11 April 2021

sports and nutrition biz

Great diet to amazing Performance


sports nutrition


Every human being wants to stay healthy and sound. I want to emphasize that health is wealth. No matter what goal one must have programmed for himself or herself, without good health, it might come to nothing. For this, everyone who wants to stay wealthy must first plan to stay healthy. And to achieve our goal of healthiness, there must be a goodwill to work on our body and to keep us off from disease. There are diseases we can avoid, by protecting our bodies from antibodies and by improving our immune systems. Athletes such as sprinters, marathon runners, footballers, fitness and body builders need many attentions on dietary. Though the aim of this article is particularly for those who, either professionals or individuals, want to achieve amazing performance in their sporting events or physical fitness, I believe everyone who wants to stay alive and stay healthy should have a glance into this.

We are what we eat. Our bodies respond our food intakes. Our body is organic. This means that it grows but depends on nutrients. What we eat determines how our body reacts towards developments and, to what capacities it could function. And being humans, we are distinct in what we consume and how we consume them. That means we must certainly consume nutrients for man. Good nutrition can help prevent disease and promote health keeping our bodies fit for activities. The kind of nutrition we take underlines our active and healthy lifestyle. Eating a balanced diet is an important part of good health for everyone. The kind and amount of food you eat affects the way you feel and how your body works.

Nutrition is important for amazing physical body building

Now it will interest us to know that the foods we consume are transformed into body tissues and provide energy for the full range of physical and mental activities that make up human life. It is particularly important to know the food materials for adequate your body for building your muscles growing your body cells and tissues. This fact cannot be overemphasized. Thus, all sport lovers (beginners and professionals) must first learn about proper nutrition, making the best of adequate nutrients the first step towards achieving an amazing goal in sportive activities or body fitness. Believe it or not, this is the most important factor for muscle growth to occur. By observing our food intake, on the way we prepare them, we can improve our diets, our health and our impact on sporting exercises.

(for great nutrients see: Nutrient timing for perfect performance)

Sporting Nutrition

We must know, anyways that nutrition for sports is distinct, in that it is programmed towards achieving a sportive goal. Individuals or professionals who want to achieve amazing performance, and not just settling for a distinct performance (both in sports and workouts) often need to adjust their diets to meet their physical needs. All professional athletes often use the services of an experienced dietitian or nutritionist (with recommended dietary guidelines) to get designed appropriately their diets. An athlete or a fitness builder must study and practice the right types of nutrition and diet regarding improving his/her athletic performance. This is the most important part of many sports training regimens, being popular in strength sports (such as weightlifting and bodybuilding) and endurance sports.

Now let us talk about some types of nutrition for sports giving that every athlete is a different individual. While talking about nutrition for sports I wish us to take cognizance that dietary needs may vary. It may depend on the kind of sport, gender or age. Therefore, all athletes need a physician, dietitian or coach to determine what kind of nutritional requirements is better for him.

Types of nutrition for sports

In sports, there are needs for energy generation and balance, essential nutrients. The nutrients for sports may differ from causal workout and may also differ for different athletes. But the most common thing is that there are common types of nutrients an athlete must work on in order to achieve his desired performance. Though we are not going to get into the details of our body makeups, the common knowledge is that we are living beings with organic body contents. And as such, we can extract energy from our food and use it to carry out our physical activities in sport. We must boost our body metabolism for great sportive performance. As such the following nutrients are very necessary

• Carbohydrate

• Vegetable and Fruits

• Protein

• Fats


• Water 


As I said earlier, energy is important in movement of our body, especially in sports. Our bodies need adequate calories and nutrients for an amazing performance. Lack of calories impair sportive output of every athlete, but the right balance of energy and macronutrients induce amazing performance from the athlete. Athletes burn a lot of energy, and become wornout out after physical exercise or training, this implies that there is need to consume more energy than sedentary individuals. Thus, athletes need more of carbohydrate! Carbohydrates is one of the best sources of energy. It is necessary for an athlete must increase his carbs intake. Athletes need glucose, and starchy foods which are rich in Carbohydrates are digested and broken down into glucose before entering the bloodstream. It increases the amount of energy are also fortifies the muscular cells. Though little may argue that so much intake of carbs are not good because of excess glucose, this is not a danger since excess glucose is stored as glycogen which will serve later when there’s shortage of glucose through breaking down of muscular cells into amino acids, which is converted into glucose or other compounds to generate energy. Remember while the athlete burns the energy, it is replaced immediately if there are glucose in store.

