sports nutrition essay

ATHLETIC TRAINING

Enhancing Athletic Performance: The Science Behind Sport Nutrition
October 24, 2023

Introduction

Sports nutrition is a vital component of an athlete’s performance and overall well-being. To learn more, we sat down with Dr. Ann Brown, Performance Nutrition Specialist and Director of the Human Performance Laboratory here at the University of Idaho. In this blog post, we’ll explore the importance of nutrition for athletes, as well as burst some common myths.

Why is Sports Nutrition Important?

Proper nutrition plays a crucial role in an athlete’s performance, recovery, and overall health. Here are some key reasons why sports nutrition matters:

1. Optimal Energy Levels : The right balance of macronutrients (carbohydrates, proteins, fats) ensures athletes have enough energy for training and competition.

2. Enhanced Recovery : Proper nutrition aids in muscle recovery, reducing the risk of injuries and improving overall performance during subsequent workouts.

3. Improved Endurance and Stamina : The right fuel can help increase endurance, enabling athletes to push their limits and perform at their best for extended periods.

4. Strength and Muscle Growth : Adequate nutrition supports muscle growth, strength, and repair, essential for athletes looking to enhance their athletic capabilities.

5. Maintaining a Healthy Weight : Balancing nutrition helps athletes maintain an optimal weight for their sport, promoting agility and speed.

Common Myths in Sports Nutrition

The more protein an athlete eats, the more muscle they’ll gain.

There are many myths around protein. Protein is important for athletes, especially in helping build muscle. However, research has shown that there is a ceiling to how much protein is useful for an athlete to consume in one single meal. This ceiling is around 25 to 30 grams of protein per sitting. That means some protein supplements for athletes that contain 40 grams of protein are not actually providing any additional benefit to the athlete’s body. “Athletes don’t need to eat a steak covered in protein powder,” Dr. Brown jokes. She suggests first meeting protein intake requirements with food, and supplement if needed to facilitate muscle mass growth with exercise training.

Additionally, the protein intake recommendations for the general population is too low for an athletic population. Athletes should aim for between 1.2 to 2.3 grams of protein per kilogram of body weight per day (g/kg/day). Importantly, not all proteins are created equal. With few exceptions, plant-based proteins do not include all the essential amino acids. And even in plant foods that do contain all essential amino acids (such as soy, hemp, or quinoa) important essential amino acids like leucine are present in lower quantities than what is found in animal products. Dr. Brown does not recommend a vegetarian or vegan diet for athletes unless they have health or other personal reason for doing so. “There have been some health benefits documented for plant-based diets, but unclear evidence supporting performance benefits. Athletes can struggle to consume enough calories and protein on these diets.”

It is also important to time the athlete’s protein consumption. Recovery nutrition for athletes should focus on protein-rich foods. On the other hand, carbohydrates should be a more primary focus prior to exercise or a competition.

Carbohydrates are the enemy

“This is a very common one in aesthetic sports, such as dance or even cross country,” says Dr. Brown. “We know that carbohydrates are a fuel source for high intensity exercise. Sports nutrition for endurance athletes or high intensity athletes needs to contain adequate carbohydrates to fuel that exercise.” If carbohydrates are too low, it will be challenging to maintain intensity of exercise.

A related myth is that sport drinks are bad because they contain so much sugar. However, these drinks are made for athletes who are expending large amounts of energy. And aside from carbohydrates, hydration for athletes is very important. However, these drinks are not for everyone, and should be looked at more as a supplement for athletes, not a food replacement. Dr. Brown concludes “Would I recommend sports drinks to someone who was sedentary? No, I would not. But nutrition recommendations change for an athlete.”

Gluten-Free is healthy

“If an athlete has celiac disease or if they have a gluten intolerance, then certainly this is true.” Dr. Brown says. However, if an athlete does not have celiac disease or a gluten intolerance, foods containing wheat or gluten can be an excellent source of carbohydrates. She adds “Many gluten-free products are low in protein and fiber. An athlete who is avoiding gluten must pay close attention to how that may be affecting the consumption of other nutrients.”

