Water is one macronutrient, which is mostly neglected. It is important to understand that water is essential for health; it controls your body temperature and lubricates your joints. It also helps in transporting of nutrients to give you energy and keep you healthy.
If you’re not properly hydrated, your body can’t perform at its optimum level. You may experience fatigue, muscle cramps, dizziness, or more severe symptoms.
Top 11 Benefits Of Water For A Sports Person
1. One of the most important macronutrient during exercise.
2. Act as cooling agent to the body and regulates your body temperature.
3. Reduction of body water content as little as 2% can also reduce performance BY 10%– 20%.
4. Helps in transporting nutrients and oxygen to cells.
5. Aiding in blood circulation.
6. Contributes to eliminate the byproducts of the body’s metabolism.
Recommended Daily Water Intake For A Sports Person.
2-3 liters of water per day is recommended, however , for sports persons, this may not be true. The amount of water you need depends on your current hydration level, the climate, duration, and intensity of exercise.
For sports person, general thumb rule is to drink 50ml of water per kg of body weight for vigorous exercise. Off course you need to consider loss of fluid during exercise.
Sportsperson’s body consumes a vast amount of oxygen during different workouts. It uses oxygen to release energy from metabolic fuels, mainly glucose and fat, and power muscle activity. But oxygen has a downside.
As a very unstable molecule, it has a tendency to generate free radicals. As per studies, sportspersons involved in strength and endurance training tend to produce more free radicals than individuals.
Let’s Try To Understand What Free Radicals Are?
Highly reactive in nature, Free radicals target your tissues, DNA and polyunsaturated fatty acids within your cell membranes. This leads to a chain reaction which ultimately results in cellular destruction.
As a result, they are responsible for aches, pain, fatigue, aging, prolonged recovery and for causing diseases like cancer, high blood pressure, immune system deficiencies, stroke and other degenerative diseases.
In addition to prevention of nutrient deficiency disorders, a group of vitamins, minerals, and enzymes called antioxidants have been identified that protect your body from such chemical damages.
Antioxidants are scavengers of free radicals. In simple terms, antioxidants protect your cells against free radicals, which cause damage and may play a role in diseases such as heart disease and cancer. When the free radicals outnumber the antioxidants, it leads to a state, which might cause such diseases.
Top 12 Factors Promoting Excessive Free Radical Formation
Air pollution
Smoking
Alcohol intake
Toxins
High blood sugar levels
Excessive sunbathing; radiation
Viral or bacterial infections
Excessive intake of zinc, copper, iron or magnesium
Too little oxygen in the body
Excessive oxygen in the body
Tissue damage due to excessive workout
Antioxidant deficiency
Different Antioxidants Benefit Various Parts Of The Body
There is a broad range of antioxidants found in nature, and various antioxidants provide benefits to different parts of the body. For example, Beta-carotene is highly beneficial for good vision and eye health. Lycopene is beneficial for helping in maintaining prostate health.
Flavonoids are good for a healthy heart and Astaxanthin followed by Beta-carotene combined with vitamin E has been shown to be one of the most powerful antioxidant combinations for helping protect the skin from reactive species of oxygen.
Apart from skin care, it is beneficial in boosting immunity as well. Please note that all these antioxidants should be taken under supervision only.
Here Are Top 9 Key Benefits Of Antioxidants
Protects your heart
Good for eye health
May boost your brain function
May decrease oxidative stress
Prevents cancer
Vitamin C and E help in speedy recovery
Good for hair growth
Keeps your skin healthy
Improves immune system
Top Antioxidants Sources
Should You Take Antioxidant Supplements?
Antioxidants play a very important role during the survival of all living beings. Though the human body has the capability of developing its own antioxidants, however, dietary intake of antioxidants is important for optimal health depending upon your lifestyle and workout patterns.
At the same time, excessive intake of isolated antioxidants can have toxic effects. Therefore, you should avoid high-dose antioxidant supplementation and better take an expert nutritionist advice before taking any dosage.
