How is Sports Nutrition Different from Normal Nutrition?

Nutrition has a significant impact on your overall health and wellness. But, if you work out regularly or compete in sports or athletic activities, you likely have specialized nutritional needs. To keep your body operating at peak performance, you may even consider consulting a sports dietitian/nutritionist. Or, maybe you’re interested in learning more about how sports nutrition is different from normal nutrition. 

What is Sports Nutrition?

Most nutrition recommendations are based on a standard that assumes you are consuming about 2,000 calories a day and performing a normal amount of physical activity. However, that number is rarely accurate and when you are working out or competing in sports and athletics, the physical demand on your body drastically increases. Your body needs a greater supply of energy to keep you performing at your best.

A sports dietitian nutritionist can evaluate how much energy your body is spending and create a tailored nutrition plan that ensures you are taking in everything your body needs. Because your needs may change day to day based on your training and performance schedule, professional support with a personalized approach to nutrition will help keep you in optimum condition.

The Macronutrients

The energy we derive from food comes from one of three macronutrients: fats, proteins, or carbohydrates. A normal diet should incorporate a healthy balance of all three. However, for sports nutrition, one macronutrient may need to be prioritized over the others. 

The Goal of Sports Nutrition

The exact goal of your sports nutrition plan will depend on the kind of activity you’re performing. Each sport places a unique physical demand on the body and may require a certain level of caloric intake or nutrient timing, which is why a sports nutritionist will provide an individualized evaluation of your needs. Some plans help you build lean muscle mass or improve your body composition while others may be more focused on improving endurance or enhancing overall athletic performance. 

Eating for Athletic Performance

To optimize overall athletic performance, a sports dietitian nutritionist would likely provide a balanced nutrition plan with sufficient calories and macronutrient balance. Without the adequate caloric intake, your body will not have the energy it needs to perform.

If you work out regularly or are a moderate to elite athlete training intensely five to six times a week, you require significantly more nutrients to support your body. Carbohydrates will be the main energy source for your body, followed by protein intake and, finally, fats.

Eating for Endurance

If you perform one to three hours of moderate to high-intensity activity each day, you should focus on eating for endurance. Endurance athletes need five to twelve grams of carbohydrates per day for every kilogram of body weight, so your diet will prioritize carbohydrates with that being your secondary source of energy. Furthermore, endurance athletes are more at risk for dehydration, so it is important to focus on replacing fluids, electrolytes as well as carbohydrates.

Eating for Strength

Resistance training programs can be high-intensity work. Your body will need enough of all macronutrients and nutrients to support muscle growth. Protein intake, however, is especially vital if you want to increase and maintain lean muscle mass. Depending on your activity, training cycle, body type, etc. you will roughly need between 1.2 and 2.2+ grams of protein per kilogram of body weight each day. 

Supplements and Special Circumstances

There are so many supplements on the market that it’s possible to get overwhelmed trying to figure out which ones can help you achieve your goals while keeping you safe. Additionally, there are special circumstances, such as vegan/vegetarianism, training in high altitude, and training in extreme temperatures, that can affect your nutritional needs. Working with an experienced sports dietitian nutritionist is the best way to ensure your body is ready to perform at its best.

Looking for Sports Nutritional Advice?

Sports Dietitian and master of nutrition JJ Beasley of Craft’d Nutrition is ready to help you with a personalized plan for your peak performance. Get in touch with JJ today to start your journey to a stronger and healthier you.