Aerobics injuries are usually caused by trauma and overuse, but can be prevented by using the right techniques and equipment. The size of a standard drink can vary according to the type of alcohol. A common misconception is that anorexia nervosa only affects young women, but it affects males and females of all ages.
Antioxidants scavenge free radicals from the body's cells, and prevent or reduce the damage caused by oxidation.
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Home Healthy eating. Sporting performance and food. Actions for this page Listen Print. Summary Read the full fact sheet.
On this page. Daily training diet requirements The basic training diet should be sufficient to: provide enough energy and nutrients to meet the demands of training and exercise enhance adaptation and recovery between training sessions include a wide variety of foods like wholegrain breads and cereals, vegetables particularly leafy green varieties , fruit, lean meat and low-fat dairy products to enhance long term nutrition habits and behaviours enable the athlete to achieve optimal body weight and body fat levels for performance provide adequate fluids to ensure maximum hydration before, during and after exercise promote the short and long-term health of athletes.
Carbohydrates are essential for fuel and recovery Current recommendations for carbohydrate requirements vary depending on the duration, frequency and intensity of exercise. Eating during exercise During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue. Eating after exercise Rapid replacement of glycogen is important following exercise. Protein and sporting performance Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair.
For example: General public and active people — the daily recommended amount of protein is 0. Sports people involved in non-endurance events — people who exercise daily for 45—60 minutes should consume between 1. Sports people involved in endurance events and strength events — people who exercise for longer periods more than one hour or who are involved in strength exercise, such as weight lifting, should consume between 1.
While more research is required, other concerns associated with very high-protein diets include: increased cost a potential negative impact on kidney function increased weight if protein choices are also high in fat a lack of other nutritious foods in the diet, such as bread, cereal, fruit and vegetables. Using nutritional supplements to improve sporting performance A well-planned diet will meet your vitamin and mineral needs.
Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including: vitamins minerals herbs meal supplements sports nutrition products natural food supplements.
Water and sporting performance Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death. Foods rich in unrefined carbohydrates, like wholegrain breads and cereals, should form the basis of the diet. Water is a great choice of fluid for athletes to help performance and prevent dehydration.
More information here. Sports nutrition resources, Nutrition Australia. Athletes and professional coaches are more aware than ever before of the importance of nutrition in sport. The approach to nutrition in sports is different from that of nutrition for overall health. This blog post helps to shed some light. Sports nutrition is the study and practice of hydrating and fuelling your body with the aim of improving athletic performance.
The ultimate goal is improving performance, realising true potential and when executed properly, a scientific, person-centred nutrition plan can help you do just that. Over the years, sports nutrition has changed and morphed in parallel with the growing awareness of the role that exercise plays in overall health and awareness. Today, with the help of more science and research, nutrition in sport is now rapidly growing, developing ever more new ways to help people run longer, lift more, swim further or do whatever sport they want to do just that bit better.
The ideal diet for an athlete is not very different from the diet recommended for any healthy person. And while certain sports require the athlete to fit a certain weight group or body fat, the benefits to nutrition in sports spans beyond just aesthetics.
What we eat and drink provides us with energy. How we train and the type of sport we choose to compete in places certain energy demands on the body. The amount, composition and timing of food intake can profoundly affect sports performance. Following a pyramid created by Eric Helms , the order of importance when it comes to optimal nutrition runs in the following pattern. Balancing stress and sleep, mobility, social relationships, recovery and lifestyle to match your sports goals lays the groundwork and sets you up for success in all subsequent elements.
Think about it — the average amateur athlete might spend hours in the gym at 5x per week. What happens for the other hours? Food is made up of three macronutrients — fat, carbohydrate and protein. The ultimate goal of nutrition in sport is to balance these macro and micronutrients to achieve optimal energy output and at times body composition for the intended sport.
You can satisfy this need by having:. After exercise, you need to eat carbohydrates to rebuild the stores of energy in your muscles if you are working out heavily. Protein is important for muscle growth and to repair body tissues.
Protein can also be used by the body for energy, but only after carbohydrate stores have been used up. Most Americans already eat almost twice as much protein as they need for muscle development. Too much protein in the diet:. Often, people who focus on eating extra protein may not get enough carbohydrates, which are the most important source of energy during exercise. Water is the most important, yet overlooked, nutrient for athletes.
Water and fluids are essential to keep the body hydrated and at the right temperature. Your body can lose several liters of sweat in an hour of vigorous exercise. Clear urine is a good sign that you have fully rehydrated.
Some ideas for keeping enough fluids in the body include:. Offer children water often during sports activities. They do not respond to thirst as well as adults. Teenagers and adults should replace any body weight lost during exercise with an equal amount of fluids. For every pound grams you lose while exercising, you should drink 16 to 24 ounces to milliliters or 3 cups milliliters of fluid within the next 6 hours.
Changing your body weight to improve performance must be done safely, or it may do more harm than good. Keeping your body weight too low, losing weight too quickly, or preventing weight gain in an unnatural way can have negative health effects.
It is important to set realistic body weight goals. Young athletes who are trying to lose weight should work with a registered dietitian. Experimenting with diets on your own can lead to poor eating habits with inadequate or excessive intake of certain nutrients.
Speak with a health care professional to discuss a diet that is right for your sport, age, sex, and amount of training. Berning JR.
Sports nutrition. Netter's Sports Medicine.
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