Sportsmen and sportswomen are indeed special individuals, driven by passion or the desire to represent their country. Being a sports person is no easy task; besides being physically active, they must pay close attention to the quantity and quality of the calories they consume. While their energy, protein, fat, and carbohydrate needs are higher than those of the average person, maintaining the right balance and quality of these nutrients is crucial.
The diet of a sports person is pivotal, given the fluctuating energy requirements, especially during intense physical activities. For instance, a healthy young sportsman aged 19-30 requires around 3000 Kcals, while those beyond 30 may need between 2800-3000 Kcals. Nevertheless, their requirements remain higher than those of the average person.
When we talk about a mixture of carbohydrates, Proteins and fats, we cannot forget the importance of multi vitamins in the diet. They are also as important as other food groups.
IMPORTANCE OF CARBOHYDRATES: Carbs are the first nutrient to give energy to the body. Brain cells, cornea of eye and nervous tissues are majorly dependant on carbs as a source of energy. So for any sports person it is very important to undergo carb counting of the day as per the intensity and duration of his exercise.
CHOICE OF CARBOHYDRATES: Whole grains and fruits are better choice over refined carbs which will raise the glucose rapidly which causes overeating. Good amount of fiber should also be included in the diet.
IMPORTANCE OF PROTEINS: As we know proteins are building blocks of the body so they become important for sportsman but apart from its function of body building it helps in building up immunity and increase the body stamina to sustain that high intensity of activity for a longer period of time. So to build up optimum stamina required by the sport it’s essential to supply body with adequate protein on regular basis. 30-35% of total calories should come from protein.
CHOICE OF PROTEINS: Choose lean meat proteins like chicken, lean fish, egg whites. These are first class proteins. For vegetarians proteins would include skimmed milk, yoghurts, beans etc but the quality of protein is low. So for a vegetarian it is recommended to include a protein supplement in the diet.
IMPORTANCE OF FATS: Fats are also required by the body for proper lubrication of bones. Fats help in absorption and transportation of fat soluble vitamins. Vitamin D required for bone strengthening requires fat for its absorption. Recommended amount is 25-30% of total calories.
CHOICE OF FATS: Choose saturated fats over trans fats. Trans fats are harmful to the body. They increase the oxidative stress in the body and thereby cause cell destruction and reduce the immunity of the athlete. So avoid fried foods and junk foods. Include nuts olive oils, fatty fish, low fat milk, and low fat dairy products to meet up the requirements.
VITAMINS: Vitamins play a very important role. Vitamins help to maintain cell integrity and also fight against the oxidative stress in the body by destroying the free radicals. Antioxidants are required especially after playing sports and exercising.
WATER AND FLUIDS: Hydrating body for an athlete is equally important with other nutrients. It increases the functionality of the sportsman. As proteins tend to induce constipation, adequate supply of water and fluids become necessary.
FIBER: With everything else is the diet fiber also plays an equally important part. It helps to keep the bowel movement regular.
SODIUM: Major source of sodium in the diet is salt. So a monitored amount of salt intake is recommended.
RD Neha Kava
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Hello mam I am rugby player I need proper diet..So please help me
Hello Akshay,
Your nutritional requirements are special and very high in vitamins, minerals and proteins. So please write me your current eating pattern and practice/ exercise session at info@nutrichoice4u.com
GD AFTERNOON DEAR I WANT TO TRAIN MY STUDENTS FOR THE STATE/NATIONAL/INTERNATIONAL LEVEL COMPETITION,SO WHAT KIND OF PERFECT DIET PLAN FOR THE BOYS & GIRLS SO THEY CAN FIT FOR COMP.& PUT A GOOD RESULTS FOR OUR COUNTRY. AGE OF STUDENTS 11 TO 15 YEARS.
PL SEND ME FOOD CHART FOR THE CHILDRENS.
PL HELP ME REGARDING SAME
THANK YOU SO MUCH
Hello Sir,
It will be pleasure to help.
pls write to me at info@nutrichoice4u.com
Regards
Hii mam l m Kabaddi player please give some diet plane.l have many serenth.
Hello Neeraj,
You need high protein and balanced diet to keep your stamina while playing.
We do Online diet consultation as well.
If interested kindly contact on mail
Madam I am a kabaddi player. Ham kabaddi main Physically bahut mehnat karte hai or uske liye muje sahi diet ki jarurat hai or muje nh pata ki sahi diet mere liye kya ho sakti hai . Isliye muje apki help ki jarurat hai.
Hello Abhinash,
Mein aapki madat kar sakti hu.
If you are interested in online consultation check this link
https://www.instamojo.com/nutrichoice4u/custom-diet-plan/
Mam mere pairo main power ki kami h or saans Bhai zyada chadta h race k wakt Meri Thai ka size increase Bhai ho Raha h exercise k bawzud or weight bhi increase nahi hota
Prashant, i can help you..
Write to me at info@nutrichoice4u.com
Hello mam I am Handball player I need proper diet..So please help me man
Hello Ankur i can help you with diet.
Pls write to me at info@nutrichoice4u.com
iam fast bowler and i am also feel Tired please suggest what can i do???????????
I am tennis player I need a proper diet Mrg to eve can u tell me plz…
Hello Mohit,
We do give online diet consultation. But this service is charged… If interested kindly drop mail on info@nutrichoice4u.com
Regards
Doctor Madam . hum sportsman hain ..
I village is small .. Hum zyada haaampte hain? .kya karen doctor madam ? .. I not give up✌ .
Uchai aur wajan kitna hai
iam a sportsperson.i play lawn tennis.gie a perfect diet for me
Hello Ujjwal,
We do give online diet consultation but this service is charged. So if you interested you can drop mail at info@nutrichoice4u.com
Regards
Thank u mam
Dear Mam,
I have left Kidney stone 7 MM. I Feel tired, lower chest pain and Vomiting, these symptoms due to this kidney stone or not? Pls. advice
Hello Thirumoorthy,
It unlikely seems to be because of kidney stone. Visit your MD physician. Do not assume or guess your diagnosis.
Regards
Hello Thirumoorthy,
It unlikely seems to be beacuse of kidney stone. Visit your MD physician. Do not assume or guess your diagnosis.
Regards
I am a sport person. I play kabaddi. Iwant to know a perfect diet .
Dear Pawan,
To get a personalized diet chart you have to enroll with us. For more details you can mail on info@nutrichoice4u.com
Regards
Hi,
Thanks for explaining importance of nutrition.
I am vegetarian and I want to know the best protein supplement that can suffice my protein need for daily 2 Hrs workout (Running,Swimming, Tennis).
I heard about Whey Protein. Is it correct option?
Hello Hiral,
You can definitely opt for whey protein. Do not take too many opinions on the same as there are many myths regarding whey. But from my end you can definitely take it.
Regards
Hi. I’m an marathon athlete. I stopped running for a couple of years and started recently. After recent physio treatment when I run I get these cramps in my legs. What would you recommend.
Hi Daniel,
Its great that you started your athlete training again. You can watch out your water intake and also calcium levels in your body. Have you done your Bone Mass Density test??? If yes, the reports will tell if anything is wrong. If nothing is wrong then just keep yourself hydrated and take enough of all nutrients.
Regards
do you have a diet chart for sportsmen
Hello There,
You can enroll with us at info@nutrichoice4u.com
I want to cunsult about nutrition for my kid who aged 13 and 9 year old. And play speed roller skating.kindly suggest me how i can contact you and what is ur fee.
Regards
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