You have no items in your shopping cart.
There are different games which come into athletics such as 100 meters sprint, 400 meters, Shot Put, Javelin throw, Discus throw and more. Not only every game is very interesting but each games requires different component of fitness. Different component includes strength, endurance, flexibility, power, speed, balance and coordination. Each of the components individually plays very important role in overall performance but to become more competitive it’s a combination of these components which every game player requires. Combination helps to bring not only better competitive game but also reduce the chances of injuries during sudden changes and movements during the game.
Nutrition requirement of every game is different due to different fitness components involved. Sprinter requires low body fat while maintaining muscle mass to generate explosive power whereas Shot put player needs more mass, strength and medium speed to through almost 16 pounds shot put.
COMPONENTS OF FITNESS FOR “ATHLETICS”
EXAMPLE OF “FITNESS COMPONENTS” REQUIRED IN DIFFERENT ATHLETIC GAMES
BASICS OF NUTRITION IN ALL “ATHLETICS GAMES”
For long run marathon body converts fat into energy when the carbohydrate resources run low. It is always recommended to eat unsaturated fat from foods such as nuts, avocados, olives, vegetable oils and fatty fish such as tuna and salmon.
Indian weather is much hotter that western countries and High intensity exercise especially in hot weather can quickly make you dehydrated. Dehydration can always affect the performance. Expert says don’t wait until you’re thirsty. Always keep an eye on your urine. A pale yellow color means you're getting enough fluid. Bright yellow or dark urine means you're falling short. For endurance athletes such as marathon runners or long-distance cyclists, experts recommend drinking 8 to 12 ounces of fluid every 10 or 15 minutes during an event.
Sweating causes both fluid and electrolytes lost. Electrolytes are analogous to the motor oil in your car—they don’t make the engine run, but they’re necessary to keep everything running smoothly. Proper functioning of muscular system, cardiac, nervous and digestive system depends on adequate electrolyte level. Although there are many theories involve about muscle cramping but one of the main reason is improper hydration and improper electrolytes replenishment.
Don’t eat at the last moment and always have pre-race carb meal 2 hours before exercise in order to top your energy stores in your body. Always try to have 5-8 meals and try not to make mistake of over-eating in any meals. Over eating may leave you feeling bloated and skip other meals whereas eating regular small to medium meals will help to keep your energy level and metabolism high throughout the day.
During every 15-20 minutes it is recommended to consume small amount of liquid may be water. If the race is longer than 2 hours, then it is important to consume either a small snack like banana or a liquid with carbohydrates and electrolytes which can refuel your lost energy and electrolytes.
Recovery is very important to get prepared for the next best performance. During the race we have lost our energy, broken our muscle tissues, lost our electrolytes and build stress and strains on overall body, so not consuming the right nutrients after training will never help you recover better. Taking proteins and carbohydrates within 30 minutes of training will repair you broken muscle tissues and replace the lost energy. Also try not to consume slow digesting food just after race or training as recovery should be quick.
“IMPORTANT NUTRIENT” DETAILS
Protein for muscle repair and growth
Complete protein contains all the essential amino acids needed for the body to repair and rebuild muscles whereas incomplete protein only includes some of the essential amino acids needed for the body. MFF Whey protein 80™ is a complete protein with all the essentials amino acids which are required by your body and is also easily digestible making it as a preferred choice of protein.
Every athlete has different requirement of protein per Kg of body weight. Ideally games in athletics which requires players to have strength, speed and power they require low fat and high muscle mass in their body. And long run or marathon players require low body fat and medium muscle mass so as to perform continuously for longer period. According to Burke and Deakin and Australian sports commission guide the table shows how much protein is needed for different athletes and sports players with different goals.
Able 1: Estimated protein requirements
(a) Exercising approximately four to five times per week for 45-60 min
How to calculate
So, a male endurance athlete (Strength & Power) weighing 70 kg’s requires 1.6 grams per kg of bodyweight every day. He should consume between 112 grams (70 Kg × 1.6 gram) per kg of body every day. Whereas, female athlete in same high endurance game weighing 60 kg’s should consume 15% (1.6 gram × 85%= 1.36 gram) lower that male athlete, i.e 81.6g (60 Kg ×1.36g) of protein per kg of body weight every day. In our day today busy life consuming one scoop of milk source MFF Whey protein 80™ will help to fulfil 23 gram of good source of dairy protein with every scoop.
Load up on Carbohydrates
Carbohydrates are an athlete’s main fuel. Cabohydrates are converted to glucose which is stored in muscles as a form of sugar as glycogen. When you exercise body helps to convert glycogen into energy.
If you exercise for under 90 minutes, the stores of glycogen in your muscles are enough for your body to fuel even high intensity exercise. For activities lasting longer than 90 minutes requires you to replenish the carbohydrates, minerals, vitamins and water. Experts suggest eating a snack and drink fluid every 15 to 20 minutes to refuel the lost energy and hydrate your body during the game. Replenishing carbohydrate is equally important after exercise.