Cheat days are fine

“Athletes who are using cheat days likely need to re-examine their relationship with food,” says Dr. Brown. “I am a big believer in that all food is acceptable. There are no good foods or bad foods.” Athletes using cheat days are usually those who regularly deny themselves certain foods. While that may have short-term gains, it can cause harm in the long-term. “There is never a reason to deny a slice of birthday cake.” she says. “Just don’t eat the whole birthday cake by yourself.”

Nutrition to boost athletic performance and recovery has only recently come into the limelight, as the focus traditionally rested with strength and conditioning. However, recent science gives athletes tools to help them optimize energy, enhance recovery, improve endurance, and strengthen their bodies. Here at the University of Idaho, our athletic training program recognizes that diet is an important part of wellness. We’re fortunate to have Performance Nutrition Specialists like Dr. Brown to help our students navigate the emerging science of performance nutrition, so they can support the overall well-being of their future patients.

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Indian Journal of Nutrition

Introduction.

Review Article

Role of Nutrition in Sports: A Review

Arpana indoria * and nimali singh.

Department of Home Science, University of Rajasthan, Jaipur, India

Corresponding author: Arpana Indoria, Department of Home Science, University of Rajasthan, Jaipur, India, E-mail: [email protected]

Citation: Indoria A, Singh N. Role of Nutrition in Sports: A Review. Indian J Nutri. 2016;3(2): 147.

Copyright © 2016 Arpana Indoria, et al. This is an open access article distributed under the Creative Commons Attribution License , which permits unrestricted use, distribution, and reproduction in any medium, provided the original work is properly cited.

Indian Journal of Nutrition | ISSN: 2395-2326 | Volume: 3, Issue: 2

Submission: 20/06/2016; Accepted: 19/11/2016; Published: 28/11/2016

Participation in physical activity is essential for physical and mental health of children. Adolescents taking part in sports have high demands of nutrients due to additional needs of increased physical activity besides growth, development and wellness. The health and nutritional status may be compromised in this population due to lack of proper nutritional counseling. Also misinformation about healthy and nutritious foods by the media targeting school going children can be quite hazardous. The purpose of this review paper is to represent the nutritional needs of adolescents participating in different games and also to empower and teach adolescents to know about the importance of nutrition during participation in physical activity (PA) or games; hydration level (Fluids) that deliver nutrients involves proper fueling and recovery [ 1 ].

Sports nutrition is a specialization within the field of nutrition that partners closely with the study of the human body and exercise science [ 2 ]. Sports Nutrition can be defined as the application of nutrition knowledge to a practical daily eating plan providing the fuel for physical activity, facilitating the repair and building process following hard physical work and achieve athletic performance in competitive events, while also promoting overall health and wellness. The basic concept for sports nutrition for athletes requires proper eating strategies and need to have a command of general nutrition as well as exercise science. The second step is to gain the knowledge of how nutrition and exercise science are intertwined, emphasize that physical training and dietary habits are reliant on each other in order to produce optimal performance [ 3 ]. The final step is the practical application of sport nutrition knowledge on the individual sports person who is participating in any sport or physical activity [ 4 ].

Why study sports nutrition?

An athlete challenges his body on a regular basis through physicaltraining and competitions. In order to keep up with requirement of his activity or sport, he requires enough fuel for his body on day to day basis [ 5 ].

Why sports nutrition is important?

Participating in endurance sports requires optimal nutrition, withspecific focus on dietary modifications. Targeted fitness development at an early age, especially in adolescence is deemed the foundation for leading an active lifestyle, avoiding potential overweight, reducing motor deficiencies and thus improving the general quality of life [ 6 ].

At the time of final performance an athlete is supposed to be well nourished, uninjured, fit, focused and ready to compete. Sports nutrition is not just about calories to achieve weight or body composition goals; nor is it all about protein for muscles or carbohydrates for fuel. Nutritional and eating habits have been of specific interest in sports, especially given their impression on athletic performance. General recommendations need to be suggested by sports nutrition experts to accommodate the specific requirements of individual athlete regarding health, sports, nutrient, food choices and body weight and body composition [ 7 ].

Athlete challenges their bodies on a regular basis through toughphysical training and competitions. In order to keep up with demand for stamina of their activity or sport, athlete needs adequate fuel for their body on day to day basis [ 5 ].

