Nutrition is very important when it comes to maintaining health and maximizing physical activity and athletic performance. College athletes spend various hours a day training for their sport. Although it takes skills and training to be a good athlete, it also takes a quality nutrition to perform to the best of their ability. Often times, these athletes lack the nutritional guidance and knowledge to make healthy food choices. They are often unaware of the roles that proteins, vitamins, and minerals play in the body and how much of each nutrient is required.
Nutritional needs for athletes are often higher than the average physically active or sedentary person. Athletes nutrition varies based on the type of sport they are playing, the amount …show more content…
Eating prior to exercise has been proven to improve exercise performance and increase endurance. A pre-competition meal is highly advised for training sessions or events lasting longer than an hour. The pre-competition meal should contain approximately 200-300 grams of high complex carbohydrates and are best consumed at least three to four hours prior to the event. Meals must be consumed within enough time to ensure proper digestion to prevent conditions such as sluggishness, vomiting, gastrointestinal discomfort, and cramping (Potgieter; 2013).
If an athlete did not have time for a big pre-competition meal, it is especially important to consume carbohydrates during exercise. According to the American College of Sport Medicine, during moderate to high intensity exercise lasting more than an hour, it is beneficial to maintain blood glucose levels by consuming 30-60 grams of carbohydrates per hour. The form of carbohydrates can vary from sports drinks, gels, or nutritious snacks.
After exercise, adequate amounts of carbohydrates must be consumed in order to replenish muscle glycogen stores and refuel. Carbohydrates should be ingested at least 30 minutes after training or competing every two hours for 4-6 hours to replace glycogen levels and ensure recovery as quickly as …show more content…
As with carbohydrates and proteins, the recommended daily intake for fats is higher for athletes than sedentary individuals. The acceptable fat intake should range from 20-30% of total caloric intake. Diets that consume less than 20% or more than 30% has been proven to have no benefit in athletic performance. High fat diets are not good for athletes and only essential fats should be consumed. Micronutrients play a major role in energy production, immune function, and muscle tissue repair. Supplementation of vitamins and minerals should not be needed if the athlete consumes a nutrient-rich diet that contains a variety of foods (Cotugna;
Nutritional needs for athletes are often higher than the average physically active or sedentary person. Athletes nutrition varies based on the type of sport they are playing, the amount …show more content…
Eating prior to exercise has been proven to improve exercise performance and increase endurance. A pre-competition meal is highly advised for training sessions or events lasting longer than an hour. The pre-competition meal should contain approximately 200-300 grams of high complex carbohydrates and are best consumed at least three to four hours prior to the event. Meals must be consumed within enough time to ensure proper digestion to prevent conditions such as sluggishness, vomiting, gastrointestinal discomfort, and cramping (Potgieter; 2013).
If an athlete did not have time for a big pre-competition meal, it is especially important to consume carbohydrates during exercise. According to the American College of Sport Medicine, during moderate to high intensity exercise lasting more than an hour, it is beneficial to maintain blood glucose levels by consuming 30-60 grams of carbohydrates per hour. The form of carbohydrates can vary from sports drinks, gels, or nutritious snacks.
After exercise, adequate amounts of carbohydrates must be consumed in order to replenish muscle glycogen stores and refuel. Carbohydrates should be ingested at least 30 minutes after training or competing every two hours for 4-6 hours to replace glycogen levels and ensure recovery as quickly as …show more content…
As with carbohydrates and proteins, the recommended daily intake for fats is higher for athletes than sedentary individuals. The acceptable fat intake should range from 20-30% of total caloric intake. Diets that consume less than 20% or more than 30% has been proven to have no benefit in athletic performance. High fat diets are not good for athletes and only essential fats should be consumed. Micronutrients play a major role in energy production, immune function, and muscle tissue repair. Supplementation of vitamins and minerals should not be needed if the athlete consumes a nutrient-rich diet that contains a variety of foods (Cotugna;