Sport Nutrition Performance To Improve Conditioning and Muscle Gain

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Sport Nutrition Performance

Sport Nutrition Performance

If you’re an active sports person that participates in running sprints, weight lifting or swimming, it is certain that you will expend more energy than an average individual. With that, you need to have a proper diet in place to help replenish your body energy after intense exercise. Studies have indicated that the normal daily nutrition does not contain enough nutrients for someone participating in an active lifestyle. An athlete’s diet must contain sufficient amounts of proteins, carbohydrates, vitamins and minerals. Proteins are particularly important to an athlete because they help repair and strengthen the muscle tissues of the body. Hence, it is very important to know which diet complements your daily nutrition for a perfect workout or exercise.


Essential Nutrition for an Active Lifestyle


Proteins are an indispensable part of an athlete’s lifestyle because of the numerous benefits that come with them. They are essential for body building, growth and recovery and building of the muscle tissues. Experts say taking high quality protein like meat, fish, dairy, eggs or soy within 2 hours after exercise enhances the process of muscle repair and growth. These proteins are effective when consumed by themselves or when combined with carbohydrates. And for added amino acids, you can try protein supplements if you participate in exercise on a daily basis.


Carbohydrates are a major source of energy for both power athletes and endurance athletes. There are typically two types of proteins sports persons can explore: Simple carbohydrates and complex carbohydrates. While the simple carbohydrates produce energy on the short term, complex ones deliver it on the long term. Carbohydrates can be found mostly in rice, bread, fruit juices, legumes and sport drinks.

Here are tips to consider when taking carbs fro energy:

-Choose whole-grain bread, cereals pasta and crackers for longer lasting energy

-Always save sports drinks for energy boost during training sessions or endurance sports

-Take a sizable combination carbohydrates and proteins for a high-gear gameday or training



Fats are mainly classified into saturated and unsaturated and essential fatty acids. All of these types of fats are a concentrated form of energy. Vegetable fats are unsaturated while saturated fats mainly originate from animals. And while essential fatty acids are not produced by our bodies, they can be found in Omega 3 supplements. As an athlete that engages in active lifestyle, you need to exercise caution when using fatty foods. Here is what you need to know about fatty foods:

-Fatty foods usually slow digestion making them a bad choice for athletes facing competition

-Fried foods and fatty desserts can leave you full leaving you tired and sluggish

-French fries and pizzas are not ideal when preparing for a competition

-Always take more of unsaturated fats and less of saturated fats

Vitamins and Minerals 

For you to improve resistance against illnesses and other infections, you need a proper intake of vitamins. They also largely responsible for solid bones which ensure fractures occur less and they stimulate cell assimilation and renewal. Minerals are essential for proper functioning of the body’s metabolism. Other functions of minerals include development of bones, balancing the fluid level during exercise and acceleration of water intake. Vitamins and minerals can be found in vegetables and cereals but you can get a generous supply from fitness supplements.


Taking generous amounts of water before, during and after exercise is very crucial. Dehydration only means poor performance as you can face the risk of overheating or problems with blood circulation. That means you need to keep hydrating yourself during exercise to keep the muscles functioning better. If you’re having an upcoming game, be sure to stay hydrated by drinking lots of water at least a day before the match. Continue drinking water during and after the game to ensure the body replenishes after losing water through sweat.

Which Foods Are Good For Breakfast And Lunch?

As a hardworking athlete you need to start your day with a breakfast loaded with loads of carbs. Take a combination of whole-wheat bread or cereals and eggs or milk. You can also try oatmeal, last dinner’s leftovers, smoothie made with fruit or egg sandwich.

Lunch should also be hearty for those leading an active lifestyle. You should not skip lunch or light-load. Instead, eat sufficient amounts of whole grains, lean proteins, low-fat dairy, fruits and vegetables. Light lunch can leave your stomach empty and it can be difficult for you to keep up with game. To find sports supplements, click here.