ANN/THE STAR – Nutrition is essential for athletes, as it not only boosts performance but also aids in recovery and supports overall health. Achieving the right nutrient balance can be the key to elevating performance, speeding up recovery, and preventing long-term health issues. For athletes striving to maximise their potential and sustain long, healthy careers, understanding the impact of nutrition is crucial.
NUTRITIONAL NEEDS
Athletic performance is deeply rooted in proper nutrition, which provides the necessary energy for physical activity.
Carbohydrates fuel high-intensity exercise, while fats are crucial for prolonged, lower-intensity activities. Adequate protein intake supports muscle maintenance and repair, which are essential for strength and endurance.
Hydration is also critical, as it maintains blood volume and muscle function, with even slight dehydration negatively impacting performance.
Additionally, micronutrients like iron, calcium and vitamin D are vital for energy production, muscle contraction and bone health, which all contribute to overall athletic success.
Recovery is vital for athletes, as it determines how quickly they can return to peak performance after exertion.
Post-exercise – especially after resistance training – muscles need adequate protein to repair and grow, strengthening them over time.
Replenishing glycogen stores with carbohydrates is crucial to restore energy levels for future workouts.
Reducing inflammation with nutrients like omega-3 fatty acids and managing oxidative stress with antioxidants such as vitamins C and E, further supports recovery by minimising muscle soreness and injury risk, allowing athletes to train consistently and effectively.
Beyond performance and recovery, nutrition significantly impacts an athlete’s overall health, which in turn affects their ability to train and compete effectively.
Regular intense training can sometimes suppress the immune system, making athletes more susceptible to illness.
Proper nutrition, particularly adequate intake of vitamins A, C, and E, and zinc, supports immune function, helping to keep athletes healthy and reducing the risk of illness that could interrupt training or competitions.
Hormonal balance is another critical area influenced by nutrition.
The production of hormones that regulate metabolism, stress, recovery and energy levels depends on a balanced intake of nutrients.
Fats, for example, are essential for the production of hormones like testosterone and oestrogen, which play significant roles in muscle growth, recovery and overall health.
Maintaining hormonal balance is crucial for athletes to sustain their training intensity and recover effectively.
Mental health and cognitive function are also directly impacted by nutrition.
A well-balanced diet supports brain health, which is essential for focus, decision-making and mental resilience during competition.
Nutrients such as omega-3 fatty acids, B vitamins and antioxidants are known to support cognitive function and mood, contributing to an athlete’s ability to perform under pressure and maintain a positive mental outlook.
Sports nutrition supplements are products designed to support your body’s needs before, during or after workouts.
While they can enhance your exercise regimen, they are not intended to replace a healthy diet, but rather, to complement it.
There are various types of supplements available, each serving different purposes in sports nutrition.
However, selecting the right supplements can be challenging due to the multitude of options available, each competing for your money. – Datuk Dr Nor Ashikin Mokhtar
Beneficial supplements
1. Multivitamins
B vitamins are essential for their roles in energy production, red blood cell formation, muscle function and nervous system support.
They help convert nutrients into energy, enhance oxygen delivery to muscles, support muscle repair and growth, and maintain nerve health. Additionally, B vitamins reduce fatigue, aid in quicker recovery, and help guard against heart and muscle damage, along with other physical stresses caused by athletic activities, making them crucial for optimising athletic performance and overall health.
Vitamins A, C and E are essential in sports medicine due to their roles in supporting immune function, promoting tissue repair and protecting against oxidative stress.
Vitamin A aids in vision, immune support and skin health, and is crucial for recovery and preventing infections.
Vitamin C supports the immune system and collagen synthesis for healthy connective tissues, and acts as a powerful antioxidant to reduce muscle damage.
Vitamin E, another potent antioxidant, protects muscles from oxidative damage, aids in recovery and supports immune function.
Vitamin D plays a crucial role in enhancing various aspects of physical performance, particularly for athletes.
Raising vitamin D levels offers numerous benefits for the musculoskeletal system.
It supports muscle protein synthesis, increases energy levels (adenosine triphosphate or ATP concentration) and boosts muscle strength. Additionally, vitamin D improves jump height, velocity and power, enhances overall exercise capacity, and aids in faster skeletal muscle recovery.
2. Zinc and magnesium
Zinc is crucial for athletes as it supports immune function, muscle recovery, protein synthesis and hormone regulation.
It also provides antioxidant protection, helping to reduce inflammation and muscle fatigue.
Magnesium and exercise are closely linked. Magnesium is essential for athletic performance because it plays a key role in the production of ATP, the energy source for muscles.
Research shows that magnesium supplementation, particularly in combination with exercise, can boost testosterone levels in men.
Additionally, magnesium is involved in over 300 bodily reactions, including helping the body synthesise protein, enhancing muscle and nerve function, and regulating blood sugar and blood pressure.
3. Omega-3 fatty acids
Omega-3 fatty acids provide numerous benefits for athletes, including reduced inflammation, improved cardiovascular (heart) and joint health, enhanced cognitive function, and potential support for muscle growth.
Incorporating them into an athlete’s diet can help optimise performance, improve recovery and support long-term health.
4. Creatine
Creatine is a naturally-occurring compound in the body, and it can also be obtained from protein-rich foods.
Creatine is believed to enhance strength and increase lean muscle mass. It can significantly aid in faster muscle recovery during exercise, particularly benefiting combat athletes during the intense six- to eight-week training programmes leading up to their matches.
This increase in muscle performance may help athletes achieve bursts of speed and energy, especially in short, high-intensity activities like weight-lifting or sprinting. Research indicates that creatine supplements can improve high-intensity exercise performance by as much as 15 per cent.
5. L-arginine
L-arginine is an amino acid naturally present in red meat, poultry, fish and dairy.
It plays a crucial role in protein synthesis and is commonly used to improve circulation.
L-arginine is ideal for sports that involve explosive movements, such as weight training, sprinting or boxing.
It plays a crucial role in protein synthesis and is widely used to improve circulation.
In the body, L-arginine is converted into nitric oxide, a compound that dilates blood vessels, enhancing blood flow and potentially improving erectile dysfunction in males.
Additionally, L-arginine stimulates the release of growth hormone, insulin and other important substances within the body.
It also aids in detoxifying the body by lowering ammonia levels in the blood, which is beneficial for individuals with metabolic issues.
6. GABA (gamma aminobutyric acid)
GABA is a valuable supplement in sports medicine, offering key benefits for athletes. It is used for a gentler approach to achieving a leaner body, helping to promote relaxation while supporting fat loss and muscle growth through its natural stimulation of growth hormones.
It also improves strength gains. This makes it an effective and balanced option for those seeking to enhance their body composition without the stress often associated with intense training and dieting, thus contributing to overall better physical conditioning and athletic achievement.