If you have any questions related to diet consultation or weight loss, please schedule an online appointment with Dietitian Silky Mahajan.
For inquiries, please feel free to email us at info@foodsandnutrition.in or call us at 7829999400. 10:00 AM IST – 7:00 PM IST (Mon – Sat).
Drinking Milk leads to weight gain. If you want to reduce weight then don’t drink milk.
Fact
It is always good to consider milk as part of your daily diet because; it provides valuable macronutrients (Protein, Fat & Carbohydrates) as well as micronutrients (Vitamin D, C, A, B Vitamins, Calcium, Iron, Magnesium, Phosphorus, Potassium & Zinc).
There are so many benefits from drinking milk other than just “strong bones”.
Milk helps you gain weight only when it contributes to a calorie intake greater than what you burn in a day.
As an adult, if you are looking for weight loss then low-fat/skimmed milk is recommended because, it is low in saturated fat and fortification process of milk ensures that lower-fat milk is nutritionally same as whole milk.
Myth#2
There is no harm drinking unlimited milk.
Fact
Too much quantity of anything is bad. Milk contains D-Galactose, which has been shown to induce oxidative stress damage and chronic inflammation that further leads to heart disease, bone loss, muscle loss & cancer.
Considering these facts, we should avoid high milk consumption to reduce risk of mortality in both men and women. It is recommended for adults not to drink more than 2-3 glass of milk per day and again it varies as per individual needs.
Myth#3
Flavoured milk is not healthy as plain milk
Fact
It totally depends on artificial sweeteners and colors added into flavored milk. If it’s loaded with too much artificial sweeteners and colors, better to avoid it. You can try and make smoothies instead which is a healthier option.
Myth#4
We should avoid milk during cough & cold.
Fact
Avoid taking plain milk in case of cough and cold as it may make phlegm thicker and more irritating to your throat. Turmeric mixed in warm milk is a popular and effective way to fight against cold and cough because,
Turmeric has a strong antioxidant, which helps in boosting immunity and treating many health problems. Drinking a glass of warm turmeric milk before sleep helps in faster recovery from cold and cough.
Myth#5
Don’t drink milk in night as it might disturb your sleep.
Fact
If you are lactose intolerant then you should avoid drinking milk in the night, as it will often keep you up due to digestive issues. Also, please avoid drinking cold milk in the night if you are suffering from cold and flu.
In other cases, its good to have glass of milk as it helps to induce sound sleep because of amino acid known as tryptophan and melatonin, a hormone that regulates sleep.
Can reduce blood triglycerides, cholesterol and blood pressure
Reduces sugar craving
Helps in treating acid reflux by maintaining PH levels.
Reduces risks of chronic diseases and helps in boosting energy levels
Contains probiotics (good bacteria that helps to keep you healthy)
Note: Apple cider vinegar is not a probiotic, but it is prepared with an ingredient that is helpful to probiotics.
How to Consume Apple Cider Vinegar
Option 1: Add 1 tbsp of apple cider vinegar in 1 glass of lukewarm water and drink it 30 minutes before each meal to speed up your weight loss
Option 2: Add 1 tbsp of apple cider vinegar in 1 glass of lukewarm water and drink this mix twice a day
Option 3: Add 1 tsp of cinnamon and 2-3 tbsp of apple cider vinegar in 1 glass of lukewarm water and drink it 30 minutes before each meal
Option 4: Add 1 tsp of Maple syrup and 1 tbsp of apple cider vinegar in 1 glass of lukewarm water and Drink it 2-3 times daily
Recommendation
Use organic, unfiltered apple cider vinegar with the “Mother” label. Bragg is one of the most popular options. You should use ACV with the label as “with the mother” which is a friendly bacteria and should be raw & unfiltered.
Warning
If you are on any medications then consult with your doctor before taking it
Don’t drink too much as this will have negative effects
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The anomalies of poor nutrition are highly complex in nature. All originate from the simple fact that most of the sportspersons do not get enough nutrition from their major meals.
