Sports nutrition is the study and practice of nutrition and diet in relation to improving one’s athletic performance. The field focuses on the type, as well as the quantity of fluids and food taken by an athlete. Nutrition is important for athletes because it provides a source of energy required to perform the activity. An athlete’s diet should be similar to that recommended for the general public, with energy intake divided into; more than 55% from carbohydrates, around 12 to 15% from protein, and less than 30% from fat. Athletes who actively exercise for more than 60 to 90 minutes every day may need to increase the amount of energy they get from carbohydrates by between 65 and 70%.
In a nutshell, sports nutrition differs from regular nutrition because athletes require different amounts of nutrients compared to non-athletes. There is no substitute or supplement for a well-balanced diet. Athletes have high energy requirements, which can be met with the right sports nutrition. Thus, there is an increasing demand for sports nutrition around the world. Proper nutrition involves a balanced diet rich in carbohydrates, proteins, and fats. These foods supply energy to the body and maintain the best performance. Carbohydrates are easily absorbed by the body and are stored in the liver and muscle tissues. They are also crucial for endurance and energy during short-duration activities.
Therefore, it is crucial to consume enough carbohydrates before and during physical activity. In addition to providing energy, these nutrients also improve the immune system. The first and the most important meals for a sports nutrition program are the ones eaten before exercise. These meals should contain high amounts of carbohydrates and low to moderate levels of protein. The carbohydrate content is critical because it provides energy to the entire body while protein is essential for muscle repair and growth. The meal following exercise should include a high protein meal as well as a high-fat, moderate-protein snack or bar. A post-workout meal should also contain protein.
Many sports nutritionists are specialized in one sport, but it is important to note that sports nutrition can be applied to virtually any physical activity. Some professional sports nutritionists work with team sports, weight training, and endurance activities. Others focus on working with individual athletes. Sports nutritionist will discuss current eating habits and goals to develop a customized meal plan for the athlete, so that athlete can begin their training. Choose energy-packed foods such as fresh fruits, vegetable or bean soups, hard-boiled eggs, tortilla wraps with veggies and lean meat, whole grain crackers with low-fat cheese, mini-whole wheat bagels with peanut butter, non-sugary cereals, pita bread with hummus, and grilled chicken.
Latest report available at Coherent Market Insights indicates that global sports nutrition market is projected to surpass US$ 75.0 billion by the end of 2027, in terms of revenue, growing at CAGR of 9.0% during the forecast period (2020 to 2027).
Sports nutrition products are specialized nutrition products designed to boost performance and increase recovery speeds during and after sports activities. Sports drinks and protein powders are the most commonly used forms of sports nutrition products, whereas products containing carbohydrates, electrolytes, minerals, and other types of nutrients provide energy and nutrition to the body. Moreover, a variety of sports nutrition products are also used by athletes to gain the best possible output and to properly supplement their nutritional needs. Therefore, there is an increasing demand for sports nutrition products around the world.
