Sports Nutrition Education Will Dramatically Improve your Fitness &Performance in any Sport

Whether you are a sports fanatic or just a keen exerciser, sports nutrition education is a must-have. Here's some first few tips:


Your body works a lot like a car, and like a car it needs fuel to work properly. Think of your muscle cell function as a fuel tank. You need a rapid source of fuel, which you get from stored carbohydrates.

TIP: Carbohydrates are instant fuel for muscles.

Eat carbohydrate-rich foods prior to your workout to reduce the drain on your body’s stored energy.

The most effective way to fuel up your body is with energy rich nutrients. Here's some suggestions for what to eat and when:

* Eat a light meal about 2-3 hours before you workout
* Make sure you have a snack 30 minutes before exercise
* 50-60% of a sports persons' daily diet should be made up of carbohydrates
* Eat easily digestible carbohydrates, as these are converted quickly into glucose and stored in muscles as glycogen.

TIP: Recharge your battery during your workout

It's important to refuel during workouts that are more than 30 minutes in length. For this, again choose to drink fluids that have simple carbohydrates that can be easily assimilated and used as an energy booster.

As you tap into your reserve fuel tank, your body begins to burn fat as fuel after about 20 minutes of aerobic exercise.

Hydrate, hydrate and re-hydrate

Replenishing the liquids you lose when you work out is super important. So during your exercise or sports event, drink fluids every 10 minutes. Don’t wait until your thirsty to top up.


Protein is vital to maintaining healthy muscle as well as for building muscle. Your body needs protein building blocks to function properly and repair damaged tissue.

The recommended daily protein is around 1.0 to 2.0 grams per kilogram body weight. For marathon runners and high intensity sport, you should aim for 2.0 grams/kg.


In line with FUEL and REPAIR, there are several vital food stuffs that help to reduce recovery time.

* Adequate protein
* Antioxidants
* Adequate fluid

TIP: Use supplementation to your advantage!

Sports and especially extreme sports rob the body of vital nutrients quite quickly. Vitamins and minerals assist the body’s chemical reactions and regulatory processes, so you need to give back what's been used during your workout or sports event.

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