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Nutrition for Athletes

9/23/2015

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Energy Needs
  • The need for energy nutrients is high in athletes.
  • Glucose is the main source of fuel for muscular activity, and the higher the exercise intensity, the greater the reliance on glucose as a fuel.

Glycogen Storage
  • Humans can store about 350 grams (1,400 calories) in the form of muscle glycogen.
  • An additional 90 grams (360 calories) in the liver.
  • A small amount of circulating glucose in the blood (5 grams, or about 20 calories).
  • The larger the muscle mass, the greater the potential glycogen storage but also the greater the potential need.
Hormones and Glycogen Storage
  • Epinephrine (adrenaline) is a stress hormone
  • Cortisol, is also a stress hormone that promotes protein breakdown
  • Controlling epinephrine production helps preserve liver glycogen, and controlling cortisol helps preserve muscle protein


Low Blood Glucose
  • Blood glucose is the primary fuel source for the central nervous system (CNS)
  • Low blood sugar results in low CNS activity, along with increased irritability and a lower ability to concentrate.
  • For athletes, low blood sugar may be related to mental tiredness, which is related to muscle fatigue

How Protein Helps An athlete
  • Apart from building muscle, proteins help to grow and repair tissue, maintain blood and strengthen the immune system
  • Athletes must take enough protein as their requirements could very well be more than normal individuals
  • This is a reason why many athletes who do not have a protein rich diet suffer from falling hair and brittle nails
  • Female athletes could suffer from amenorrhea (the absence of menstruation) due to the same reason
  • A diet that lacks protein could be disastrous for the athlete's performance and could cause fatigue/tiredness
  • Young athletes in the growing up stage need more proteins to fulfill their body needs for growth as well as for the sport they play
  • Strength athletes need 1.4 to 1.8 grams of protein per kilogram of body weight per day
  • Runners and other endurance athletes need 1.2 to 1.4 grams of proteins per kilogram of body weight per day
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Disclaimer:
The information on this website is meant for general purposes and is not intended to replace any advise given by your doctor or any other trained medical professional. Please consult your doctor before starting any fitness programme.