Does Balanced Diet Effects Athlete Performance?(Role of diet in sports)

 There are many claims about the role of balanced on the Athlete Performance.Many researchers who researched about it said that a well balanced is all.This is enough to ensure good performance.

Some studies indicate that diet can improve the sports performances whereas, some do not claim any effect of balanced diet on athlete performance.
As a matter of fact, a well-balanced diet may not guarantee success in sports but it is sure that balanced diet helps to recover body which is related to your performance.
In this article, we are going to learn
  • Effects Of Balanced Diet On Athlete Performance.
  • What things required to improve performance in sports.
  • Diet Plan for athletes.
  • How diet depends on athlete sport.
Role of balanced diet on athlete performance.

Effects of diet on athlete performance

To know the role of particular diet, It would be better to know the role of essential nutrients on performance.
Fat: 
Fat is considered as a major source of fuel for light to moderate levels of activity.Like if you are a runner, high jumper or a gymnast. You required an normal amount of fat. If you add too much fat to your diet it will definitely decrease your performance.
But if you are a swimmer or water sports athlete you need a lot amount of fat.Your body is connected with water which causes a lot of heat loss.
Researchers proved that extra weight of fat carried by runner decreases the performance.
Carbohydrate:
Carbohydrate is also a major fuel for muscular contraction. Research studies suggest that carbohydrate is helpful in increasing the endurance of sportspersons. But it should not be given to athletes in an excessive amount, It may be risky for athletes.
If you take low carbohydrate you feel exhaustion while training.
Protein:
Protein is essential for muscle growth. Some amount of protein is consumed as fuel for muscular work. If fat and carbs are available, they are selected first over protein as a fuel source.
Vitamins:
Vitamins are essential in the normal diet for good athlete performance in sports. But there is no clear cut evidence that extra amount of vitamins improves the performance.
An excess amount of vitamins gives only extra work to the excretory organs.
  • Following 3 vitamins is important for sports performance.
1.Vitamin ‘C’: 300mg to 500mg a day is must for an athlete.
2.Vitamin ‘E’: Vitamin E helps in the treatment of many diseases specially heart diseases. The excess amount does not improve the athlete performance.
3.Vitamin ‘B-complex’:
Deficiency of vitamin B-complex decreases the sports performance. An excess amount of vit.b complex shown both positive and negative effect in sports.
Minerals:
  • Deficiency of mineral can decrease the performance.
  • During hot climate, sweating reduces the amount of sodium and chloride in the body.
  • Excess intake of salt can cause potassium loss and increased water retention.
  • Too much salt is harmful to hypertension patient.

 

Water:
Water is essential for the body. The deficiency of water in the body decreases the athlete performance in sports. Low water intake can be a risk for the central system working.
In another hand access, water intake does not affect performances because it has 0 calorific value.

 

  • Things that can improve athlete performance in sports:

1. Diet/Nutrition
2. Right supplementation
3. Proper Rest and Recovery
4. Performance Analysis
5.Practice-Practice-Practice.

Nutrition/Diet Plan For Athletes:

  According to training time [6-8am and 5-7 pm]
  • Diet for vegetarian athletes
  • 20 min Before Training: 2 bananas+ 5 gm pre-workout supplement mix with 200ml water.

 

  • After Workout(8.15-8.30am): Protein shake(Whey protein+ 200 ml water).

 

  • Meal 1(9.10-9.20 am): Oatmeal(mix with whey protein powder)+ 1 multivitamin pill+ 25 gm peanut/almonds(handfull)

 

  • Meal 2(11-11.30am): Roasted chickpeas+ 15-20 almonds+ 1 glass non-fat milk.

 

  • Meal 3(1-1.30pm): Brown Rice/Chapati/Brown bread+ Lentil/cottage cheese/chick peas (cooked in olive oil/cocuant oil)+ 1 bowl Yogurt.

 

  • Meal 4(3-3.30pm): Brown bread tost+ peanut butter/peanuts OR same as Meal 2.

 

Before and after training of 5-7 pm

Same as before/after a workout of the morning.

 

  • Meal 5(8-8.30pm): Brown rice/chapati+ Cottage cheese/lentil/cooked chick peases+ Salad

 

  • Meal 6(10-10.30pm): 1 glass milk+ 25gm peanuts/almonds.
For Non-Vegetarian 
20 min Before Training: 2 bananas+ 5 gm bcca pre-workout supplement mix with 200ml water.
After Workout(8.15-8.30am): Protein shake(Whey protein+ 200 ml water).
  • Meal 1(9.10-9.20 am): Oatmeal(mix with whey protein powder)+ 1 multivitamin pill+ 25 gm peanut/almonds(handfull).
  • Meal 2(11-11.30am): 5 Egg white omelate + 1 apple + Handfull Peanuts.
  • Meal 3(1-1.30pm): 100gm Chicken breast/5 boiled egg whites + Brown rice/chapati + Mix veggie cooked in olive oil.
  • Meal 4(3-3.30pm): Brown bread tost+ peanut butter/peanuts OR same as Meal 2.
 After and before training of 5-7 pm
Same as before/after a workout of the morning.
  • Meal 5(8-8.30pm):  100gm Chicken breast/5 Egg white with 2 whole eggs + Mix veggie cooked in olive oil + Brown rice/chapati.
  • Meal 6(10-10.30pm): 1 glass Non-fat milk+ 25gm peanuts/almonds.
 Role of balanced diet on athlete performance

The role of diet On Athlete Performance:

In the end guys, It is proved that there is no such special kind of food or supplement that can improve your performance magically.
But they can help your body to recover fast which helps to improve athlete performance in sports.

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