Tag: Sports nutrition science

While the body uses a combination of carbohydrates and fats for energy, for exercise lasting longer than 90 minutes, carbohydrates are the most critical fuel source. This is because the body's glycogen stores are limited and can become depleted during sustained activity, leading to fatigue.

According to research published in the *International Journal of Sport Nutrition and Exercise Metabolism*, fast food can be just as effective as sports supplements for replenishing muscle glycogen after an intense workout. This revelation challenges conventional wisdom and prompts the question: why do athletes eat fast food when healthier options are readily available?

According to sports nutrition science, the idea that athletes eat the same food every day is a common misconception. Elite athletic diets are highly dynamic, changing based on the intensity of training, competition schedules, and recovery periods, a practice known as nutrition periodization.

According to the International Society of Sports Nutrition, athletes engaged in intense training generally require a daily protein intake significantly higher than the average person to support muscle repair, adaptation, and growth. This crucial nutrient is especially important for certain sports, but what sports need the most protein for optimal results and recovery?

According to sports nutritionists, carbohydrates should comprise 50% or more of a highly active person's daily intake, and for athletes, this often includes strategic sugar consumption. So, why do athletes eat a lot of sugar, and how does this fit into a balanced and healthy diet?

According to the German Journal of Sports Medicine, an athlete's carbohydrate needs can vary from 3-5g/kg/d during low-intensity training up to 8-12g/kg/d during high-intensity phases. This highlights why simply eating 'healthy' is insufficient for prolonged efforts, and underscores the need for a specific, science-backed approach to determine the best diet for endurance athletes.

According to the International Society of Sports Nutrition, physically active individuals require significantly more protein, ranging from 1.4 to 2.0 grams per kilogram of body weight per day, compared to the general population's recommended dietary allowance (RDA) of 0.8 g/kg. This higher intake is crucial for supporting the demands of intense training, muscle repair, and overall athletic performance.