the nutrition recommendations for an individual participating in a specific spor
ID: 52527 • Letter: T
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the nutrition recommendations for an individual participating in a specific sport.(swimming) Points that should be addressed include a brief description of the sport, the training regimen for the sport, the energy system(s) that predominate(s) in the sport (phosphagen, anaerobic glycolysis, aerobic system), the typical energy expenditure for someone participating in the sport, the macronutrient recommendations for the sport, any special nutrition considerations or challenges of the sport and nutrition supplements that are popular among athletes participating in the sport. develop a 3 day meal plan based on their athlete. the nutrition recommendations for an individual participating in a specific sport.(swimming) Points that should be addressed include a brief description of the sport, the training regimen for the sport, the energy system(s) that predominate(s) in the sport (phosphagen, anaerobic glycolysis, aerobic system), the typical energy expenditure for someone participating in the sport, the macronutrient recommendations for the sport, any special nutrition considerations or challenges of the sport and nutrition supplements that are popular among athletes participating in the sport. develop a 3 day meal plan based on their athlete. the nutrition recommendations for an individual participating in a specific sport.(swimming) Points that should be addressed include a brief description of the sport, the training regimen for the sport, the energy system(s) that predominate(s) in the sport (phosphagen, anaerobic glycolysis, aerobic system), the typical energy expenditure for someone participating in the sport, the macronutrient recommendations for the sport, any special nutrition considerations or challenges of the sport and nutrition supplements that are popular among athletes participating in the sport. develop a 3 day meal plan based on their athlete.Explanation / Answer
Nutrition I beleieve is an integral part of Training especially for athletes. In order to maximize the output of a workout nutrition should be a very important part . Some points which can be followed for a healthy and diet full of nutrition for swimmers are:
(a) Carbohydrates should make a major portion of the diet along with the workouts. Carbohydrates burns very efficiently and gives a lot of strength to the body. Swimmers need around 8-10 g / kg . Diet should include complex carbohydrates like Beans , Peas , Oats , Brown and White rice , Fruits and lots of vegetables. Also carbohydrates like simple sugars present in sports drinks should be taken before and after workouts. Along with it Honey could also be taken.
(b) Before workouts it is important to have a little dose of protein because Protein before a workout helps establish a positive nitrogen balance thus improving the uptake of protein into the muscle, preventing the breakdown of muscle tissue. It should be around 0.15 - 0.2 g / kg.
(c) The ratio between Carbohydrate and Protein intake should be maintained at a ratio of 3:1 after a workout. It is very necessary to intake Carbohydrate and Protein after a workout because it helps in maintaining the energy levels of the body and also there is very little chance of gastric.
(d) A well-balanced diet should consist of complex carbohydrates, lean meats, dairy and plenty of fruits and vegetables. Micronutrients are also important which include Phosphorus which is a component of ATP . Also minerals and vitamins are important for amino acid synthesis , energy production and metabolism.
(e) Vitamin D has become a key part in the nutrition for athletes especially swimmers. Vitamin D helps in muscle synthesis as well as muscle contraction.Best part is that you do not require anything to eat but you have to be out in the sun for 20 mins and voila that's a great amount of Vitamin D for you.
(f) Lastly finish your diet with the msot important part i.e Water. The most important part of the diet because it helps in digestion , maintaining body fluids , keeps your body cool and hydrated. It is very important to have Water after a workout and in a day around 2.5 - 3 L of water should be consumed
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