Sports Nutrition
Someone has rightly said it that “abs are made in kitchen and not in the gym” . That is what we believe in.
Apart from getting physical training under an expert, you also need to keep check your diet to be on top of your fitness.We at IHS have dedicated Sports Nutrition Plans to ensure the optimal levels of your lean muscle mass and fat mass.
The aim of an active sportsperson should revolve around energy derivation and prevention of injuries caused due to nutritional deficiencies.
Rich carbohydrates, moderate proteins, vegetables, iron and balanced blend of minerals with other vital vitamins is necessary for a healthy sports diet. Eating only one type of food can also lead to serious nutritional deficiencies in their body.
Carbohydrates are the chief source of energy in a diet plan for athletes. Stocking up on the right carbs at regular intervals ensures that athletes have enough fuel to sustain high intensity training for long durations. Experts recommend taking in extra carbohydrates (up to 70% of daily calorie intake) two to three days prior to the event especially for long distance athletes, cyclists, etc.
.Apart from carbohydrates, the right kind of fats will serve as fuel to meet the increased energy demands of trained athletes. The intake of saturated and trans fats should be restricted while intake of omega 3 fatty acids through diet/supplementation should be focused upon.
Proteins deliver a pack of punch to athletes and sportsmen. Endurance athletes in heavy training require extra protein to cover a small proportion of the energy costs of their training and to assist in the repair and recovery process after exercise. Strength athletes, who are interested in gaining muscle size and function, require more protein in the early stages of very intensive resistance exercise. Athletes, who are growing, such as adolescents, have additional protein requirements.
| Estimated Protein Requirements for Physical Activity | gram/kg/day |
| Recreational Endurance athletes | 0.8-1.0 |
| Football , Power Sports | 1.4-1.7 |
| Resistance Athletes (Early Training) | 1.5-1.7 |
| Resistance Athletes(Steady State) | 1.0-1.2 |
| Athlete restricting Energy intake | 1.5-2.0 |
| Adolescent Athletes | 1.5-2.0 |
| Moderate Intensity Athletes | 1.2 |
| Elite Male Endurance Athletes | 1.6 |
Variety is the key : A healthy diet tip for athletes is to ensure a wide variety of food groups are included in the diet plan. Include a range of fruits, veggies, nuts, dairy products, and whole grains in the diet.