Sports is very demanding on the body. A wicketkeeper in Cricket does a minimum of 540 squats in a single day of a test match, Tennis involves the repetitive movement of wrists; Golf requires a lot of bending & lifting and during intense training sessions body’s muscle work rate can increase more than 25 times. An athlete’s body is a machine and in order to make this machine work at its peak and prevent injury, they need to put in the right fuel (food).
Right FOODS taken in the right quantity at the right time have a huge impact on improving sports performance. A healthy diet plan helps athletes to train harder, recover faster and lessens the probability of injury occurrence. Athletes require extra calories to fuel their activities & provide strength to muscle and bones. High-level endurance athletes require 3000-6000 calories/day; those playing team sports require 4000-5000 calories/day. The calorie intake has to be planned meticulously and in correct proportion according to their sport and training across 6-9 meals throughout the day.
Most of these calories should come from carbohydrate (60-70%) rich foods, which is the main source of energy. Protein (10-15%) provides with amino acids which are used by muscles to rebuild themselves. Protein intake of 1.2-2 gram/kg body weight is recommended based on specific sports activity. Fats are another source of energy and help in maintaining energy levels during exercise. Hydration is another important element in the diet. A human body is made up of up to 70 % of water and hence maintaining the right hydration level is important for its functioning.
All elements are needed to be taken in a planned manner during training/event schedule.
- A pre-workout carbohydrate fuels the training and helps in recovery, protein enhances muscle building capabilities.
- During exercise including sports drink in your diet can speed up hydration and recovery.
- Fats intake should be avoided during exercise.
- Post workout protein intake within 20mins of finishing your training is highly recommended. It helps in maintaining muscle tissues and enhances recovery and performance.
Nutrition for recovery is as much important as for training. Proper nutrition post workout boosts adaptation from the training session, repair muscle and rehydrate the body.
Two-time Olympic medallist Sushil Kumar, being strictly vegetarian, followed a scientifically designed customized diet plan for faster recoveries between bouts. Virat Kohli turned vegan to improve his fitness levels during his Ipl schedule 2020. Novak Djokovic regularly suffered mid match collapses, until he figured out that he was gluten sensitive and wrong choice of foods were causing him physical and mental issues. Gluten free diets helped him feel lighter, energetic and to win at Wimbledon.
Key thing here is to know that requirements will vary from individuals to individuals hence an athlete should consult an expert sports nutritionist & follow a best diet plan which is customized to cater to their specific needs.
At Qua Nutrition we incorporate the cutting edge of scientific and relevant research from across the world in the relevant field to our customized Sports Nutrition Plan. We study your blood test, genetic test, body assessment, lung capacity assessment test, medical history, current lifestyle & eating habits etc. to understand how Nutrition can work on your individual sport in each element of improvement for recovery, strength, power, endurance, speed, timing, performance, pace, focus, concentration, hydration, adaptability, balance, sustenance and acceleration. We are a team of 63 sports nutritionist who have experience in different sports and have helped over12000 athletes to achieve their goal by changing the way they eat.
“Eat for performance, Eat for recovery, Eat for growth”
Visit QUA NUTRITION to get the best diet plan for Sports Nutrition.