Sports Nutrition and Performance

In order to maximize performance and avoid injury, athletes must eat optimally. Eating the right foods at the right times can help athletes stay healthy, improve their performance, and decrease the likelihood of injuries. A balanced diet also provides adequate energy and helps reduce the risk of injury.

Why nutrition is important?

Proper nutrition is essential for all types of physical activity. Athletes should consume enough protein to maximize their performance. Proteins are not an energy source, but they are the main components of muscle tissue and enzymes. Athletes’ protein such as InstAminos helps to repair muscle damage caused by exercise and enhance metabolic adaptations to training. An athlete’s diet is extremely important for their performance, so proper nutrition is essential for athletes of all sports.

Nutrient Requirements

The dietary intake should be adjusted to their sport and activity level. Different sports require different nutrient requirements. For example, for marathon runners, the recommended amount of carbohydrates for endurance athletes is 3 g/kg/BW. For cyclists, the suggested carbohydrate intake is 1.2 g/kg/BW. While athletes need to drink a lot of water before and after their workout, they can also drink water during a race.

Nutrients for optimal performance

A varied diet should contain various nutrients. It should contain proteins that help the body function at its peak. While the body requires protein for optimal performance, a diet low in protein can lead to a decreased athletic performance. Besides, athletes should pay attention to the food and water intake before and after an exercise to avoid dehydration. In addition to proper eating, athletes should also pay attention to their diet. These two aspects are crucial to the development of any athlete.

Effects on Performance

Lack of adequate hydration affects performance. People who perform strenuous exercises need to drink water before and after a workout. If athletes do not drink enough water, they will likely end up with fatigue and injury. Without enough carbohydrates, muscles cannot build and glycogen stores, leading to poor performance. The sports nutrition field started with bodybuilders and has spread since then to include all sports. Those who train and compete regularly are advised to follow good nutrition habits and make sure they have access to adequate foods.

Prevent Dehydration

In addition to the proper diet, athletes must also drink plenty of water to prevent dehydration. The body needs water before, during, and after intense physical activities. If the intake is lower, it can lead to damage to the metabolic functions. In addition, women’s daily calorie intakes of 30 kcal/kg may negatively impact the metabolic functions of the body, leading to an injury. In the same way, an ideal diet for athletes should provide the vitamins and minerals needed for growth and development.


The dietary components of a balanced diet should include a variety of different foods. The best sources of vitamins and minerals are not only important for a healthy body, but they are crucial for optimal performance. A balanced diet should also be rich in carbohydrates. This type of food will also contain essential nutrients. Moreover, the right amount of proteins will support the performance of the athletes. If you’re planning to train and compete in a marathon, you can increase your chances of winning.