Nutrition is important for an athlete because it provides energy required to perform the activity. The food they take leaves an impact on strength, training, performance and recovery. Not only the type of food is important for sport nutrition but also the time is equally important for what they eat throughout the day. It also has an impact on their performance level and their body ability to recover after workout. An athlete needs to pay close attention about when, what and how much does he eat or drink prior to a game or match [ 8 ].

The role of nutrition in sports performance is very important. Proper nutrition must be available prior, during and post competition. Greany and Jeukendrup stated that from fueling to recovery, muscle building weight and making optimal nutrition ensure the best platform for success in any sport [ 9 , 10 ]. Meals eaten after and before the exercise are the most important in nutrition but we should really be very careful with all that the athlete intake in his body. As a general rule of thumb an athlete should eat about two hours before any exercise and the meal should be high in carbohydrates, low in fat and low to moderate in protein. Carbohydrates are the main source ofenergy that provides power to an athlete in exercise regime. Protein isrequired to develop muscle growth.

What are the basic nutrients?

Food and beverages are composed of six nutrients that are vital to the human body for producing energy, contributing to the growth and development of tissues, regulating body processes and preventing deficiency and degenerative diseases. The six nutrients are classifiedas essential nutrients. They are carbohydrates, proteins, fats, vitamins,minerals and water. The body requires these nutrients to function properly however the body is unable to endogenously manufacture them in the quantities needed on a daily basis [ 11 ].

Carbohydrates: Carbohydrates are stored in the body in a form of glycogen, which can be used during physical activity. Carbohydrate is necessary to meet the demands of energy needed during exercise, to maintain blood glucose level and replenish muscle glycogen store. During sub-maximal exercise, carbohydrates in the body are themajor source of fuel [ 12 ].

Protein: Protein is needed for nutrient transfer in the blood, connective tissue support and the repair of tissue in response to periods of exercise [ 4 ].

Fats: Fat is primarily used as a fuel during low to moderate intensity exercise. Fat is also engaged in providing structure to cell membranes, helping in the production of hormones, lining of nerves for proper activity and make it easier for process of absorption of fat soluble vitamins [ 4 ].

Vitamin and Minerals: Vitamins are required in wide variety of bodily functions and operations which helps to sustain the body healthy and disease free. The function of minerals is for structural development of tissues as well as the regulation of bodily process [ 13 ].

Water: The human body can survive for a long duration without any of the micro and macro nutrient but not without water. The body is made of 55-60% water, representing a nearly ubiquitouspresence in bodily tissues and fluids. In athletics, water is importantfor temperature regulation, lubrication of joints and the transport of the nutrients to active tissues. It regulates the bodyâ€™s temperature, cushion and protects vital organs, aids the digestive system, actswithin each cell to transport nutrients and dispel waste [ 4 ].

Nutritional needs for peak athletic performance includes sufficient calorie intake, adequate hydration and attention on timing of mealstaken. Adolescent athletes and their advisor often are misinformed or have misconception about sports nutrition. The studies show nutritional need for young athletes have common misconceptions about sports nutrition. Studies show that proper nutrition for young athletes is critical not only to their athletic success, but more importantly to their growth, development and overall health [ 4 ].

The science of nutrition in relation to sports performance hasprogressed from empirical studies investigating the effect of dietarymanipulations such as restriction and supplementation to the directinvestigation of physiological basis of the specific nutritional demandsfor hard physical exercise [ 9 ].

The main role of sports nutrition is to support the training program. Dietary intake for performance will change as the training regime changes. Poor nutrition can lead to injury, fatigue and poor recovery, all three of which can hinder as to how efficiently an athlete performs [ 14 ].

American Dietetic Association, Dietician of Canada and American College of Sports and Medicine stated that physical activity, athleticperformance and recovery from exercise are enhanced by optimal nutrition. Appropriate selection of foods and fluids, timing of intake and supplement choices are required for optimal health and exercise performance [ 5 ].

