Few Facts about Sport Nutrition

Water 101

Fact: You can live without food for about a month, but only a few days without water.

• Water is hands down the most important nutrient for your body, especially when you are very active.

• When you sweat, your body is losing water. That water must be replaced so it’s always a good idea to drink before, during and after your workouts or any strenuous activity.

• Water is all you need for most workouts. However if you are engaged in an extended workout for 90 minutes or longer, your body will probably benefit from a sports drink, which will help to not only replenish your body’s water supplies but also its electrolytes.

• Sports drinks are based on two key ingredients: carbohydrates and electrolytes.

• Sports drinks are designed to replenish electrolytes that have been lost during extended workouts.

• The carbohydrates found in sports drinks provide the body with an extra source of energy. For the best result, use sports drinks that have 15 to 18 grams of carbs for every 8 ounces of liquid.

Carbs 101

Fact: Carbohydrates are your body’s primary source of energy.

• Carbohydrates come in two forms: starches and sugars. They can be found in many different foods, such as breads, cereals, vegetables, fruits, milk, pasta, syrup, honey and table sugar.

• When you eat carbohydrates, the sugars and starches are broken down into glucose, which is then used for fuel by your muscles.

• For optimal health and performance, at least half of your daily caloric intake should consist of carbohydrates.

• Carbohydrates have only four calories per gram. That is less than half of what fat has, at nine calories per gram.

• Chances are if you regularly eat a carbohydrate rich diet, then your body will probably have all the fuel it needs for physical activities. But if you are planning on engaging in a strenuous activity or workout, then it’s a good idea to have a pre-workout meal with additional carbs just incase.

Proteins 101

Fact: It takes more than eating lots of protein or taking protein supplements to gain muscle mass. You still need to train hard and exercise.

• How much muscle you are able to build largely depends on genetics, how intense your workouts are and whether or not you are getting enough calories to fuel your body.

• The average American already eats more than enough protein for muscle growth. Anything extra is just stored as fat or eliminated from the body.

Vitamins and Minerals 101

Fact: In most cases, eating a healthy diet that includes a wide variety of foods will give your body all the vitamins and minerals that it needs to perform at optimal levels.

• There are exceptions though, especially for people following restrictive diets such as vegetarians who avoid entire food groups. This can lead to deficiencies that should be corrected using sports nutrition supplements if changing the diet is not an option.

• Overloading on vitamins and minerals will not increase your performance. Your body only needs such much of each every day; as long as you are meeting your nutritional requirements, you don’t need extra.