As an amateur or professional sportsman or woman or even as a gym enthusiast, sports nutrition is the key to giving you the edge you need to perform at your best.
Sports nutrition is a scientifically backed way of eating and living that optimizes your physical health and wellbeing, while ensuring that your intake of protein, carbohydrates, fats, vitamins, minerals, and calories meets the specific demands of your sports of choice and your unique goals.
Read on as we provide essential sports nutrition tips and tricks to maximize your performance on the cricket or rugby field, in the pool, and at the gym.
Top Tips for Optimal Sports Nutrition
1: Calculate Your Calorie Requirements
Adult men and women need around 2,500 and 2,000 calories per day respectively. However, athletes have higher calorie demands, and the number of calories needed will depend on your age, weight, activity levels, and personal fitness goals.
The simplest way to calculate your unique calorie requirements is either to use a trusted nutrition calculator or to approach a qualified sports nutritionist for guidance. This will allow you to build a sports nutrition plan that aligns with your goals and caloric needs.
2: Balance Your Protein Intake
Protein is an essential nutrient for muscle maintenance and recovery, and athletes need more of it than the average person. General guidelines on protein intake for athletes recommend eating 0.65g to 1g of protein for each pound of body weight, or 1.4g to 2.2g per kilogram of body weight. Thus, if you weigh 91kg for instance, you should aim to eat between 130g and 200g of protein per day.
Ideal sources of protein include lean meats and poultry, protein powders, fish, and plant-based sources such as tofu, tempeh, beans and lentils.
3: Include Quality Carbohydrates
Whole, minimally processed carbohydrates are essential for maintaining energy levels and performance. Experts recommend eating 2g to 3g of carbs for every pound of body weight, or 5g to 7g per kilogram. Endurance athletes may need up to 9g of carbs per kilogram of body weight.
Optimal carbohydrate sources for active athletes include potatoes and sweet potatoes, beans, fruits and whole grains like oats, whole wheat bread, and wild rice.
4: Incorporate Healthy Fats
Healthy fats can help to maintain metabolic health, improve hormone balance and immune function, and aid in the absorption of nutrients like vitamins K, A, D and E. Athletes need around 0.5g of fat per pound of body weight or 1.1g per kilogram. A healthy 91kg adult athlete would need roughly 100g of fat per day for optimal health.
The best sources of fats for active sportspeople include minimally processed, heart-healthy sources like avocados, seeds, nuts, and olive oil.
5: Stay Hydrated
Athletes need to drink around 3 or 4 liters of water per day, or 96 to 128 ounces. Keep a bottle of water with you at all times, whether you are working out, relaxing and playing the pokies online NZ players love, or at work. Be sure to remain hydrated before, during and after physical activity.
If you are enjoying rigorous training sessions, powdered sports drinks and recovery preparations can help to replenish and balance your electrolyte levels to keep your performance consistent and minimize recovery times.
The Takeaway
Following good sports nutrition practices is vital for maintaining your health and vitality while you pursue your favorite sports.
Follow the guidelines above to meet your nutritional requirements and ensure your ongoing health and sports success!