Slater and Phillips in 2011 found that athletes related to strengthand power are mainly interested in enhancing power, related to body weight and thus almost all about some form of resistance training. While athletes may attempt to boost skeletal muscle hypertrophy, fundamental nutritional issues are broader than those apposite to hypertrophy and include an admiration of the sports supplement industry, the strategic timing of nutrient intake to maximize fuelling and recovery objectives, plus accomplishment of pre-competition body mass requirements. Also that total energy and macronutrient intakes of strength-power athletes are mostly high but intakes tend to be routine when expressed relative to body mass.

Greater perceptiveness into optimization of nutrient intake to accomplish nutrition-related goals would be achieved from the judgment of nutrient distribution throughout the day, especially ingest before, during and after exercise [ 15 ].

Holway and Spriet in 2011 confirmed that dietary planning should include sufficient carbohydrate on a moderate energy budget, along with protein requirement [ 16 ]. Strength and power team sports require muscle-building programs that must be accompanied byadequate nutrition.

Huberty et al., defined that a paramount consideration is that an individual approach is needed to meet each athlete's nutritional needs. Contemporary training for power sports involves diverse routines, which place a wide array of physiological demands on the athlete. Nutritional strategy support general training needs - tailored to specific training phases - as well as the various demands of competition. Elite athletes have high training intensities and volumes for most of the training season, so energy intake must be sufficient to support recovery and adaptation. Low muscle glycogen decreases high-intensity performance, so day to day carbohydrate intake must be emphasized throughout training and competition phases. It was found that the timing, type and amount of protein intake influence post-exercise recovery and adaptation. Most games and sports feature demanding competition schedules, which require aggressive nutritional recovery strategies to optimize muscle glycogen resynthesis [ 17 ].

Burke et al. stated that an athlete's carbohydrate intake can be judged by whether total daily intake and the timing of ingestion inrelation to exercise conserve adequate carbohydrate substrate for the muscle and central nervous system. High carbohydrate availability and carbohydrate energy sources are limiting for the daily exercise program.

Sharma et al. found that carbohydrates, is the preferred fuel for working muscles particularly during high intensity activity. Somecarbohydrate will be consumed irrespective of the type of exerciseperformed. A study was conducted to evaluate the knowledge of adolescent female football players regarding carbohydrate and its significances. It was found that 70% adolescent females were aware of the term carbohydrate. The knowledge of the females regarding the term carbohydrate (simple and complex) and its affiliation with the function of carbohydrate is highly significant (P < 0.001). The awareness of the females on carbohydrate sources, type of carbohydrate to be ingested before, after and during competition was insignificant. A need for developing nutrition education programs becomes pertinent to enable the players to choose appropriate diet to enhance their performance [ 18 ].

Not only nutrient content of food is important other factors also play an important role in food selection in important events. A study was conducted to assess the food provision and nutrition support at the London 2012 Olympic (OG) and Paralympics Games (PG) from the perspective of sports nutrition experts attending the event. Participants (n = 15) were asked to finish an online survey and grade on a Likert scale menu qualities, food safety, quantity, sustainability patterns, nutrition labeling and provision for ethnic needs, dietary plans and specific situations [ 19 ].

Open-ended responses were elaborate to find out opinion and areas for improvement. Participants graded their overall knowledge of the food supply as 7.6 out of 10 (range 5 to 10). It was greater than 7. The availability, variety, presentation, temperature and freshness of menu Items ranked as average to good. A number of feedbacks were received about the gluten free diet and lower energy food items. The inclusion of allergens on nutrition labeling was considered more important than nutrient content [ 19 ].

Fuel for exercise

When carbohydrate is delivered at desirable rates during or after endurance exercise, protein supplements appear to have no direct performance increasing effect. Carbohydrate and fat are the two major fuel sources oxidized by skeletal muscle tissue during prolonged (endurance-type) exercises [ 20 ].

The relative contribution of these major fuel sources largely relieson the exercise intensity and duration. Endurance performance and endurance capacity are largely ordered by endogenous carbohydrate availability. As such, meliorate carbohydrate availability during prolonged exercise through carbohydrate ingestion has dominated the area of sports nutrition research. As a result, it has been wellestablishedthat carbohydrate intake during prolonged more than two hours moderate-to-high intensity exercise, increase endurance performance [ 21 ].