Lishe ya michezo ni utafiti na mazoezi ya lishe na lishe kuhusiana na kuboresha utendaji wa mtu wa michezo. Utafiti huo unazingatia aina ya chakula, kiasi cha maji na chakula kinachotumiwa na mwanariadha. Chakula ni muhimu kwa wanariadha kwa sababu hutoa chanzo cha nishati inayohitajika kufanya shughuli. Chakula cha mwanariadha kinapaswa kuwa sawa na kile kinachopendekezwa kwa umma kwa ujumla, na ulaji wa nishati umegawanywa katika: zaidi ya 55% kutoka kwa wanga, karibu 12% hadi 15% kutoka kwa protini, na chini ya 30% kutoka kwa mafuta. Wanariadha ambao hufanya mazoezi kwa zaidi ya dakika 60 hadi 90 kila siku wanaweza kuhitaji kuongeza kiasi cha nishati wanayopata kutoka kwa wanga kwa kati ya 65 na 70%. Kwa ufupi, lishe ya michezo inatofautiana na lishe ya kawaida kwa sababu wanariadha wanahitaji kiasi tofauti cha virutubisho ikilinganishwa na wasio wanariadha. Hakuna kitu kinachoweza kuchukua mahali pa chakula chenye usawaziko. Wanariadha wana mahitaji ya juu ya nishati, ambayo yanaweza kukidhiwa na lishe sahihi ya michezo. Kwa hiyo, kuna uhitaji unaoongezeka wa lishe ya michezo ulimwenguni pote. Chakula kizuri kinatia ndani kula vyakula vyenye kiasi chenye wanga, protini, na mafuta mengi. Vyakula hivyo hutoa nishati kwa mwili na huendeleza utendaji bora. Karbohydrate huchukuliwa kwa urahisi na mwili na kuhifadhiwa katika ini na misuli. Pia ni muhimu kwa ajili ya uvumilivu na nishati wakati wa shughuli za muda mfupi. Kwa hiyo, ni muhimu kula wanga wa kutosha kabla na wakati wa utendaji wa kimwili. Mbali na kutoa nishati, virutubisho hivyo pia huboresha mfumo wa kinga. Chakula cha kwanza na muhimu zaidi katika mpango wa lishe ya michezo ni kile kinachokula kabla ya mazoezi. Chakula hicho kinapaswa kuwa na kiasi kikubwa cha wanga na protini kidogo hadi ya wastani. Karbohydrate ni muhimu kwa sababu hutoa nishati kwa mwili wote, wakati protini ni muhimu kwa ajili ya misuli ya ukarabati na ukuaji. Chakula baada ya mazoezi inapaswa ni pamoja na chakula cha protini ya juu kama vile mafuta ya juu, wastani protini vitafunio au bar. Chakula cha baada ya mazoezi kinapaswa pia kuwa na protini. Wataalamu wengi wa lishe ya michezo ni wataalamu wa mchezo mmoja, lakini ni muhimu kutambua kwamba lishe ya michezo inaweza kutumika kwa karibu shughuli yoyote ya kimwili. Wataalamu fulani wa lishe ya michezo hufanya kazi ya michezo ya timu, mazoezi ya uzito, na shughuli za uvumilivu. Wengine hukazia fikira kufanya kazi pamoja na wanariadha mmoja-mmoja. Mtaalamu wa lishe ya michezo atajadili tabia za chakula za sasa na malengo ya kuendeleza mpango wa chakula cha kawaida kwa mwanariadha, ili mwanariadha aweze kuanza mafunzo yao. Chagua vyakula vyenye nishati kama vile matunda safi, mboga au supu za maharagwe, mayai yaliyochemshwa, tortilla yenye mboga na nyama isiyo na mafuta, biskuti za nafaka nzima na jibini la chini la mafuta, mikate ya ngano ndogo na siagi ya karanga, nafaka isiyo na sukari, mkate wa pita na hummus, na kuku wa keki. Ripoti ya hivi karibuni inayopatikana katika Coherent Market Insights inaonyesha kuwa soko la lishe ya michezo ya ulimwengu linatarajiwa kuzidi dola bilioni 75.0 ifikapo mwisho wa 2027, kwa suala la mapato, ikikua kwa CAGR ya 9.0% wakati wa kipindi cha utabiri (2020-2027). Vifaa vya lishe ya michezo ni bidhaa maalum za lishe iliyoundwa ili kuongeza utendaji na kuongeza kasi ya kupona wakati na baada ya shughuli za michezo. Vinywaji vya michezo na poda za protini ni aina zinazotumiwa zaidi za bidhaa za lishe ya michezo, wakati bidhaa zenye wanga, electrolytes, madini, na aina nyingine za virutubisho hutoa nishati na lishe kwa mwili. Kwa kuongezea, bidhaa mbalimbali za lishe ya michezo pia hutumiwa na wanariadha kupata matokeo bora iwezekanavyo na kuongeza mahitaji yao ya lishe. Kwa hiyo, kuna ongezeko la mahitaji ya bidhaa za lishe ya michezo ulimwenguni pote.