Nutrition Effects on Sports Performance and Mental Health
Nutrition & Performance
How can nutrition benefit performance?
How long before physical activity is best to eat?
Carbohydrate
Carbohydrate is needed to supply energy during performance. Carbohydrates are found in pasta, rice, and whole-grain food. As recommended, more than half of your daily calorie intake should come from carbohydrates.
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Protein
Protein is vital to repairing body tissues and promoting muscle growth. Protein can also be used as energy, but only after carbohydrate stores have been used up. - (Nutrition and athletic performance, 2021)
Water
Water is a crucial nutrient for performance. Water keeps the body hydrated and maintains perfect body temperature. Water is critical for replenishing as you can lose a few liters of sweat through vigorous exercise.
Here are 5 tips to keep in mind
1. Don't forget about greens and vegetables
3. Avoid low-carb diet
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2. Utilize salt
4. Sleep to recover
5. Prep your meal
Exercise Demo Video
The purpose of this exercise demo video is to present each component of nutrition and their role in the exercises demonstrated.
Carbohydrates: Also known as the body's energy source. The main category from carbohydrates that supply energy is sugar. Not only does sugar provide energy for the body during any intensity of exercise, it stores in liver and muscle as glycogen, and works as the main source of energy for the brain.
Protein: Building blocks of the body. Makes up for our muscles, skin, and blood. Without protein, our body will not be kept in a healthy state. It is suggested to consume protein throughout the day, but especially after exercise to repair our muscle tissues, allowing for proper recovery.
Vitamins/Minerals: A lack of vitamins and minerals can lead to various deficiency-related diseases. It is important to keep up-to-date with vitamins and minerals to ensure the body can function correctly when it comes to exercising or any physical activity.
References
Beck KL, Thomson JS, Swift RJ, von Hurst PR. Role of nutrition in performance enhancement and postexercise recovery. Open Access J Sports Med. 2015 Aug 11;6:259-67. doi: 10.2147/OAJSM.S33605. PMID: 26316828; PMCID: PMC4540168.
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Spriet LL. Performance Nutrition for Athletes. Sports Med. 2019 Feb;49(Suppl 1):1-2. doi: 10.1007/s40279-018-1027-9. PMID: 30671901; PMCID: PMC6445808.
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