Championship season leads to significant performance benefits for most athletes. Both intra and extracellular buffering agents may enhance performance, but more researches are in demand to various power sports having different body compositions activity and body weight requirements, but increasing the power-to-weight ratio during the examination, the potential long-term effect of buffering agents on training adaptation. Interactions between training desired physiological adaptations, competition, nutrition requirement an individual approach must be continuously adjusted and adapted [ 17 ].

Low pre-exercise muscle glycogen decreases high-intensity performance, so intake of carbohydrates should be emphasized during whole training and competition phases. Training for major power sports includes various routines that place a wide range of physiological demands on the athlete. There are strong grounds to suggest that the timing, type and amount of protein intake determines the post-exercise recovery and adaptations. This requires a miscellaneous nutritional strategy to hold general training needs. Most power sports feature requires Competition agenda, which require aggressive nutritional recovery strategies to make optimalmuscle glycogen re-synthesis [ 16 ].

An athlete's carbohydrate ingestion can be evaluated by his total daily intake and the timing of uptake in relation to exercise maintains enough carbohydrate substrate for the muscle and central nervous system. Carbohydrate availability is enhanced by consuming carbohydrate in the hours or days prior to the session or activities, intake during exercises and provides additional fuel during recovery between sessions. This is an important for the competition arrangements or for high-intensity training where optimal performance is require. Carbohydrate intake during exercise must be increased according to the requirement of the event or games. During sustained high-intensity sports lasting more than one hour,small amounts of carbohydrate (Simple and Complex) including even mouth-rinsing (like carbohydrate rich juice) increase performance via central nervous system effect. While 30-60 gm h-1 is a suitable target for sports of longer duration, events more than 2.5 hours may promote benefit from higher ingestion of up to 90 gm h-1. Products containing special mixture of different carbohydrates may increase absorption of carbohydrate at high rates. In real life, athletes attempt training sessions with varying carbohydrate accessibility whether applying additional â€œtrain-lowâ€ strategies to increase the training adjustment [ 16 ].

Holway and Spriet in 2011 states that implementation of a nutrition program for team sports involves a diligent effort of scientific research together with the social acquirement necessary to work with a sports medicine and coaching staff. The demand of energy is high during pre-season training and matches and is moderate during training in the competitive season. Dietary planning must include enough carbohydrate on a moderate energy requirement, while also completing protein needs. Strength and power team sports require muscle-building program that must be accompanied by enough nutrition and anthropometric measurements (including height and weight) can help the nutrition practitioner to monitor and assess body composition analysis periodically.

The function of protein in promoting athletic performance is splitalong the lines of how much aerobic-based versus resistance-based activity the athlete attempts. Athletes seeking to gain muscle massand strength are likely to have higher quantity of dietary protein thantheir endurance-trained trainers [ 21 ].

Protein needs have been compared across several population groups, including athletes and other exercising individuals. Many studies have examined the effects of taking animal and vegetable protein sources and their effects on sports performance. Recently mixture of dairy protein and soy protein has appeared in commercial sports nutrition products such as nutrition bars and ready-todrink and powdered beverages. This study states that the potential nutritional advantages of combining whey protein, casein and isolated soy protein. All supplement industries spotted a growing market [ 22 ].

Nutrition (ISSN) Position Stated that Protein and Exercise reviewed general literature on renal and bone health. There is lack of scientific evidence about protein intake, that ingestion of protein within the limit (1.4-2.0 gm/kg body weight per day) is unhealthy for an athlete [ 23 ].

People who do not include adequate protein in daily diet may show slower recovery and training adjustments [ 24 ]. Protein supplements or ergogenic aids offer a convenient way to ensurethat athletes take quality protein in the diet and complete their protein needs. However, ingesting additional protein beyond the daily requirement does not help in additional gain in strength and muscle mass. The research focus over recent years has been to influence whether different types of protein (e.g. whey, casein, soy, milk proteins, colostrums, etc) and various biologically active protein subtypes and peptides (e.g. α-lactalbumin, β-lacto globulin, glycol macro peptides, immunoglobulin's, lacto per oxidizes and lacto ferrin, etc) have varying effects on the physiological, hormonal and immunological responses to training [ 25 ].

