Nutrition to increase athletic performance

Nutrition to increase athletic performance

A highly nutritious diet can increase physical performance and recovery after exercise. You don't have to be a professional athlete competing for high stakes to benefit from this. A good diet can increase your endurance and give you the strength to overcome barriers to exceed your own benchmarks. The diet also speeds recovery after exercise, including recovery from a workout-related injury. A healthy body is stronger and less prone to injuries, cramps and other ailments that interfere with exercise routines.

A nutrient-rich diet is essential for optimal physical performance. In addition to the quality of nutrients, athletes who engage in vigorous physical activity need to pay careful attention to the timing of certain nutrients. For example, during extended periods of activity, it is important to consume both carbohydrates and protein to maintain body weight and glycogen levels and to provide sufficient protein to form and heal damaged tissue.

The role of vitamin D in supporting vital body functions should be emphasized. Vitamin D supports healthy bones as vitamin D is needed to absorb calcium. Calcium is a core element for the growth and repair of bones, regulates calcium in the blood, supports muscle work, nerve function and blood clotting. Low levels of vitamin D or calcium can reduce bone density and increase susceptibility to fractures. Good sources of calcium include milk, yogurt, cheese and green leafy vegetables.

Vitamin D also supports the nervous system and muscle function. The best source of vitamin D is sunlight. However, good food sources include fish (sardines, mackerel, salmon), eggs, butter, beef liver, cheese and omega-3 oil. Vitamin D is a fat-soluble substance. So if you rely on supplements as your primary source, make sure you're also taking omega-3 fish oil, extra virgin olive oil, or coconut oil.

It's not for nothing that a triathlon race is called “Iron Man”. Iron, which the body uses to form hemoglobin in the blood, maintains oxygen levels in the blood and muscles during exercise. With too little hemoglobin, the athlete can suffer from reduced performance, a weaker immune system, lower resistance to disease, fatigue, short temper and an accelerated heartbeat. Good food sources of iron include red meat, oats, nuts, green leafy vegetables and legumes.

Adequate protein in the body can help prevent and repair muscle damage caused by training stress. Post-exercise protein supplementation in a US Marine unit demonstrated up to a 33% reduction in medical visits, up to 28% reduction in bacterial infection, up to 37% reduction in reported muscle and joint pain, and up to 83% reduction in heat exhaustion. Protein taken post-workout increases muscle protein levels, reduces muscle soreness, and improves tissue hydration during extended training exercises. Good sources of protein include fish, red meat, eggs, chicken, yogurt, cheese and legumes.

In addition to nutrients and protein, athletes should drink enough fluids during and after training to stabilize fluid loss. Sports drinks consumed during exercise help maintain blood sugar levels and reduce the risk of dehydration and hyponatremia. A balanced nutritional program with a variety of nutrient-dense foods should provide enough nutrients to support an intensive training program.