Question

What kind of diet do sportspersons need? Substantiate your answer giving reasons.

Answer 1

Sportspersons need a balanced, nutrient-dense diet planned according to their age, sex, body composition, sport, training intensity and duration, and environmental conditions. It supports energy, endurance, performance, hydration and recovery.

1. Carbohydrates: A major energy source; sufficient intake helps maintain glycogen stores. General fitness may require \[3\text{–}5,\mathrm{g,kg^{-1},day^{-1}}\], while intensive sports may require \[5\text{–}10,\mathrm{g,kg^{-1},day^{-1}}\]. Easily digested carbohydrate foods before an event can help provide energy.
2. Protein: Supports muscle and tissue building and repair. Depending on the sport, needs may range from \[1.2\text{–}2.0,\mathrm{g,kg^{-1},day^{-1}}\]. Suitable sources include milk, eggs, soy, beans, nuts and seeds.
3. Fats: Include appropriate amounts, favouring sources such as nuts, seeds and low-fat dairy foods. Excessive intake can contribute to weight gain.
4. Vitamins and minerals: Fruits, vegetables, whole grains, dairy foods, nuts and seeds supply nutrients needed for energy use, immunity and recovery.
5. Water and fluids: Adequate fluids help maintain hydration and electrolyte balance and reduce the risk of dehydration, cramps and reduced performance.