The food you consume determines your health conditions to a massive extent. Your lifestyle and work pattern will fix your food pattern. For example, the diet of a corporate employee will be different from that of an athlete. Correct nutrition is crucial for a sports person, and it affects their performance and healing from physical wear and tear, which occurs due to their performance practice. Read on to learn about the diet specifications of sports nutrition.

Carbohydrates

Currently, as health awareness is high, most people are turning away from carbohydrates. However, carbohydrates play a crucial role in sports nutrition. Since the athletes are into extreme physical practice and burn a good amount of their body energy, carbohydrate is one of the vital diet components that help them to remain fuelled and energetic in their sports practice and performance. An athlete must try to consume 5 to 12 grams of carbohydrates per kg of their body weight daily. Carbohydrates are broken down into glucose, which gives energy and helps in muscle recovery. Bread, rice, pasta, and rotis are an excellent source of carbohydrates.

Proteins

Proteins are considered to be body-building food. Proteins will help to repair damaged muscle tissue and can also help develop stronger muscles, much required in an athlete's body. An athlete must include 12 to 17 grams of protein for their per kg body weight. The amount can vary as per your training requirement and the kind of sports you are practicing. A sports person must consume protein for greater body strength and stamina, overcome muscle wear and tear, and remain active and healthy. Fish, eggs, dairy products, lean meat like chicken, and legumes are excellent protein sources. You can also include protein shakes in your daily diet as per the consultation from your nutritionist in Gurgaon.

Fats

One of the diet elements to which most people become averse when they are on a healthy diet trip is fats. However, you must remember that good fats are just as imperative for your health, and athletes need good fats in their daily dietary intake. Sports people must remember to derive 25 to 30% of their calories from good fats. You must side with healthy options like different polyunsaturated and monounsaturated fats and stay away from transfats and saturated fats. Oily fish, seeds, nuts, and avocados are excellent sources of good fats for athletes.

Water intake

One of the most critical dietary aspects for sports persons is their water intake. Hydration is vital for athletes. Even mild dehydration can affect an athlete's health and performance in a major way. Athletes must remember to intake water and other forms of liquid all through the day. An athlete must drink one to one and a half liters of water about one hour before their practice. Drink occasionally throughout the practice and then drink about two liters of water after your practice. The water intake amount can differ with your sports activity type and your overall body weight.

Vitamins and minerals

Vitamins and minerals are two of the most crucial dietary intakes for sportspeople. Vitamins and minerals help to boost the immune system, keep diseases at bay, and make an athlete strong from within. Most dieticians will suggest vitamin and mineral supplements which are easily available in the market. You can buy and have them as they are suitable for long-term consumption. Supplements are an effective way to complete your dietary requirements, consume dietary nutrition conveniently, and keep the arrangement convenient and economical. 

Conclusion

Apart from diet, sleep and rest are yet another very important aspect of sports people. You must have adequate rest regularly to stay fit and healthy. Resting well is one of the best ways to boost your performance.