Whenever you experience a nutritional deficiency, your body attempts to give you a signal in the form of inflammation, poor recovery, muscle soreness, poor concentration, low energy levels, fatigue, and depression.
If you get these kinds of signals, rather than ignoring, you should get in touch with your physician or a certified sports nutritionist to identify the root cause so that preventive action can be taken immediately.
For a better understanding of balanced diet and various nutrients, it is important to know the food pyramid of different food groups. Food Pyramid comprises of various food groups and demonstrates the servings per day. Food Pyramid is designed to ensure healthy eating.
When you eat a serving from each shelf in the pyramid in right amounts, it gives you a balanced diet. To understand balanced diet and varied nutrients better, it is important to know the food pyramid of different food groups. If you see the shape of the pyramid, it gives a clear picture that the food towards the bottom of the pyramid is “good”, therefore, extremely healthy to eat and the most important part of the diet.
Food at the tip of the pyramid is “bad” and should be consumed in limited amounts. Below illustration gives a fair idea about Basic food pyramid (for average person) & additional servings (if required) for sportsperson:
Food Pyramid for Sportsperson
In case you don’t like something, you can exchange that food item with the one belonging to the same food group (e.g. cereals with cereals), though it may not be a good idea to interchange it with other food groups. It means, it is vital to include foods from each food group in your daily diet because each food group plays a crucial role in sportsperson’s health.
For each sportsperson, intensity and duration of training vary in the off-season, during competition and after the season. Fueling your workout is vital to give you 100% output of your training. Consult with your sports nutritionist to put your food pyramid into practice.
When we talk about nutrition, well-balanced meals and following healthy regime is more or less similar for male as well as female. However, it is vital to understand that sportswomen should give particular attention to three nutrients: water, calcium, and iron. Besides, meals should be rich in B12, folate, and zinc.
Water
Sports woman participating in any physical activity should understand the importance of fluid balance and pre/during/post game hydration. They should monitor their water intake closely.
Calcium
Helping the body in bone growth, bone mass, muscle contraction and nerve impulses, calcium is one of the most important components of a diet. It also helps in building strong bones to resist breaking and stress fractures. Inadequate calcium intake may cause a substantial risk of stress fractures, low bone mass, and related bone injuries.
Women are at greater risk of developing osteoporosis (a disorder characterized by making the bones weak and more likely to fracture), particularly after menopause, because oestrogen levels are reduced. Considering this fact, adequate daily calcium is essential in maintaining bone strength.
There is no doubt that calcium is good for women, however, too much calcium might cause serious side effects, which include renal damage and deposit of calcium in other areas besides the bones. In case you are at risk of developing kidney stones, you should take extra caution before taking calcium supplements. Ragi, Milk, Cheese, Leafy Vegetables and Yogurt and calcium-rich foods are a must for sportswomen.
Iron
Deficiency of iron can lead to reduced performance and fatigue. More often, females are at risk because of increased iron requirements due to menstrual blood losses matched against a smaller intake of food. If sportswomen do not get enough iron from their diet, then supplements should be considered under the supervision of a sports nutritionist or a physician.
Disordered eating and menstrual irregularities are very common symptoms of poor nutrition among sportswomen. Disordered eating includes poor nutrition habits, eating junk foods, dieting, etc. Combining disordered eating with intense training leads to multiple health problems like menstrual irregularities and much more.
Top 8 Precautions Needed to be Taken by Sportswomen
Monitor your hydration levels closely
Avoid excessive dieting which leads to unhealthy weight loss
Eat 5-7 meals (3 major + 3-4 small) per day
Choose breakfast options rich in iron e.g. cereals
Distribute proper amount of carbohydrates, protein, and fat across all the meals
Avoid junk foods
Make sure that you are getting enough macronutrients & micronutrients from food. If not then consider supplementation under the guidance of sports nutritionist or physician.
Keep monitoring your menstrual cycles. In case of irregularity take medical advice immediately.
