National Nutrition Week 2023: Essential Nutrients Required By Sports People

Sports nutrition isn't a one-size-fits-all domain; individual needs vary based on factors such as sport, intensity, body composition, and goals.

All about sports nutrition ( Image Source :Getty )

In the pursuit of excellence, separating fact from fiction is paramount. Sports nutrition isn't a one-size-fits-all domain; individual needs vary based on factors such as sport, intensity, body composition, and goals. This article delves on the essential nutrients required by sports individuals, the food items to be included in their diet and some myths that need to be addressed.

Essential Nutrients Required by Sports Individuals:

Sports individuals require a well-balanced diet to meet their energy demands and support optimal performance. The essential nutrients they need as suggeated by  Dr. Swathi Reddy (PT), Consultant Physiotherapist and certified diet counsellor, and MIAP, Motherhood Hospitals, Bengaluru, include:

• Carbohydrates: Carbohydrates are the primary source of energy for athletes. They provide the fuel needed for endurance, strength, and high-intensity activities.
• Proteins: Proteins aid in muscle repair and growth. Athletes need sufficient protein intake to support recovery after training sessions and to maintain muscle mass.
• Fats: Healthy fats are essential for overall health and energy storage. They help in absorbing fat-soluble vitamins and providing sustained energy during prolonged activities.
• Vitamins and Minerals: Athletes require vitamins and minerals for various bodily functions, including energy production, immune support, and bone health.
• Hydration: Staying hydrated is crucial for performance. Water and electrolytes (sodium, potassium, magnesium) are essential to maintain fluid balance and prevent dehydration.

Food Items To Include In The Diet Of Sports Individuals:

 Dr. Swathi Reddy also listed down the food items to be included in the diet of sports individuals:

• Complex Carbohydrates: Whole grains, fruits, vegetables, and legumes provide sustained energy and fiber.
• Lean Proteins: Include sources like lean meats, poultry, fish, eggs, dairy, and plant-based protein options (beans, lentils, tofu).
• Healthy Fats: Incorporate sources like avocados, nuts, seeds especially walnuts and flax seeds and olive oil for energy and overall health.
• Fruits and Vegetables: These provide fiber, vitamins, minerals, antioxidants, and hydration.
• Dairy or Dairy Alternatives: For calcium and vitamin D to support bone health and Vitamin B12 for improving oxygen delivery.
• Hydration: Water, sports drinks (during intense activities), and electrolyte-rich foods (e.g., bananas, coconut water) are essential.

Food Items That Sports Individuals Should Avoid:

She also went on to mention the food items that should be avoided.

• High Sugar and Processed Foods: Foods high in added sugars can lead to energy crashes and affect performance. Processed foods often lack essential nutrients.
• Trans Fats: These unhealthy fats are often found in fried and processed foods and can negatively impact cardiovascular health.
• Excessive Caffeine and Alcohol: While moderate caffeine intake can enhance performance, excessive consumption can lead to negative effects. Alcohol can impair recovery and hydration.
• Empty Calorie Foods: Foods and beverages with little nutritional value can displace nutrient-dense foods in the diet.
• Dehydration: Insufficient fluid intake can hinder performance and recovery. Avoid relying solely on sugary beverages or caffeinated drinks.

Importance Of Protein In The Diet Of A Sportsperson:

As sportspersons endeavour to achieve peak performance, the importance of good nutrition cannot be ignored. Protein is the basis of any athlete's diet as it is vital for muscle repair, growth, and overall recovery.

Dr. Shraddha Chauhan who is a Consultant Nutritionist at BigMuscles Nutrition said, "Sportspersons require a higher protein intake to support their intense training regimens as protein serves as the building block for muscles, helping them recover and adapt to their strenuous physical demands."

"In most cases, meeting these protein requirements just through regular meals can be challenging, which is where high quality protein supplements come into play. Protein supplements are a convenient and efficient way to boost protein intake, aiding in faster muscle recovery and repair. They are especially valuable for athletes with high protein demands such as gym-goers, bodybuilders, weightlifters, and athletes," she furtehr added.

She then listed out the benefits of Whey protein:

• Among the various protein supplements available, whey protein contains all essential amino acids necessary for muscle repair and growth, and is rapidly absorbed by the body, making it ideal for recovery.
• Whey protein also contains branched-chain amino acids (BCAAs), which play a crucial role in preventing muscle breakdown during intense training and promoting muscle protein synthesis.
• Furthermore, whey protein has been shown to boost the immune system, making it the perfect choice for athletes with increased susceptibility to illness post intense training sessions.

"Ensuring adequate protein intake along with judicious use of protein supplements is essential for optimal performance, muscle recovery and overall health of sportspersons," she concluded.

Debunking Myths Related To Sports Nutrition

In the realm of sports and fitness, achieving peak performance is a constant pursuit. While rigorous training undoubtedly plays a pivotal role, the significance of proper nutrition can never be overstated. However, amid the plethora of information available, myths often intertwine with facts, necessitating evidence-based insights. Some of the common myths and facts associated with sports nutrition as debunked by Dr. Divya Singh, Senior Surgeon, Ram Manohar Lohia Hospital and Director, Maaiya Social Change Front Foundation are as follows:

Myth 1: Protein is the sole key to muscle gain 

Fact: Factually, though proteins are highly essential components, other nutrients like carbohydrates and fats also play a significant role in maintaining the health of a sportsperson. Carbohydrates replenish glycogen stores, providing energy for intense workouts, while fats are essential for overall health and hormone production. A balanced diet encompassing all three macronutrients is vital to optimizing muscle gain and performance.

Myth 2: More supplements, better results

Fact: While supplements can fill nutritional gaps, they should never replace real food. Optimal nutrition begins with a foundation of whole foods rich in vitamins, minerals, and antioxidants. Supplements should be targeted and well-researched, as excessive consumption can lead to imbalances or adverse health effects. Consulting a registered dietitian can help determine the right supplements for individual needs.

Myth 3: Carb loading before every event enhances performance 

Fact: Carbohydrate loading can be beneficial for endurance events lasting longer than 90 minutes, but it's not a strategy for every sport or training session; instead, it is context-dependent. A balanced meal that includes carbs, proteins, and fats is sufficient for shorter activities. In addition, timing is also crucial. Consuming easily digestible carbs before and during prolonged events can provide a sustained energy source.

Myth 4: Sports drinks help you perform better

Fact: Sports drinks can be helpful during prolonged, intense exercise sessions to replenish electrolytes and carbohydrates. However, for casual workouts or shorter activities, water is generally sufficient. Many commercial sports drinks contain added sugars, so reading labels and opting for lower sugar options or natural alternatives is advisable.

Myth 5: Protein isolates are the best form of protein for recovery.

Fact: Protein intake primarily aims to provide requisite amino acids to muscles post-exercise. Protein products can be in the form of concentrates, isolates, or hydrolysates, wherein concentrates contain protein with minimal fat and nutrients, isolates are purer processed forms eliminating fat and nutrients, and hydrolysates are partially broken-down proteins, making them easily absorbable. Since limited research exists comparing these for post-exercise muscle recovery, choice is based on product qualities and preference.