Sports Nutrition

Introduction

Sports Nutrition is a key pillar for achieving high athletic performance and maintaining health. For each athlete, nutrition is not limited to a balanced meal plan, but is an entire science that connects metabolism, muscle recovery and the energy required for training and competition.

Each athlete has their own daily energy needs, which are influenced by basic metabolism and daily physical activity. These needs even differ within the athlete himself, depending on the period, whether muscle strengthening, competitive preparation or muscle recovery after injury is required.

With the right nutritional support, the athlete not only has a stable performance in the competition, but is also protected from injuries, oxidative stress and overtraining syndromes.

If you are looking for a personalized approach, the Metabolism Center and our team provide comprehensive services, taking into account all the parameters that make up an athlete’s metabolic and physical condition. Contact us to create together an effective Sports Nutrition plan, based on your own needs and goals.

Basic principles of macronutrients in sports nutrition

When an athlete is in intensive training or competition periods, the body consumes more energy to meet the additional needs. A well-designed nutrition plan ensures that energy needs are met in a way that provides the percentage coverage of proteins, carbohydrates, fats and fluids.

Proteins in sports nutrition

Proteins are the “building blocks” of muscle tissue and are absolutely essential for muscle recovery after training. The main goal is to consume enough at regular intervals (usually every 3-4 hours), so as to maintain stable levels of amino acids in the blood for muscle building and recovery.

Recommendations vary depending on the type of sport and intensity. For endurance athletes, daily protein intake ranges from approximately 1.2-1.4 g/kg of body weight, while in strength sports, such as weightlifting, where adequate protein intake is considered even more imperative, it can reach 1.6-1.8 g/kg or even more during periods of intense training. Proteins are categorized as high and low biological value, depending on their content of essential amino acids and ultimately their ability to meet the needs of the human body. Sources of high biological value proteins are red meat and poultry, fish, seafood, eggs, dairy products and quinoa.

On the other hand, sources of low biological value proteins are legumes, cereals and nuts. Combining proteins of low biological value with each other (e.g. lentils with rice) or combining them with sources of high biological value protein (e.g. lentils with chicken) creates proteins of high biological value, since the food now contains all the essential amino acids and therefore the body’s needs for them are met.

Carbohydrates in sports nutrition

Carbohydrates are the main source of energy for the human body and play a fundamental role in aerobic and anaerobic activities. Especially in sports nutrition, understanding the differences between complex carbohydrates (e.g. whole grains, pasta, brown rice) and simple carbohydrates is crucial (e.g. fruit, sugar). Simple carbohydrates are readily absorbed, therefore they provide energy to the body quickly and for a short period of time, unlike complex carbohydrates, which release energy steadily and prolongedly, supporting performance during long-term training.

The timing of the intake of different types of carbohydrates is also of great importance. Consuming simple carbohydrates before training ensures adequate glycogen stores in the muscles, while post-training it accelerates recovery and glycogen replenishment. Especially in long-duration sports, such as marathon runners, cyclists, swimmers, hikers, etc., where the main priority is glycogen replenishment, carbohydrates should be the focus of the nutritional plan.

Fats in sports nutrition

Fats are essential for the functioning of the body and are particularly useful in long-duration sports, when prolonged exercise can deplete carbohydrate stores. However, not all fatty acids have the same value. In addition to the need to meet the recommendations (30% of total daily energy intake) for the best athletic performance, the quality of fats also determines the health status of the athlete.

Monounsaturated and polyunsaturated fatty acids, which include olive oil, nuts, avocados and fatty fish, are beneficial for the health of the body. Their preference over saturated and trans fatty acids found in red meat, butter, margarine, high-fat cheeses and packaged foods is important for maintaining optimal cardiovascular function of the athlete, which is of fundamental importance especially for endurance athletes.

The role of micronutrients in sports nutrition

Micronutrients, which include vitamins and minerals, are equally important as macronutrients in Sports Nutrition. Although they do not provide energy, i.e. calories, they act as catalysts for maintaining the normal functioning of the body and the carrying out of various biochemical reactions.

Especially in the case of athletes where intense physical activity is associated with increased needs, the importance of vitamins and minerals is particularly important. Their deficiency can lead to delayed healing or recovery from a possible injury, as well as a decrease in the immune system and ultimately to the athlete’s exhaustion, resulting in his forced abstinence from activity.

All vitamins are necessary for the proper functioning of an athlete. However, studies have shown that especially vitamin C, vitamin D and the B vitamins are extremely important and necessary in larger quantities in athletes.

Vitamins

• Vitamin D: contributes to bone health and calcium absorption,
• B complex vitamins: contribute to maintaining and improving the quality of muscle mass and the production of hemoglobin while also contributing to the reconstruction and restoration of body tissues.
• Vitamin C: due to its antioxidant action prevents free radicals produced during exercise from causing muscle damage, fatigue, inflammation and pain. In this way, it contributes to reducing fatigue.

Metals

As for minerals, their presence in the athlete’s diet is necessary, since their participation in various processes ensures the best functioning of the body during exercise and maximum performance. The most important minerals are iron, copper, magnesium, zinc, phosphorus, calcium and potassium.

