The Role of Nutrition in Sports - Essay Example

Diet, if appropriate can inculcate great sportsman spirit in the player, and at the same time, break sportsman spirit if otherwise. Considering this, we need to learn what measures should we take would enhance our stamina, so that we can devote more time to sports, and what is the right kind of diet to help us perform better and earn a fit and healthy physique. It would remain very convenient if we could acquire a sports nutrition handout, to which we can refer as a guide to learn what kind of diet would match a certain kind of sport. The model of a nutrition handout for Running is presented below:

Nutrition handout for Running:

Running requires stamina more than any other sport would do since the runner cannot stop in between the starting point and the destination point, to win the race. Therefore, before explaining what diet a runner needs to take at what time, some general guidelines for building stamina would be explained first. The key secret of a successful runner is control of the heartbeat. To achieve that, a runner mustn't smoke. Smoking drastically reduces stamina. Besides, a runner should try to keep taking longer breaths. This practice would relax the heart which would allow more exertion in return. Now, the nutritional guidelines a runner needs to follow are as follows:

Diet for runners:

A good intake of carbohydrates and proteins a couple of hours (generally 2 to 4) before the practice lends the muscles the energy they would require to win the runner the race. A well-hydrated body would perform better than an otherwise body. “If you hydrate and fuel before you train and compete, your body will do a better job of cooling itself, and your muscles will have more energy.” (Jensen, n.d.).

Source

Amount

Time

Nutritional

value

Benefits

Phase

Fresh juice

400 – 600 ml

2 – 4 hrs before running

Carbohydrates

(glucose)

Needed for tough exercise

Pre-running

Salted water

250 – 500 ml or as needed

During breaks in the exercise

Body hydration + sodium intake

Regulates body temperature to enhance performance

running

Fresh fruits/eggs

As required

Both before and after the exercise

proteins

Needed to repair and build muscles

Post-running

Examples of foods rich in carbohydrates and proteins:

Pasta, cheese, low-fat milk, low-fat yogurt, honey, fruits, and vegetables, are some sources of the required nutrients. The runners should choose from these sources and combine as liked to make a diet rich in taste and nutritional value to ensure good performance in running.