoid certain foods during workouts?

Yes, some individuals may need to avoid high-fiber foods or high-sodium items, depending on their condition.

Q: How often should I consult a nutritionist?

It's recommended at least once a year, especially if you're involved in competitive sport or have chronic conditions.