4 Sports Nutrition
Eating for On & Off Seasons
Brian Gowan; Hailee Dihel; and Manuel Garcia
Nutrition to Boost Athletic Performance
The path to a healthy lifestyle can be a confusing and sometimes overwhelming abundance of contradictory information. The desire to achieve and maintain an active and healthy lifestyle may be universal for some, but the way to accomplish those goals can vary for many. Whether we are weekend warriors looking for exercise, outdoor enthusiasts, fitness fanatics, or elite-athletes looking to improve performance on the field, we all need to properly fuel our bodies to reach peak performance and maximize our fitness potential. When our bodies are supplied with the proper nutritional fuel, it is better equipped to meet physical demands, thus enhancing our abilities to reach our fitness goals. However, when combining athletics and performance with nutrition, there isn’t a one-size-fits-all method. No matter our age or athletic ability, the fuel that provides that energy and allows us to perform at optimal levels is nutrition. Not only does nutrition provide us with the energy to perform, but it also allows our body to regenerate and grow after we have broken it down. However, our bodies cannot complete this repair process unless we have the right amount of sleep. It’s this partnership between nutrition and rest that allows our body to function at its highest level. Simply stated, without nutrition, we cannot perform; without rest, we cannot repair.
The following will provide the foundation for the body’s nutritional requirements to perform at its optimal level. It will also provide and suggest ways to further supplement the body to enhance its basic performance. No set guide improves athletic performance without first incorporating proper nutrition, exercise, and rest. But when the right type of nutrition is paired to each person’s need, the body’s demands are more easily met, and performance can be attained to function at full capacity. How you push your body’s physical limits depends on each individual’s goals and how well you are prepared.
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Nutrients for Performance
Fueling the body for activity begins with proper nutrition. When the body has the right amount of nutrients, it can fuel the cells of the body and function at optimal capacity. But what are the necessary nutrients to achieve this state of performance? There are categories of nutrients that define the types of food required for proper nourishment. Our bodies produce nutrients, called non-essential nutrients, and nutrients that our bodies require called essential nutrients. What are these nutrients, and why are they so important in the growth and performance process?
Macronutrients
Consist of Carbohydrates, Proteins, and Fats. These categories of nutrients are required in higher amounts and provide the body with sufficient energy in calories.
Carbohydrates
We fuel our cells with the necessary energy to perform and feed our central nervous system so we can perfo