Sports Nutrition and Supplements

Track 6: Sports Nutrition and Supplements

Essential nutrients and supplements are very much important in sports, the more intense the exercise or sport, the greater the body's nutrient needs. Athletes who participate in endurance sports have specific needs because of what they demand from their bodies. The first seven essential supplements are the minerals calcium, iron, magnesium, potassium, selenium, sodium and zinc. Their benefits range from keeping bones strong to minimizing fatigue. Importance of proteins, minerals and water The RDA for protein is 60 mg per day for adults (specifically 0.8 g/kg of body weight/day). This recommendation, however, is based on the needs of sedentary individuals. Good hydration before, during and after exercise is very important. Isotonic drinks contain electrolytes and simple carbohydrates and are therefore recommended. Alcohol should not be drunk. Eating habits of individual athlete Physical performance is closely linked to nutrition, as a sports person with a healthy diet and good training will obtain better results in a competition than those individuals with the same qualities but an inadequate diet. 

  • Essential nutrients and supplements for performance
  • Energy requirements
  • Eating habits of individual athletes
  • Hydration and dehydration
  • Importance of proteins and minerals
  • Muscle growth and development

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