Sports nutrition pertains to what you eat and drink to affect performance in athletic competition or exercise. It is important for athletes to understand how nutrition fuels performance through both basic food groups and supplements for recovery, growth, and maximizing benefits. A scientific understanding of nutrition is key to balancing intake for optimal performance. Studies examine how proteins and nutrients like ribose aid fueling and recovery. Journals provide academic perspectives on linking diet and exercise to build sports nutrition competencies.

1. SPORTS NUTRITION & SCIENCE
Sports nutrition pertains to what you eat and drink as it affects your performance, whether in athletic
competition or during an exercise regimen. It is important as an athlete to understand how nutrition, which
not only includes the basic food groups that are ingested as part of the basic caloric fuel necessary to engage
in a particular sport or activity, but also nutritional supplements that can be used in tandem in order to
promote recovery, growth and development. A base understanding of the science of nutrition is important in
order to create the right balance in order to maximize the benefits that come with an active, healthy lifestyle.
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2. THE SCIENCE OF SPORTS NUTRITION
A STUDY...
One such study published by JISSN discusses
the wealth of knowledge in the area concerning
exercise and how proteins are utilized. This
particular study underlines the important role
played by science in determining the amount of
nutrients necessary for an athlete to perform,
the timing of those nutrients, by way of meal
timing, and the efficacy of different types of
sugars as supplements to aid in fueling up an
athlete, such as ribose, which is a naturally
occurring sugar (or carbohydrate) found in
every living organism that is important for cell
energy recovery.
There is plenty of science underlying sports nutrition in order to assist athletes, professional and
amateur, in maximizing their workout and reaching peak performance. The Journal of the International
Society of Sports Nutrition (JISSN), a society of researchers, athletes and other enthusiasts that
studies nutrition and exercise as it relates to health and disease, recovery and rehabilitation, athletic
training and performance, provides information, insight and an academic perspective relative to diet
and exercise. The information provided by JISSN looks at the complex issues linking diet and exercise
and seeks to build consensus around the core competencies those engaged as sports nutritionists
should have in order to better the athlete and athletic training. These competencies include the areas
of the metabolism of nutrients related to exercise, the physiological effects of exercise, and psychology.

3. The amount of these foods that you should take in is
based on the amount of physical activity you engage in
and the amount of calories you burn, calories being the
unit of energy found in the food and beverages you eat
and drink.
It is typically recommended that adults, male and
female, engage in at least 30 to 60 minutes of
moderate physical activity (exercise) daily. Based on
this amount of activity, a female and male athletes
should consider from 9 to 18 servings of bread, 3 or
more servings of vegetables, 3 to 8 servings of fruit, 3
to 4 servings of dairy (e.g. milk, eggs, cheese), 2 or 3 of
up to 11 ounces of protein and 20-35 percent caloric
serving of fats.
SOURCES OF NUTRIENTS AND MINERALS:
To Enhance Exercise and Performance
T
here are five food group sources that provide you the athlete with the important nutrients
and minerals needed to perform. These groups are: proteins, which include meats,
beans, peas, eggs, nuts and seeds; carbohydrates, emanating from starches, sugars and
fiber (found in the grains group as defined by the U.S. Department of Agriculture); fats found
in avocados, certain types of fatty fish and olive oil; vitamins such vitamin A containing beta
carotene in support of metabolism that promote growth, vitamin C or ascorbic acid, an anti-
oxidant that aids in recovery after rigorous exercise, and vitamin D that boosts testosterone
levels and increases strength; and minerals like calcium found in milk that promotes bone
growth. You should also keep in mind that in addition to these nutrients and minerals occurring
in the foods found in the USDA’s five major food groups, water is also as important a part of
your workout or competitive activities.