In addition, a significant amount of research has examined whether timing of protein intake and provision of specific amino acids may play a role in protein synthesis or training adaptations, conducted mostly in untrained populations [ 26 ]. Although more research is necessary in this area, evidence shows that protein requirement ofindividuals busy in intense training are elevated, various types ofprotein have different effects on anabolism and catabolism. It wasobserved that different types of protein subtypes and peptides have unique physiological effects and timing of protein intake may play a significant role in optimizing protein synthesis following exercise.Therefore, it is simplistic and misleading to suggest that there are nodata supporting contentions that athletes need more protein in theirdiet and there is no possible ergogenic value of incorporating varioustypes of protein into the daily diet [ 27 ].

It is the position stand of ISSN that exercising individuals require approximately 1.4 to 2.0 grams of protein per kilogram of bodyweight per day. This is greater than the RDA (Recommended Dietary Allowance) for sedentary person [ 28 ]. According to the current literature we know that the addition of protein and BCAA (Branch Chain Amino Acid) before or after resistance training can increase protein synthesis and increase in lean mass beyond normal adjustment. However, it should be noted that gains have primarily been observed in untrained populations unless the supplement contained other nutrients like creatinine monohydrate [ 29 ].

Impact of other factors responsible for food choicesduring an event

Shriver et al. discovered that failing to meet overall nutritionalneeds or to provide specific nutritional support to a session of exerciseis likely to affect acute performance and decrease the effectiveness oftraining or recovery [ 30 ].

Muslim athletes who fast during Ramadan should use overnight pportunities to consume foods and drinks that can supply the nutrients require enhancing performance, adaptation and recovery in their sports or activity. Because of the benefits of being able to consume at least some of these according to the nutritional needs of athletes, their exercise and nutrition plan should be revised [ 31 ].

The use of weight loss diet, selection of foods and frequent weightfluctuation among athletes preparing for competition in weightclasses and leanness sports have shown various problem for years, but the extent of the problem and the health and performance results have yet to be fully examined [ 32 ].

A review article by Wescott concluded that standard resistance exercise is effective in reversing muscle loss, recharging resting metabolic rate and reducing fat, alleviate physical activity, improving blood glucose levels, better cardiovascular health, increasing bone mineral density, enhancing mental health and reversing specific aging factors [ 33 ]. In inactive adults, muscle mass reduces by 3% to 8% per decade after age 30 years and by 5% to 10% per decade after age 50 years, averaging about 1 lb of muscle loss per year after the fifth decade of life. Reduced lean weight is responsible for decreased resting metabolic rate, which is typically accompanied by increased fat accumulation.

Wescott made two groups for his study, the Exercise/Protein Diet group focused on identical Exercise/Protein protocol along with a restricted daily caloric intake (1200-1500 Kcal/day for women; 1500-1800 Kcal/day for men). Wescott found that after 10 weeks of training, the Exercise/Protein group reached greater increases (P < 0.05) in muscle mass weight and greater decreases (P < 0.05) in diastolic blood pressure rate than the Exercise-Only group. The Exercise/Protein/Diet group experienced reduction (P < 0.05) in body composition analysis including body weight, body mass index (BMI), percent fat, fat weight, waist circumference (WC), systolic blood pressure (SBP) rate and DBP (Diastolic blood pressure) rate than the Exercise-Only group, as well as greater reductions (P < 0.05) in body weight, BMI, percent fat, fat weight and WC (waist circumference) than the Exercise/Protein group. It was concluded that a high protein diet may enhance the effects of exercise for increasing subject lean weight and decreasing DBP rate. It was further indicated that a higher protein and lower calorie diet plan enhance the effects of exercise for reducing person body weight, BMI, percent fat, fat weight, WC, SBP rate and DBP rate, while accomplishing similar gains in lean body mass [ 34 ].

Assessment and promotion of exercise and physical activity which is beneficial in achieving desired benefits across several populations. Most work suggests that exercise and physical activity are associated with good quality of life and health outcomes. Therefore, assessment and encouragement of exercise and physical activity may promote well-being in achieving desired benefits across several populations [ 34 ].