Some organic carbohydrate foods recommended for sports include:

• Legumes:

• Black Beans,

• Pinto Beans,

• Plantain.

• Carrots

• Beets

• yams

• Pumpkin

• Sweet Potatoes

• Kidney Beans,

• Black Eyed Peas,

• Green Peas

• Brown, Black or Red Rice

These can provide 15 grams of carbohydrates and about 80 calories per meal.

Vegetables and Fruits

I chose to discuss preferentially vegetables and fruits before proteins not because it is higher in value in the list. It is preferential among many to have vegetables and fruits before proteins. Surely as we know, vegetables and fruits are classified among the micronutrient contents in the dietary of athl

etes. They play important roles in maintaining health and optimizing exercise

performance, energy production and tissue recovery during periods of exercise training

Vegetable and fruits should be eaten regularly because they are high in calcium, vitamin c, magnesium, zinc, iron and many other nutrients that are very necessary for body building and perfect performance. Athletes most add more fruits and vegetables into their diet. It is advisable if one takes periodically fruits and vegetables as snacks. It is important because it will help in reduction of inflammation, and quick recovery from injury. Surly micronutrients repair muscular damages while lack of fruits and vegetables decreases muscle strength and impair immune function. Sometimes one fatigued with just few minutes of exercise, but adequate intake of fruits and vegetables helps in recovery and overall fitness.

(for great organic food for sporting activities check out garden of life raw organic)

Organic Fruits and Vegetables that are inevitable in sports


• Carrots,

• Avocado

• Peaches,

• Papaya

• oranges

• Banana

• Grapes

• Strawberries,

• Green beans,

• Pomegranate

• Sweet bell peppers,

• green Apple,

• lime

• pineapples

Eating these every day is magical for adequate and amazing performance in sports. It not only spices the diet but also induce marvelous performance.


Protein is one of the most essential food nutrients which are inevitable in our daily diet. But it is particularly important for sports because of its role in repairing damaged muscular cells. Protein also enhance sports performance by boosting the glycogen storage in the body. It has so many effects on the muscles by reducing the soreness in it. Athletes have the benefit of consuming a portion of protein at each mealtime and spreading protein intake out throughout the day in their diet menu. Proteins are essential for all body structures including bone, skin and organs. They also make up the hormones, enzymes, antibodies, and neurotransmitters that control just about everything in the body. One is good to go hitting the gym, running and exercising because of his adequate consumption of protein. Protein is a Protein is important for everyone who is hitting the gym, playing sports, going for runs or doing any other form of exercise, not just the pros. Protein, like carbohydrate, is a macronutrient. Thus, it is especially important for body building and muscular exercises. Addition of organic proteins will surely help boost your performance.

Organic foods rich in protein:


• Dairy

• Nuts

• Grains

• Beans

Timely intake of these foods before exercise helps in endurance during training and fitness exercises. It will boost the hormones, enzymes, antibodies, and neurotransmitters that control just about everything in the body and make it ready for exercise. Protein should make up about 20-30% of daily calorie intake. It should be noted that an average person’s protein intake needs to be about 0.5 grams/pound to maintain the body weight. For professional athletes, 1 to 1.2 grams/pound of protein per day is needed in order to maximize muscle gains.

