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Sports Nutrition

Sports nutrition focuses on optimizing diets for athletes to enhance performance, recovery, and health through strategic intake of macronutrients, micronutrients, and hydration. A balanced diet is essential for energy production, muscle repair, immune function, and optimal performance. Pre-exercise meals should be tailored to the type and duration of activity, with specific recommendations for timing and food choices to maximize energy and comfort.

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5 views5 pages

Sports Nutrition

Sports nutrition focuses on optimizing diets for athletes to enhance performance, recovery, and health through strategic intake of macronutrients, micronutrients, and hydration. A balanced diet is essential for energy production, muscle repair, immune function, and optimal performance. Pre-exercise meals should be tailored to the type and duration of activity, with specific recommendations for timing and food choices to maximize energy and comfort.

Uploaded by

venomgrill87
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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SPORTS NUTRITION

GROUP 3:
CHRIS MURIITHI
SIDNEY LELEITO
MELANY KIPLAGAT
RONALD KANGA
HALKANO GALMA
CYNTHIA MATARA
JAPHETH AMAYA
PAUL MUGOSU
MITCHELLE NALIAKA
Sports nutrition is a specialized field of nutrition that focuses on
optimizing an athlete’s or physically active individual's diet to enhance
performance, support recovery, and maintain overall health. It involves
the strategic intake of macronutrients (carbohydrates, proteins, and
fats), micronutrients (vitamins and minerals), fluids, and supplements
tailored to the demands of training and competition.
1. Eat a Balanced Diet Each Day – Why?
A consistently balanced diet sets the stage for effective training, better results, and long-term health.
Fueling the Body: The body needs a mix of carbohydrates, proteins, and fats to produce energy.
Carbohydrates are especially important as the main source of fuel during most workouts.
Muscle Repair and Growth: Protein is essential for repairing and building muscle tissues, especially after
strenuous activities.
Micronutrient Support: Vitamins and minerals (like iron, calcium, and B-vitamins) play critical roles in
oxygen transport, bone health, and energy metabolism.
Immune Function: A well-rounded diet strengthens the immune system, helping athletes avoid illness
that could disrupt training.
Optimal Performance and Recovery: Proper daily nutrition supports endurance, strength, focus, and
quicker recovery post-exercise.
Hydration Support: Many fruits and vegetables contribute to fluid balance and hydration, which is vital
during physical activity.
2. Pre-Exercise Meal Varies by Exercise Style – Why?
The pre-exercise meal should match the type, intensity, and timing of the workout to optimize energy and comfort
during performance.
Depending on;
Type of Activity:
Endurance Sports (e.g., running, cycling): Require more carbohydrates for sustained energy.
Strength Training (e.g., weightlifting): Benefit from both protein (for muscle support) and carbs (for energy).
High-Intensity Training (e.g., HIIT): Also relies heavily on carbohydrates due to the quick energy demand.
Duration:
Short sessions (< 60 minutes) may not require a large meal.
Long sessions (90+ minutes) need more substantial pre-fueling to prevent fatigue.
Timing and Digestibility:
Large meals should be eaten 3–4 hours before a workout to avoid discomfort.
Smaller, easily digestible snacks can be eaten 1–2 hours before exercise.
3. 30 Minutes Before a Workout – What and How to Eat?
A small, high-carb snack 30 minutes before exercise boosts energy without causing digestive issues.
What to Eat:
Simple Carbohydrates: These digest quickly and provide fast energy (e.g., banana, a slice of toast
with jam, rice cakes, sports drink).
Small Portion of Protein (optional): If it doesn't cause digestive issues, a small amount can help
muscle function (e.g., Greek yogurt, a small protein bar). can support muscle readiness.
Low Fat and Low Fiber: Avoid heavy, greasy, or high-fiber foods that slow digestion or cause
cramping.
How to Eat:
Focus on easy-to-digest snacks- Avoid fatty, fibrous, or heavy foods to prevent stomach discomfort.
Hydrate with water or an electrolyte drink-to stay hydrated before sweating begins.
Avoid trying new foods right before workouts—stick to what your body is used to.

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