Ergogenic Aid

An ergogenic aid is any training techniques, mechanical devices, nutritional practice, pharmacological method or psychological techniques that can improve exercise performance capacity or enhance training adaptations. It helps in individual to tolerate heavy training to a greater degree by helping them recover, faster or help them stay injury free and healthy during intense training. Some studies show that supplement significantly enhances exercise performance e.g. helps athletes run faster, lift more weight or carry out more work during a given exercise task. On other hand it prepares an athlete to perform or enhance recovery from exercise. It has the potential to improve training adjustment and therefore must be considered ergogenic [ 34 ].

The quickest method of increasing muscle creatine stores is by consuming 0.3 grams/kg/day of creatine monohydrate for at least three days followed by 3-5 gram/day thereafter to maintain elevated stores [ 35 ].

Creatine products are readily available as a dietary supplement and are regulated by the US Food and Drug Administration. Specifically, in 1994 US President Bill Clinton signed in to law the dietary supplement Health and Education Act (DSHEA). Which allows manufactures/companies/brands to make structure function claim, the law strictly prohibits disease claims for dietary supplements [ 36 ].

Bhasin et al. shows that testosterone and growth hormone are two primary hormones in the body that serve to promote gains in muscle mass (i.e., anabolism) and strength while reducing muscle breakdown (catabolism) and body fat mass [ 37 ].

Testosterone also elevates male sex characteristics (e.g., hair, deepvoice, etc). Low level anabolic steroids are often prescribed by doctorsto prevent loss of lean weight for people with various diseases andillnesses [ 38 ].

It is widely known that athletes have tested large doses of anabolicsteroids in an effort to enhance training adjustments, increase muscle mass and/or promote recovery during intense training [ 39 ].

Research has generally shown that use of anabolic steroids and growth hormone during training can promote increase in strength and lean weight. However, a number of potentially life threatening contrary effects of steroid abuse have been reported including liver and hormonal dysfunction, hyper lipidemia (high cholesterol), increased risk to cardiovascular disease and behavioral changes (i.e., steroid rage) and mood swings [ 40 ].

For this cause, anabolic steroids have been banned by most sportorganizations and should be avoided unless prescribed by a physician to treat an illness [ 41 ].

Diet is of great importance to athletes, the key to achieving anoptimal sports diet in relationship to peak performance and good health is balance. Athletes must fuel their bodies with the appropriatenutritional foods to meet their energy requirements in competition, training and recovery. If these nutritional needs are not met, there isan increased risk of poor performance and health issues. The use of anutritional supplement within established guidelines is safe, effectiveand ethical. Hundreds of studies have shown the effectiveness of creatine monohydrate supplementation in improving anaerobic capacity strength and lean body mass in conjunction with training, but still there is sports specific variation in the food fads and practices indicating the strong influence on coaches and peers. It is vital to educate the sportsmen about the dietary pattern. Failure to consume right diet during competition due to false belief in markets and constant fear of eating prohibited foods may hamper performance.

Finally the future of nutritional supplement looks bright in regard to the areas of transport mechanism, improved muscle retention as well as treatment of numerous clinical maladies through supplementations.

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Nieman DC, Stear SJ, Castell LM, Burke LM. A-Z of nutritional supplements: dietary supplements, sports nutrition foods and ergogenic aids for health and performance: part 15. Br J Sports Med 2010 44: 1202-1205.
Denham BE (2011) Dietary supplements--regulatory issues and implications for public health. JAMA. 306: 428-429.
Bhasin S, Woodhouse L, Casaburi R, Singh AB, Bhasin D et al. (2001) Testosterone dose-response relationships in healthy young men. Am J Physiol Endocrinol Metab 281: E1172-E1181.
Sattler FR, Castaneda-Sceppa C, Binder EF, Schroeder ET, Wang Y et al. (2009) Testosterone and growth hormone improve body composition and muscle performance in older men. J Clin Endocrinol Metab 94: 1991-2001.
Storer TW, Woodhouse L, Magliano L, Singh AB, Dzekov C et al. (2008) Changes in muscle mass, muscle strength, and power but not physical function are related to testosterone dose in healthy older men. J Am Geriatr Soc 56: 1991-2009.
Brown GA, Martini ER, Roberts BS, Vukovich MD, King DS (2002) Acute hormonal response to sublingual androstenediol intake in young men. J Appl Physiol 92: 142-146.