Healthy Fats

While many will want to avoid Fats foods in their diets, it is important to know that fat is an important element in dietary for every athlete. Unfortunately, it is often undervalued as an important contributor to health and performance in our endurance sports. It must be noted that fat should contribute 20 to 35 percent of the total daily calorie intake. It is important for an athlete to consume up to 2,600 calories per day, this would mean getting between 60 and 100 grams of fat. Fats are classified as monounsaturated, polyunsaturated, saturated, healthy fats whi

ch help to increase HDL cholesterol and decrease the unhealthier LDL cholesterol. Thus, it shows that fat is more important in training. To get the essential fatty acids that cannot be produced in the body, consumption of fatty foods is important. Also, it has been proven that fat protects the body organ. Each athlete should learn, according to his body the among of fats to put anyways, given to age, weight and the kind of sport one is involved in.

Organic foods for Healthy fats:


• Egg

• Beef

• Butter

• Pork

• Cheese

• Avocado

• Nuts butters

• Vegetable oil

• Olive oil

• Tuna

• Nuts oil

As we know, over consuming of any food nutrient is not good for sports. Too much of protein endangers the kidneys while excess of carbohydrates in the diet could finish off the body insulin sensitivity and lead you to pre-diabetic diabetic complications. If calories are maintained, more healthy fats do not pose much of a problem. With that in mind, an increase in fat consumption should be considered when looking to gain mass but if one works out or wants to lose weight, reduction in fats is advised.


water intake during physical exercise

How dare me call water a nutrient! It is absurd treating water as a headline under nutrient, but I do not think that it is out-of-place talking about water in sport and athletes. Naturally, no nutrients functions in the body without water. Water is the base in which all food nutrients build their activities in the body. Anyone embarks on a routine fitness plan without being well hydrate whenever exercising is wasting time. Our body needs much fluid because during sports must fluid is lost in sweat. Dehydration can occur when one neglects his hydration needs, leading to issues such as a loss of coordination, muscle fatigue, heat illness. Taking water during sporting events and exercises depends largely on the intensity of the sporting event and the duration too. Water replenishes are repairs body wornout out tissues.

Also, other factors that necessitate the amount or frequency of water we take include temperature, humidity, and altitude to age, gender, height, and weight. One must determine the appropriate need, but the underlining factor is that water is necessary for sports. The amount of water needed in the body is measured in ounces. To determine the liters, one will multiply his or her weight (kg) by 0.03.

People with lower body weight (in pounds) need around 0.5 fluid ounces per day which while people with higher body weight (in pounds) need around 1.0 fluid ounces per day. Let us see different body weights and the amount needed in liters.

• 60 kg * 0.03 ounces = 1.8 liters per day

• 70 kg * 0.03 ounces = 2.1 liters per day

• 78 kg * 0.03 ounces = 2.34 liters per day

• 90 kg * 0.03 ounces = 2.7 liters per day

• 115 kg * 0.03 ounces = 3.45 liters per day. Etc

Drinking of water must commence 2 to 3 hours before exercise or any sporting activity, and eight ounces at 30 minutes intervals is extremely helpful for the body performance during sports. It is advisable to sip a small glass (180-200 ml) at intervals. For constant hydrating, 400 – 500 ml is advisable after exercise.


Nutrition is one of the most critical elements of any sporting program. It is essentially both for individuals in their daily workout and fitness programs and for professionals. Nutrition is the sole of amazing performances in sports. If one does not want to settle for a decent performance, he must take time to plan his dietary programs. It is the first program before taking off in every sport or fitness exercise. Unfortunately, many do not regulate their nutrition, as it is taken without attention. We must remember that there are types of nutrients, macronutrients and micronutrients. Cognizance must be take in other to harmonize our intake of them. We must maintain these few rules

• Eating more protein for muscular building = 1.5 grams per day is ideal for body exercise

• Eating every 2 to 3 hours high protein meal is important for improvement in sports.

• Eating healthy fats is critical for exercise = 0.5 grams per day is ideal

• Carbohydrate is energy builder, and energy is needed in sports. 1.5 grams is advisable.

• Consider intake of more healthy calories (HDL) which is not harmful to the body

• Consuming healthy fats, before and after a game or workout is very necessary

• Each one of us is unique, thus one must find the best diet program suitable for him.

• Making your dietary program an organic is very wonderful for sports. Chemicals are dangerous for sports.


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.