Sports nutrition is an essential step in the life of an athlete. An athlete’s diet directly influences his on-field performance. Muscle recovery and overall health also depend on the nutrition an athlete receives from food. Let’s be honest: at the international stage, even a talented athlete can’t survive for long if they don’t show discipline in their food habits. Reaching the pinnacle of physical fitness requires careful attention to dietary habits. Here’s a comprehensive guide to navigating the basics of sports nutrition.

What Is Sports Nutrition?

In 2010, Novak Djokovic was diagnosed with gluten sensitivity and he did what was necessary to become the best – he removed gluten from his diet. Similarly, former Manchester United player Ji Sung Park used to drink a special drink made from frogs. There are many stories where athletes changed their food habits to get the most out of their bodies. This is what sports nutrition is all about – to eat food that enhance strength and help consume macronutrients, such as carbohydrates, proteins, and fats, including micronutrients vitamins and minerals. Adequate hydration is also one of the main components that supports an athlete’s performance in sporting activities.

How revenue model works in Indian Sports Leagues?

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What Macronutrients should be part of an Indian Athletes’ Sports Nutrition?

Macronutrients

1. Carbohydrates: These are energy-giving nutrients for sport persons. They are the body’s main fuel source. Right carbs can help athletes during extended practice sessions. Common sources of carbohydrates are rice, chapati, oats, sweet potatoes, and fruits.
2. Proteins: These are needed for repairing and constructing muscles. Protein are also important for growth and development. Main source of protein are: dals, paneer, eggs, chicken, fish, and tofu.
3. Fats: Human body need a certain amount of fat to stay healthy. They can be considered as source of secondary energy which helps in sustaining the body generally. Fats provide energy in the form of calories and play a crucial role in absorbing important vitamins – called fat-soluble vitamins – including vitamins A, D and E. Important source of fat include Nuts, seeds, avocado, and Indian ghee.

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What Micronutrients should be part of an Indian Athletes’ Sports Nutrition?

Micronutrients

1. Iron: They are essential for oxygen to be carried around your body. Iron is also crucial in making hemoglobin. Sources of Iron include spinach, beetroot, lentils, and jaggery.
2. Calcium and Vitamin D: An athlete need to sustain healthy bones and good muscle movement. Calcium and Vitamin D help in that regard. Source are Milk, orange juice, infant formula, yogurt, margarine, butter, cheese and breakfast cereals. Natural source: sunlight.
2. Electrolytes: This micronutrient play a huge role in a life of an athlete. They help retain fluids and prevent cramping. Electrolytes include sodium, potassium, chloride, magnesium, calcium, phosphate, and bicarbonates. Recommended foods are Bananas, Avocados, Sweet Potatoes, Spinach, Beans, Lentils, Pistachios, Orange and Yogurt.

Hydration

Dehydration has a huge impact on athletic performance. An athlete should drink water regularly and rehydrate before and after the exercise. In hotter environments, electrolyte drinks or home made drinks such as salted lassi or lemon water should serve as a good alternative.

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How an athlete should prepare a balanced diet?

Preparation of Balanced Diet Plan: The diet of an athlete should be sport-specific and dependent on the intensity of training and curative goals. Also, an athlete should know which nutrient is harming his body and should exclude those foods from his diet chart completely. Regardless, here’s an example plan below for an Indian athlete:

Pre-Exercise Nutrition
A meal or snack, eaten 1-2 hours before physical activity must have considerable amounts of easily digestible carbohydrates that will provide a boost of quick energy to their muscles, besides adequate amounts of protein.

Examples:

• A banana with a spoonful of peanut butter.
• Poha with vegetables.
• Small bowl of oats with fruits.

Nutrition During Exercise
Athletes sweat a lot during exercise or training drills and consume a significant amount of energy. Muscles also experience considerable stress during intense workouts and matches. Nutrition during exercise helps athletes sustain energy levels, preserve muscles, and stay hydrated, leading to improved performance in matches.

• Coconut water
• Energy bars
• Homemade lemon water with salt and sugar 

Post Training Nutrition
Recovery nutrition is essential. After an intense workout or the match, an athlete should follow a nutrition that helps in restoring glycogen stores, repair the muscles, and keep the body fully hydrate. Examples include:

• Protein shake with banana
• Rice
• Grilled chicken
• Vegetables
• Dal, roti, curd bowl

About Indian Food
Please keep in mind that the Indian food can be a lot different. Most of the time, it is flavorful and nutritionally rich. Indians can easily include some famous dishes that can help meet their training requirements:

• South Indian Diet: Idli, dosa, and sambar are very rich in carbohydrates and proteins. Put a boiled egg or paneer into the diet for extra protein.
• North Indian Diet: Dal, roti, and sabzi is the most common thing. Add curd or lassi for probiotics and one glass of milk at night.
• Snacks: Fried snacks are substituted by roasted chana, makhana, or dry fruits.

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Supplements: Do You Need Them?

A well planned diet meets almost all the nutritional needs of an athlete. Still, sometime, due to the quality of the food, an athlete may need supplements such as:

• Whey Protein: On-the-go intake after workout
• Creatine: Strength and power sports
• Multivitamins: Supplement wherever there is a gap in the diet
• Omega-3 Fatty Acids: Anti-inflammatory properties. Take all supplements only with the advice of a sports nutritionist or a physician. Vegetarian diets for Indian athletes.

Most Indian athletes are vegetarians, which poses the difficulty of sufficient protein in the diet. In that case, an athlete should pair protein sources like dal with rice or chapati, to ensure that there is a complete amino acid intake. Add plant-based options like tofu, tempeh, and quinoa.

Also Read: Role of Grassroot football in Indian Football

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Useful Tips for Indian Athletes

Learn From the Best: One of the simplest ways to inculcate good food habits is to follow global sports icons such as LeBron James, Cristiano Ronaldo, and Virat Kohli, to name a few. All these players are close to 40, yet they continue to perform at a remarkably high level. LeBron, in particular, is still the best player for the Los Angeles Lakers in most games, which is unimaginable considering he is almost 40.

Indian athletes should learn from their habits, diet plans, and everything athletes like LeBron, Cristiano, and Virat do on a daily basis.

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Conclusion

Nutrition is as important as training for an athlete’s success. Talent alone won’t take an athlete far without the discipline. Consistency is key, as nutrition isn’t a one-day fix. For long-term success, an athlete should be disciplined with their food habits and follow a rigid diet plan. Additionally, an athlete should listen to their body, as each individual is unique. Monitoring how the body reacts to different foods and adjusting accordingly is essential.

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