• Iron: essential for the synthesis of hemoglobin, which participates in the transport of oxygen to the muscles.
• Copper: participates in the synthesis of hemoglobin and therefore the transport of oxygen, while it is essential for the health of blood vessels and energy.
• Magnesium: essential for the functioning of muscles and nerves, the production of energy and the maintenance of electrolyte balance.
• Zinc: critical for strengthening the immune system and repairing body tissues. Its deficiency can lead to an increased risk of infections and delayed healing.
• Phosphorus: Like magnesium, it participates in energy production. In addition, it is an integral part of bones and therefore contributes to maintaining their health.
• Calcium: In addition to being a basic part of bones, it is also related to muscle contraction, affecting their function. Strength athletes in particular, due to intense muscle contraction, have increased needs for calcium.
• Potassium: It helps maintain fluid balance, muscle function and the transmission of nerve impulses. Athletes who sweat a lot have increased needs for potassium, given the intense losses of this particular metal.

Antioxidants

During intense training, the body is exposed to increased oxidative stress. Antioxidants (vitamins A, C, E, selenium, etc.) protect cells from damage that can affect recovery and performance.

Hydration and sports nutrition

Dehydration can significantly reduce athletic performance, but also endanger the athlete’s health. In situations of intense sweating, the body loses water and electrolytes (sodium, potassium, magnesium), which are essential for temperature regulation, proper muscle function and neurotransmission.

In Sports Nutrition, it is recommended that individuals who exercise intensively:

• Start training adequately hydrated.
• Drink water or sports drinks at regular intervals during exercise.
• Replenish fluids and electrolytes immediately after the activity ends.

Sports drinks enriched with sodium and other minerals can help, especially during prolonged training or competitions.

Optimal Sports Nutrition and Performance

Sports Nutrition is not static, but is constantly adapted to each training phase: off-season (rest or low-intensity period), pre-season (preparation) and in-season (competition period). Each phase has different calorie requirements, macronutrients and hydration approach.

• Off-season: More emphasis may be placed on recovery, replenishment of nutrient stores and reduction of body fat.
• Pre-season: Focuses on increasing aerobic capacity, preparing muscular endurance and strength, therefore carbohydrate and protein intake increases.

• In-season: Nutrition is mainly aimed at maintaining performance and rapid recovery after competitions.

Meal timing and planning in sports nutrition

Meal timing is an integral element of Sports Nutrition, as it allows the body to have sufficient energy before, during and after training or competition. In our article “Nutrition before & after exercise”, you will find detailed information on the necessary energy intake before, during and after exercise. To ensure maximum athletic performance and recovery, it is also important to ensure all nutrients. The overall strategy is framed by hydration, which harmoniously complements an athlete’s nutritional plan.

Nutritional Supplements in Sports Nutrition

Nutritional supplements are an area that often causes confusion. Popular products such as whey protein, creatine, BCAAs and multivitamins are used by many athletes. However, the basic rule in Sports Nutrition is: “First the right, complete diet; then the assessment for possible deficiencies and only if necessary, the use of supplements”.

• Whey protein (whey protein): It is a high-quality protein that comes from milk during the cheese production process. It is beneficial mainly in strength sports or endurance sports as it contributes to muscle growth and recovery. It contains all the essential amino acids, especially leucine, which plays a vital role in stimulating muscle protein synthesis. The ideal dose of whey protein varies depending on your goals and activity level.
• BCAA:Leucine, isoleucine and valine are the only amino acids that are metabolized in muscle tissue and therefore can promote protein synthesis and prevent its breakdown. In this way, they support the reduction of muscle damage during intense training.
• Creatine: Due to its direct action on energy production, it mainly improves performance in high-intensity exercise. It is capable of increasing the volume of muscle cells, absorbing water and other nutrients, a process that triggers muscle growth. Unlike other supplements that are mainly given to advanced athletes, creatine appears to benefit all athletes, regardless of fitness level.
• Multivitamins: Essential in the case of deficiencies, where the athlete’s dietary habits do not cover the needs for vitamins and minerals.

Frequently Asked Questions

What diet should athletes follow?

The diet includes adequate carbohydrates, high-quality proteins and good fats, based on the intensity and frequency of training. Adequate hydration and a variety of foods are also needed to cover micronutrients.

What is the role of proteins in sports nutrition?

Proteins support muscle recovery and reconstruction, while contributing to the maintenance and growth of muscle mass, especially after intense training.

What is the ideal meal combination for athletes?

A meal that combines high-quality proteins (fish, meat, eggs, legumes), complex carbohydrates (whole wheat pasta, rice, oats) and good fats (olive oil, avocado) is considered ideal for providing energy, recovery and support for the body.

Do I need nutritional supplements as an athlete?

The need for supplements depends on diet, training intensity, biochemical tests and goals. They are not necessary for all athletes, but they can help in specific cases.

How important is hydration in sports nutrition?

Absolutely crucial, as it affects performance, thermoregulation and muscle function. Lack of proper hydration can lead to reduced performance, dizziness or even injuries.

In summary, Sports Nutrition is a multidimensional field, where science and practice come together to ensure optimal results. With the appropriate intake of macronutrients (proteins, carbohydrates, fats), adequate coverage of vitamins and minerals, but also the correct timing of meals, an athlete can enhance his physical condition, protect himself from injuries and maximize his performance.