3 April 2021

sports and nutrition biz

Great diet to amazing Performance


Great energy food

Boosting Energy for Sports

By Linus Ihebirinachi


All sportive people have good objectives and enthusiasm. Everyone begins with a goal, an objective which he or she wants to achieve. No athlete going to a race has in mind to fail and no fitness person want to register in a gym class to stop at the middle. Everyone wants to achieve a fit. Have you watched a track events where athletes are set to run? Could you imagine what was going through their minds? None of them berates his ability to finish first! If not, there is no need for participating in the first place. Even their fans cheer them and hope for a great success.

As a football player, I plan of so many skills and tricks to display before I enter the pitch, either for training or the actual competitive games. I always try to dream big dreams, hoping to achieve them. Sometimes I notice in training that I know what to do but cannot just do them. This happens to every athlete and fitness person. You want to do 300 laps of jump or 50 press-ups. That is the target you have for the day, right? OK. You sometimes find out that you cannot complete 100 jumps nor 14 press-ups. You collapse after some tries but you lack the energy to sustain your will. Do not worry it happens to everyone and that is why you must read this. Physical activities or exercises are not just achieved by wishes and dreams. It is not just a case of goodwill but proper planning and adequate preparations! Lack of energy and stamina shows there is something you must do seriously. To talk about food energy food supplements, let us talk about the deficiency of energy and its implications for sports and physical exercises.



How the energy works in your body

When an individual’s dietary energy intake is insufficient to support the energy, expenditure required for sporting activities or exercises, we say that the person is suffering energy deficiency or low energy availability. Athletes require energy for stamina and adequate performance. This implies that proper diet with high energy level is required to enhance performance. In a layman’s view, we can talk about low energy availability in the body which causes lack of performance in sports such as marathon and other endurance sports, even in fitness exercises. Many people complain about this during sports. It is relatively a common complaint among female athletes as it may result in impairments in menstrual function, metabolic rate, bone health, immunity, immunity, or cardiovascular health. Though it is common also in men, especially those getting older. Energy availability is defined as energy obtained through oral nutrition minus energy expended during exercise. Unfortunately, athletes who suffer energy deficiency are those who consume low fat but amass high carbohydrate diet.

Energy deficiency can be relative or acute. Relative energy deficiency (RED) is when there is a disorder in eating when leads the athlete or sports person incurs amenorrhoea/oligomenorrhoea and suffer decreased bone mineral density medically known as osteoporosis and osteopenia. The other one is Acute energy deficiency (AED) which is associated with body weight loss and changes in body composition. It affects in a greater way one’s physical activity.


Energy is required for press-up

Our body as organic material requires energy to sustain physical activities. The energy obviously is obtained through consumption of food containing energy. The energy rich foods in our diet contain nutrients such as carbohydrates, proteins, and fats. Of these three, carbohydrates most readily provide the kind of energy needed to activate muscles. Carbohydrates in food are an important and immediate source of energy for the body. A gram of carbohydrate yields 4 calories. These calories are present in small quantities, in most foods, but the chief sources are the sugars and starches. Food substances that are almost pure sugar include granulated sugar, maple sugar, honey, and molasses. All these could be found in organic foods we eat and are best in natural organic foods and supplements. Foods such as bread, rice, or potatoes, or others that are composed largely of this substance boost the energy of the athlete and helps him to sustain his training and fitness exercises.

Another source of energy is Protein. The energy in protein works to build and restore body tissues. Naturally, once the energy is taken, the body transforms it by the process of metabolism, an activity that takes place in the individual cell. Here the molecules of the food substances providing energy pass through the cell wall which follows with some chemical reactions that produce the new forms of energy. This sustains the sporting and endurance activities. In a nutshell, energy deficiency impairs performance by reducing strength, endurance, speed, coordination and concentration.


Our body is like a working machine. It needs fuel for movements and adequate performances. Energy is the fuel needed to take off, sustain and arrive at our destinations without suffering fuel tanks along the way. Once we notice the impairment or lack of fuel in our body tank, the next step is to look for remedies. The first step is to recognize the source of the problem. We must identify the cause of lack of energy in our blood stream. In sports, fatigues may be caused by sleep deprivation, stress, so much exercise, lack of proper balanced diet. Here we are discussing the area of nutrition and diet. Thus, you must follow a pattern of dietary or using effective supplements to help you re-energize and get back in the game.

One must implement an eating plan that increases current energy intake by approximately 300 to 600 k cal per day. This is because energy is constantly burnt out during training and skipping energy foods will be dangerous. The food must also be rich in calcium and vitamin D which are important for bone health. All fitness persons or athletes must prepare a daily menu or food diary with time and quantity of intake. This will help to maximize your performances while regulating your diet daily. Athletes must remember that more than 55 per cent of carbohydrates with about 12 to 15 per cent protein and 30 per cent fat is needed. So drawing a list or menu, one must take this into consideration. One must also enhance adaptation and recovery between training sessions with some organic foods like wholegrain breads and cereals, fruit, lean meat and low-fat dairy products these will keep the body energy regulated and enable the athlete to achieve optimal body weight and body fat levels for performance. I always advocate the use of organic nutrients instead of chemical foods but using nutritional supplements or food supplements can also help to improve sporting performance.


Talking about natural food supplements that are best for sports, I chose to use the word “Organic” which refers to, in this discussion, sustainable agricultural food products, beverages and body care products. These products are organic fruits, vegetables and other single-ingredient foods. It may also be used on multi-ingredient foods if all the ingredients are certified organic, excluding salt and water. There are also organic foods from livestock such as meat, eggs, and dairy products. Procession of organic foods are with minimally or without artificial ingredients or synthetic preservatives. This maintains the integrity of the product and make it wonderful for the body. They help to boost the immune system.

(see some videos on energy dietary: Great food supplements for energy )

On the other hand, organic foods can be processed into what is called food supplements. This could be of a great idea in sporting activities, in order to maintain the same quality of nutrients and energy need for sports. The idea behind food supplements, also called dietary or nutritional supplements, is to deliver nutrients that may not be consumed in enough quantities. Nutritional or organic food supplements rich in energy with many vitamins and minerals can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including. They could supplement organic foods in the cash of lack. There are many

nutritional supplements for sports. Check out organic food supplements rich in B12, Iron, Vitamin C, Folic acid, Magnesium, etc.

10 Different food supplements that are wonderful for sports:

(See Organic food supplements for energy )

  • 1. Creatine: Increase power and strength
  • 2. Nature Made Vitamin B12 1000 mcg Time Release Tablets, 160 Count Value Size
  • 3. Beta-Alanine: Reduce acid build-up and fatigue
  • 4. D-Ribose: Fuel energy for high-intensity workouts
  • 5. Garden of Life Raw Organic Perfect Food Energizer
  • 6. NATURELO Whole Food Multivitamin for Women
  • 7. NEURIVA Plus (30 count in a bottle), rich with B6, B12 & Folic Acid, Supports 6 Indicators of Brain
  • 8. Natrol Biotin Beauty Tablets: for energy metabolism
  • 9. MegaFood, Certified Organic B12 Energy Cranberry Gummies, Soft Chew Vitamin B12 Supplement for Cellular Energy Support, Gluten
  • 10. GU Energy Original Sports Nutrition Energy Gel, Assorted Flavors, 24 Count Box
Linus Ihebirinachi is an athlete and a Sports analyst. He writes on nutrition for efficiency and amazing performance in sports and helps in providing guidelines for adequate diet plans for athletes and fitness work out.