Authors : Dadhe S.S .

Page Nos : 275-278

Description :
Each Sports Person is also different, and there is no single diet that meets the needs of all Sports Personatalltimes. Individual needs also change across the season and Sports Person must be flexible to accommodate this.Diet may have its biggest impact on training, and a good diet will help support consistent intensive training whilelimiting the risks of illness or injury. Good food choices can also promote adaptations to the training stimulus.Getting the right amount of energy to stay healthy and to perform well is essential. Consuming too much energyincreases body fat. If Sports Person do not eat enough, performance falls, injuries are more likely to occur, andillnessresults.Carbohydrate supplies the muscles and brain with the fuels they need to meet the stress of training andcompetition. Sports Person must be aware of what foods they should choose to meet their carbohydrate needs,how much should be eaten, and when these foods should be eaten.Foods rich in protein are important for building and repairing muscles, but a varied dietcontaining everyday foods will generally supply more than enough protein. With proteinalso, the timing of intake in relation to training and competition may be important. The Pre - Game Meal: - A pre - game meal three to four hours before the event allows for optimal digestion and energy supply. Most a uthorities recommend small pre - game meals that provide 500 to 1,000 calories.The meal should be high in starch, which breaks down more easily than protein and fats. The starch should be in the form of complex carbohydrates (breads, cold cereal, pasta, frui ts and vegetables). They are digested at a rate that provides consistent energy to the body and are emptied from the stomach in two to three hours. During - Competition Meal: - Any activity that lasts for 1 hour or longer places sufficiently high demands on an athlete’s stored energy level that carbohydrate consumption during activity will delay fatigue and improve performance. There is even some recent energy strongly suggesting that power Sports Person and those involved in stop - and - go activities can benefit from consumption of carbohydrate - containing sports beverages, even if the activity is less than 1 hour. The Post - Game Meal: - Regardless of age, gender or sport, the post - game. Competition meal recommendations are the same. A small meal eaten within thirty minutes is very beneficial. The meal should be mixed, meaning it contains carbohydrate, protein, and fat. Protein synthesis is greatest during the window of time immediately following a workout and carbohydrates will help replete diminished glycogen stores . However, consume food within the 30 minute window may be difficult for athletes — they often experience nausea or lack of hunger. Concluding : - Sports Person eat enough carbohydrate - rich foods to maximize muscle glycogen stores before training and competiti on and replenish the stores after hard exercise. The timing of protein intake can promote muscle protein synthesis. Sports Personmake healthful food choices and develop sound on - court hydration plans. Heat illness is one of the most common sports medical i ssues and it is completely preventable.

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