4. THE BENEFITS OF WORKOUT SUPPLEMENTS
Many athletes and those engaged in regular physical exercise may have a preference for using
nutritional supplements to gain an extra boost in energy or to recover from muscle stress, strain
or injuries sustained. Taking the time to ensure that your muscles primed, recovered and ready to
perform is key if you want to stay on top of your game.
Between your hectic training routine
and non-stop lifestyle, keeping your body
properly fueled with the right amount of
sports nutrition vitamins and minerals
isn’t always possible. Many athletes turn to
protein supplements as a quick go-to that
can help them maintain a balanced diet.
Choosing the right protein supplement for
your lifestyle will depend largely on your
specific needs and fitness goals. Here’s
a rundown of some of the more common
protein supplements and the benefits of
each.
PROTEIN
SUPPLEMENTS
WHEY PROTEIN ISOLATE EGG PROTEIN
As one of the quickest absorbing proteins
available,wheyproteinisolatesupplements
are ideal for anyone looking to boost their
muscle performance and recovery times.
Using a whey protein isolate provides
your body with the highest quality, purest
protein around. Whey Protein Isolates are
lactose and soy free, helping users lower
their fat and calorie intake.
WHOLE MILK PROTEIN
Like egg protein, milk proteins are
slowly and steadily absorbed into the
bloodstream for a long lasting effect.
MICELLAR CASEIN PROTEIN
Micellar Casein Protein is yet another slow
releasing type of protein that also works
to promote muscle protein synthesis
and stimulate the muscles for improved
athletic performance.
Second only to whey protein, egg protein
releases slowly throughout the day making
it the perfect solution if you’re looking for
a long lasting effect with your protein
supplement.
Like whey protein, egg protein is low in
carbs and fat.

5. Many athletes neglect their body’s need
for a BCAA supplement on top of all the
other protein they are putting into their
body.
However, using the right amino acids can
have a significant effect on muscle growth
throughout the body.
If muscle growth is your priority, BCAAs
are a must.
METABOLISM
The metabolic process of
BCAAs is much different than
the process of other amino
acids. Unlike other amino acids
which are metabolized by the
liver, BCAAs are metabolized
by muscle. This allows them to
be oxidized by muscle cells to
produce more energy and ATP
to improve performance.
PERFORMANCE
BCAAs are a proven
performance enhancer, being
used as energy on their own as
well as enhancing fat oxidation
within glycogen depleted
subjects. No matter if you’re
a body builder looking for that
extra oomph or an endurance
athlete hoping to go the extra
mile, BCAA supplements can
help you keep up with your
higher energy demands.
FAT LOSS
If you’re already following good
sports nutrition practices and
staying on track with a meal
plan that targets fat cells, taking
a BCAA supplement may help
you maximize results. BCAA
supplements can help you stay
energized while you lower your
carb intake and prevent the loss
of muscle tissue in the body.
BRANCHED CHAIN
AMINO ACID SUPPLEMENTS

6. If you’re looking for a way to improve
strength, endurance and combat fatigue
while you exercise, a creatine supplement
may just be the ultimate solution.
Give yourself the extra burst of strength
you need to put yourself ahead of the
competition and try one of these creatine
supplements today.
A proven winner in the creatine supplement
market, creatine monohydrate has been
shown again and again to maximize athletic
performance.
Creatine nitrate is an extremely water
soluble form of creatine that is typically
easier on the stomach.
Due to its combination with malic acid,
some argue that creatine malate is slightly
more effective in enhancing performance
although it has never been tested.
Attached to citric acid, this form of creatine
has been shown to be more soluble and
easier on the palate for users.
CREATINE
SUPPLEMENTS
CREATINE MONOHYDRATE CREATINE NITRATE
CREATINE CITRATE CREATINE MALATE
Keeping going requires a balance between regular nutrition found in those foods found in the five
food groups classified by the USDA and nutritional supplements that are designed to keep you
going and active. As an example, glucosamine and chondroitin used as a dietary supplement as
part of your workout regimen aids in providing relief for joint discomfort.
When used in a responsible manner, workout supplements provide added benefits for the active
person and can help you derive all of the benefits associated with engaging in regular physical
activity.

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