Sports Nutrition Chart – What To Include In Your Diet?
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A sports nutrition chart is not just meant for a sportsperson. Anyone with an active and tedious daily routine can make use of this chart, as the kind of nutrients that an adult body requires is almost the same as that of a sportsman. Hence it is very essential for active people, athletes, sportsmen and dieticians to know the particulars of a sports nutrition chart. The entire routine can be managed with this nutrition chart that includes high energy boosting food before exercise and other important activities throughout the day. You can prepare a sports nutrition chart by yourself if you know the nutrients required and their correct quantities.
Scientific Sports nutrition
Nutrition Chart
No sportsperson or an equally active person would like to lose out on their activities because of lack of nutrients. For this, an efficient sports nutrition chart is given below that takes care of all the nutrients like proteins, fats, carbohydrates, minerals and vitamins.
The guidance and the timely facts about the required nutrients will even make a sportsperson fall in line with his or her routine. An appropriate nutritional diet for a sports person consists of a minimum of 2000 calories per day, in which the division from different nutrients are as follows
- 55–65% from Carbohydrates
- 15–20% from Proteins
- 20–30% from Fats
1. Proteins:
These are very important in the diet plan of a sportsperson as they are responsible for carrying oxygen in the body and are also the cell damage & cell formation agents. These must be obtained from dairy, non-vegetarian, fruits and vegetable type diets.
2. Carbohydrates:
All the sportspersons and active people should maintain a good inflow of this nutrient as it is an important source of fuel required by the body. Carbohydrate raises blood glucose level in the body.
[ Read: Sources Of Carbohydrates ]
3. Fats:
Fat has the best concentration of energy. Do not think that you cannot eat before an exercise routine. The fact is – a low fat meal can be absorbed easily and a high fat meal must be skipped before workout.
It is not necessary to drink as soon as you feel thirsty as it may be due to excessive sweating. Water intake should happen slowly and not at once. For a sportsperson, water is an important part of their routine which can be supplemented with glucose tonic which is a good source of instant energy.
[ Read: Buckwheat Nutrition ]
4. Iron:
Foodstuffs rich in iron must be included in a good way as it is very important for the exercises and sustainability of the body.
5. Calcium:
High calcium food must also be included for the bone strength.
Fluid Intake Guidelines
| Time in reference to event | Ounces of fluid (oz.) |
|---|---|
| 24 hours before | Drink freely |
| 2 hours before | 8–16 oz. |
| 15 minutes before | 8–16 oz. |
| During | 4 to 8 oz. every 15–20 minutes |
| After | Drink freely |
Other facts about the routine of a sportsperson such as eating according to your weight, maintaining BMI and exercise and not consuming alcohol must be noted to enhance performance. A combination of all these nutrients including vitamins and minerals obtained from fruits, sprouts and light veggie diets is suitable for the routine of a sportsperson.
Here is a very detailed Nutrition chart for sportsmen prepared by Coach Rob for Endurance Atheletes.
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