Winning formula

Source: The Hitavada      Date: 04 Sep 2017 12:10:41


 

By Meghana Kumare,

Without the right food, even physical conditioning and expert coaching are not adequate to attain the best results.
Our country is making a mark in almost every field and sports are not an exception. Fitness is most important term when it comes to Sports! While right exercise can give you desired results and make you reach to the ideal physique for the sport form you have chosen, right food supplement plays a vital role too. Your entire performance is based on your fitness which depend upon the intake of right food.


‘Physical fitness’ is the very common terminology we get to hear or use so many times. Let us understand the scientific meaning of being physically fit and the components needed to be measured to state that a person is physically fit or unfit.


If we talk about sports today, it is becoming increasingly competitive. More and more stress is being placed on how well the sportsperson performs and wins medals. The struggle for a strong portfolio is on every time. Along with the training and motivation, adequate diet is equally important component for an athlete. More good nutrition may not generate good athletes but inadequate nutrition would reduce the ability of an athlete to play to his maximum potential. Without the right food, even physical conditioning and expert coaching are not enough to achieve the best results.


Athletes can perform well if they have the desired body fat percentage for their specific sport. In an attempt to attain body fat levels that are inappropriate, or have body fat percentages below the minimal levels, they may adopt dangerous dieting patterns. Thus, there are chances that they may be at risk for an eating disorder (anorexia or bulimia) or other health problems associated to poor energy and nutrient intakes.


Pre-exercise or pre-event meals
l Consume high carbohydrate before sport event/ exercise/ match because blood glucose is replenished from liver glycogen... during sleep breakdowns of this glycogen so in the morning glycogen level are low so include more carbohydrate in the night.


l Food with higher sugar levels should be avoided

l Meals should be taken 2 to 4 hours before exercise

l Take frequent meals than onetime large meals.

l Don’t try new food, like new dishes/ recipes during the competition days During Exercise

l To maintain water balance drink sufficient water

l Maintain electrolyte Balance, so take any electrolyte powder or go for coconut water, which is the best electrolyte.

l Maintain normal blood sugar level-so glucose water is a must. After Exercise- Remember the three ‘R’

l Replace fluid that is lost during exercise so drink a lot of water in the form of kokum sharbat, buttermilk (thin), Lemonade, coconut water, khus sharbat etc.

l Refill carbohydrates level have some carbohydrates rich food like banana, or glucose water etc.

l Replace electrolyte (Sodium, Potassium and Chloride) for this one can have lemon sharbat, coconut water or electrolyte powder. Certain foods dietary regimens or supplements improve performance.


The Right Quantity of Consumption is Important Having the Food that contains 20-25 grams of protein content close to your training times and if spaced out or distributed evenly over the day can minimise muscle break down.


Carbohydrates are responsible for increased energy, recovery, performance, prevention of injury and improved immune system. Carbohydrates should take a third of your plate, that helps maintain the blood sugar.


Include healthy fats in your diet like avocado and natural Greek yoghurt etc. They are important for absorption of fat, soluble vitamins, food taste, hormone regulation, insulation and energy. For an athlete, it should not fall below 15 per cent of total energy intake to ensure hormone regulation is not negatively affected. A gap of 2-4 hours is what most agrees as gap between meals and workout.
(The author is Nutritionist, Nagpur)