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Sport Nutrition Perforamance and how it can help you

Sport Nutrition Performance Diets have been around for a long time for example. High protein diets were even popular in Greece 450 B.C for created larger, stronger muscles to competing athletes in the games.So you can see there people eating sport nutrtion diets back then. That’s the first recorded history of Sport Nutrition but I imagine it was going on before then just wasn’t recorded.

Even today I follow a high protein diet. But there is no single food diet that works to increase performance. it’s a synergy of all the food groups plus vitamins, minerals and supplements.

So i'll break it down for ya and show you how sport performance nutrion can help you

There are three macronutrients in the mix Carbs, Protein , and Fats

First Carbs and the significance to performance and a performance practice that shows result is Carb Loading Okay they are also our primary fuel source and glucose source

You should be eating more complex carbs than simple sugars

It is also the main fuel source for the brain and nervous system

The types of carbs are

Monosaccharide’s like glucose, fructose

Disaccharides like Maltose which is glucose + glucose

Polysaccharides like starches

Fibres

Now Protein and amino acids

Protein is a must for growth and recovery

BCAA are required to spare muscle break down

Collagen or connective tissue is 1/3 total body protein content

Essential Amino Acids are

Valine, lysine, threonine, leucine, Isolecine, tryptophan, phenylalanine plus tyrosine, mthionine plus cystine, hisitidine(infants and athletes)

Non Essential (but can be useful with intense exercise)

Glycine, tyrosin, citrullin, glutamic acid, alanine, aspartic acid, arginine, serine, proline, ornithine cystine, hydroxyproline, hydroxyglutamic acid

Finally Fats

Essential fatty acids required for growth, recovery and overall health

They are part of each cell including muscle

They are a must for any endurance athlete

The different kinds of lipidsTrigluceridesFatty acidsEssentail fatty acidsOmega 3 fatty acidsGamma linolenic acidMedium chain triglyceridesPhospholipidsLecithinCholestrol

Putting it all together a good rule of thumb for most people is 1 part fat 2 part protein 3 part carbs

Now for performance athletes

Anaerobic sports like bodybuilding should consume15% fats30% protein55% carbs

Aerobic sports like cycling should consume25% fats15% protein60% carbs

These are two separate ends and of course everybody is different so depending on your body type, goals, sport I suggest keeping a journal on foods an affects on your performance and come up with the perfect balance for you. Treat it like a science because it really is.

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