All tips should be implemented under the supervision of a specialist dietitian to make any changes needed and due to personalization. The goal is to achieve a healthy body weight for each sport, to meet nutritional needs and ingredients, and to improve performance. Athletes need to consume adequate energy from nutrition during high intensity and long training sessions. Adequate energy intake is required to maximize the benefits of their workout, that is, their performance and maintain their body weight.
Low energy intake will result in loss of muscle mass, menstrual disorders, decrease in bone density, fatigue, illness. Finally, a reduction in energy intake will require longer recovery time, which can be devastating during a training season. Bodyweight, as well as body fat and lean body mass, are personalized. Body composition assessment should be carried out before the start of the season by specialist scientists to avoid misinformation. The same should apply to lose weight.
Daily weighing does not give typical values and should be avoided. Any changes in body weight are recommended to be part of the pre-training period and always made by a qualified nutritionist. Carbohydrate recommendations range from 6- 10 grams per kilogram of body weight and vary depending on the athlete, the type of sport, total energy intake, and environmental conditions. Carbohydrates are essential both for maintaining blood sugar levels and for replenishing muscle glycogen, conditions necessary to perform the game and improve performance. Protein recommendations for endurance athletes as well as strength athletes range from 1.2 to 1.7 grams per kilogram of body weight. At this point, it should be stressed that this amount of protein can be consumed through diet and does not require any protein or amino acid supplement for any sport. Fat intake is suitable, from 20% to 35% of daily consumption.
Lower fat intake will harm athletic performance. Fat is a source of energy, fat-soluble vitamins, essential fatty acids, ingredients that are required in the diet of athletes. On the contrary, a higher amount of fat than the above is not recommended for athletes. Athletes who follow a low-calorie diet, a curious diet regimens, excluding one or more food groups, high or low carbohydrate diet, and so on. Dehydration reduces yield. Adequate water intake before, during, and after exercise is essential for health and performance. Hydration should not be done only when the athlete is feeling thirsty or has high sweating.
No dietary supplement, whether multivitamin or protein, etc., needs to be consumed if the athlete has a healthy diet. Any use of ergogenic supplements should be careful and critical as they may require changes in the diet of athletes. Particular attention should be paid to the assessment of the safety, efficacy, and legality of the various ergogenic supplements. Vegetarian athletes are at higher risk of missing nutrients, proteins, fat, and micronutrients. An individual dietician is essential, especially in this group of athletes. The above tips should be known in all sports venues. They cover all athletes from marathon runners to weightlifters, from very aerobic to extremely anaerobic sports. The use of supplements made by the majority of athletes should be restricted. Keeping athletes informed about essentials in their diet is essential to avoid being misinformed and to adopt tactics that may be detrimental to their performance and health.