Sports Nutrition: 8 Main Principles

For any type of sports  or the level of playing, sports nutrition is a determining factor to improve or maintain the performance. It should be based on a variety and balanced diet and one should fully adopt the daily energy needs. It is essential that you do not miss anything to stay competitive and get injured.

Controlling your macronutrient intake (proteins, lipids, and carbohydrates) and micronutrient needs (vitamins and minerals) are very important factors. To build your body proteins and fats are very essential and at the same time, carbohydrates provide energy fuel for performance. As for micronutrients, they actively participate in all the metabolic reactions that take place within the body. Finally, you should know well enough about choosing your food supplements is vital for your progress and performance of the sports you participate in.

Principle # 1: No More Prepared Food

When you buy prepared food from the supermarket, they are often packed with very rich refined sugars and bad fats, which are also called “unnecessary calories”. On top of that, they contain too much salt and a nominal amount of vitamins and minerals. Not to mention the often questionable additives and manufacturing processes. In the real world, you have to keep track of what you are eating and calculate your calorie intake. So, instead of buying and relying on ready-made meals, you can start to learn to cook.

Principle # 2: Several Small Well-balanced Meals

Instead of large and occasional meals, prefer to have frequent small meals (5 to 6). This way your body will continuously get what it needs to build and remain efficient all day. The general rule of thumb, each meal should contain carbohydrates, proteins, and fats, all balanced with your caloric needs and matching to your goal.

Above all, do not neglect the “peri-training” diet… that is, your diet before training, during training, and after training.

Principle # 3: High Protein Intake

By having a sufficiently high protein intake, you improve your recovery and amplify your muscle growth. Please note that the amino acids in proteins stimulate protein synthesis.

Protein recommendation for endurance athletes is 1.2 to 1.4 g per kg of body weight per day. For strength athletes,  it is 1.5 to 2 g per kg of body weight per day.

2/3 of the intake must be provided by food, the last third may come from supplements in the form of good quality protein. Research suggests that you should consume at least 20 to 30 g of protein in powder form after training to promote recovery and muscle building.

Principles # 4: Diet Low in Simple Sugars

Carbohydrates are the most important macronutrient in athletes’ diets because they are essential energy providers.

For endurance athletes, dietitians recommended carbohydrate intake of 10 to 12 g per kg of body weight per day. In the same manner, a carbohydrate intake of 4 to 5 g per kg of body weight per day is for strength athletes.

Please note, ice cream, cookies, and pizza are not sources of carbohydrates to consider. Opt-in for quality carbohydrates such as fruits, dried fruits, tubers, whole grains, and veggies.

Principles # 5: Yes, But Quality Fats

Both endurance and strength athletes should have a lipid intake between 0.8 and 1.2 g per kg of body weight per day. Athletes should prefer raw oils like olive oil, rapeseed oil, walnut oil, etc. and all whole foods containing good quality lipids like butter or margarine enriched in omega 3 and phytosterol.

Make sure these foods provide Omega 3 or/and a good Omega 6/3 (5 for 1) ratio. Finally, studies suggest that taking supplements based on omega 3 along with vitamin D and protein powder before and after training promotes muscle recovery.

Principle # 6: Please Don’t Neglect Fruits and Veggies

For muscle growth, health, and performance your body needs micro-nutrients (vitamins and minerals). Fruits and vegetables are the main sources.

In addition, they also provide dietary fiber which contributes to the good health of your intestine and facilitates intestinal transit. Finally, be aware that your micro-nutrient needs too. If you are an athlete, then your needs are much greater than those of a sedentary life-style person. Thus, taking multivitamin food supplements can prove to be wise for you and your sports practice.

Principle # 7: Never Without Food Supplements

If you practice sports regularly then natural food may not provide all the nutrients you need. Thanks to the food supplements. They will prevent you from nutritional deficiencies. Here are some key supplements for sports nutrition:

Protein powder: This is for a higher supply of quality protein, quickly absorbed by your body and your muscles.

BCAAs or branched-chain amino acids: These are 3 essential amino acids for muscle building and recovery.

Creatine: Creatine supplement is proven to be beneficial in increasing muscle mass and optimizing mass gain.

Training boosters: These formulas are designed for all types of sports, to bring you more energy and endurance.

Amino acid complexes: These provide you with all the amino acids vital for building muscle.

Vitamin and mineral complexes: Food alone is not enough to meet needs or, worse, vitamin, and mineral deficiencies. Food supplements make it possible to avoid deficiencies, the consequences of which can be frightening.

Omega 3: They participate in the proper functioning of our body. They help to better manage the body fat rate according to sports practice, contribute to muscle anabolism, reduce muscle inflammation, improve insulin sensitivity, and the metabolism of burning calories.

Principle # 8: Good Hydration

When you exercise, it will bring dehydration, sooner or later. A simple start of dehydration instantly affects your performance, not to mention the risk of injury. Water is very essential for your body.

Please don’t wait until you’re thirsty to drink water. You have to drink at least 2 to 2.5 liters of water every day. You can increase the quantity depending on the intensity of your sports activities and the outside temperature.

Our additional advice for optimal hydration/drink abundantly

• before exercise (2 hours before exercise)
• during exercise (every 10 to 15 minutes, drink 2 large sips of water)
• after exercise (compensate for losses without abuse too much)

Read more: Vitamins And Minerals-An Introduction