Sports Nutrition

If you don’t eat according to your goals, you don’t expect to reach them.‘ – Rosley.

Nutrition means the quality and quantity of food required by a person body to fulfil his daily routine work, and a balanced amount of nutrition for an average person for the daily schedule should comprise 30 % protein,

40% Carbohydrate, 30% fats and water 2-4 litters while vitamins and minerals in small quantity.

For an athlete, their nutritional requirement differs from the average person because their physical and energy level exceed the standard specifications. They need to eat after every four hours.


Drink plays a vital role in everyone’s life. The deficiency of water can lead to the death of a person. And for an athlete, it plays a critical role because of their high-performance they lose a good bit of liquid through sweat. To overcome these problems, athletes should intake H2O before, during, and after exercise. According to their performance: water, juice, sports drink, sports chew, sports gel, isolated protein, electrolyte supplement, mixed macronutrient, vitamin c, multivitamin, or fish oil. If they are doing light exercise for 45 minutes, then they require simple drinks. If the duration of training is 45- 90 min, they need to drink lots of juice and take isolated protein. Anything longer than time, extra supplements are required.


The primary function of protein in a person’s body is to maintain tissues, muscle, cell structure, bones and skin. It also protein deficiency causes muscle loss and weaken the heart, lungs, and immune system and even can be a threat to life. The principal source of protein is animal meat, and every 20 pounds of body weight requires 8grms of protein daily. An athlete should take alternatively 2-3 cups of milk, yoghurt, whole egg, red meat, and poultry.


Humans need the energy to do their daily routine work. For this purpose, they need fuel and carbohydrates as the primary source of power. The fuel then turns into energy. Through this energy, the body can function precisely. The primary source of carbohydrates is whole grains, starchy vegetables, fruits, legumes, and milk. A deficiency of carbohydrates causes weakness, difficulties in concentration, nausea, bad breath, headaches.

Healthy Fats

Fats are a fuel source for a body, and the primary source of fats are nuts and seeds, flaxseed, avocado, peanut butter, oil, fish, meat, etc.

In simple terms, if we set a scale level from 1 to 10 and assume one is starvation and ten is bursting, then aim for a five. In terms of psychological and physiological health, a five is satisfactory for both people and persons.


Vitamins play an active role in the human body and are essential for the cell’s normal functioning and development. Here are 13 significant vitamins that our body required daily:

  1. Vitamin A
  2. Vitamin B2 (riboflavin)
  3. Vitamin B3 (niacin)
  4. Vitamin B1 (thiamine)
  5. B5 (pantothenic acid)
  6. B7 (biotin)
  7. Vitamin B6
  8. Vitamin B12
  9. Vitamin C
  10. Vitamin D
  11. Vitamin E
  12. Foliate Folic
  13. B9


Minerals are essential for the human brain and heart to work perfectly and efficiently. Mineral deficiency can cause weak bones and other negatives on the immune system. Therefore we need to maintain a sufficient amount of minerals in our body.

Two essential minerals are required in our body every day, macro and trace minerals. Macro consists of phosphorus, calcium, magnesium, potassium, chloride, sodium and sulphur. Trace minerals, on the other hands, is made up of copper, iron, cobalt, iodine, fluoride, zinc and selenium.