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:
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.
- 55–65% from Carbohydrates
- 15–20% from Proteins
- 20–30% from Fats
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.
[ Read: Nutrition Chart for Children ]
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 ]
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.
Foodstuffs rich in iron must be included in a good way as it is very important for the exercises and sustainability of the body.
High calcium food must also be included for the bone strength.
Fluid Intake Guidelines:
Here is a very detailed Nutrition chart for sportsmen prepared by Coach Rob for Endurance Atheletes.