Home — Essay Samples — Nursing & Health — Eating Habits — Nutrition as an Important Aspect of Our Life: Physical & Mental Health

Nutrition as an Important Aspect of Our Life: Physical & Mental Health

Categories: Dieting Eating Habits Nutrition

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Words: 2716 |

14 min read

Published: May 17, 2022

Words: 2716 | Pages: 6 | 14 min read

Introduction, associated health conditions due to improper nutrition, benefits of proper nutrition, managing proper nutrients, works cited, what is nutrition, what is physical well-being.

eating for Health
detoxing Body
eating a proper diet
regular physical exercise.

Why Physical Wellness is important

Physical Activity
Mental Well-Being

Why nutrition is important

Increased energy
Improved sleep quality
Improved mood and mental wellbeing
Helping you maintain a healthy body weight
Clearer skin
Lowering the risk of chronic health conditions such as heart disease, stroke, and cancer.

The Impact of Nutrition on our Health

Nutrition and chronic diseases.

Diabetes. Diabetes happens when the body can’t make enough insulin or utilize the insulin appropriately. Type 2 diabetes is frequently found in patients who are overweight or stout. The absence of physical activity and a fatty diet are ordinarily found in people determined to have Type 2 diabetes.
Cardiovascular sickness. Coronary illness is the No. 1 enemy of people in most of the country Cardiovascular conditions as it frequently brought about by an unhealthy diet and a decrease in physical movement. Diets high in soaked fats and cholesterol increment the danger of blood coagulating. Diets that are rich in sodium can bring about raised circulatory strain, adding to coronary illness. On the off chance that an individual with a drinking problem leads to an arterial problem can lead to a higher possibility for creating cardiovascular sickness.
Lung ailment. Numerous individuals don’t understand their food utilization influences how well they relax. For individuals experiencing COPD, a dynamic lung illness that makes breathing troublesome, eating admirably is significant. A poor diet can prompt weight gain, thusly prompting expanded weight on the lungs, which influences relaxation.
Eating disorders. An ‘eating disorder’ is an abnormal attitude towards food which causes someone to change their eating behaviors. This definition includes a range of conditions, such as anorexia nervosa and bulimia, which affect a person’s physical and psychological wellbeing.
Weekend immune system. Deficient in a balanced diet can prompt poor immune system framework and poor wound healing, particularly in adults. Lacking in vitamin A, B nutrients, and zinc can lead to a weakened immune system, which can lead to problems dor the individual to fight against disease, as indicated by Harvard Medical School.
Sleep and stress. Poor nutrition can lead to disturbance in the individual sleep, which can affect its overall health and lead to mental stress. Disturbance in sleep often suppresses the efficiency of immunity also. Therefore lack in sleep also causes many neurological problems as well.
Osteoporosis or weak, brittle bones, can result from a lack of dietary calcium – or reduced calcium absorption in our body. An increased risk for developing osteoporosis includes postmenopausal women, women with eating disorders such as anorexia, people who avoid dairy products, and vegetarians. Dairy products are a good source of calcium, for those who don’t consume dairy foods to meet their daily calcium requirements. Calcium-fortified foods and beverages – like some breakfast cereals, brands of orange juice, tofu, soy milk, almond milk, and soy yogurt – are excellent sources of dietary calcium. Many multivitamin supplements are also rich in calcium.

Heart Health

Bone and teeth strength, higher energy levels, mind health, weight control, tackling the inflammatory phase with proper nutrition, helps in recovery from existing disease, have a proper timetable for intake of food, avoid taking excess or lower diet, current situation related to topic covid-19.

Centers for Disease Control and Prevention. (2020). Nutrition for Everyone. Retrieved from https://www.cdc.gov/nutrition/index.html
National Institute of Diabetes and Digestive and Kidney Diseases. (2018). Nutrition. Retrieved from https://www.niddk.nih.gov/health-information/weight-management/nutrition-overview
World Health Organization. (2015). Nutrition. Retrieved from https://www.who.int/health-topics/nutrition#tab=tab_1
Harvard T.H. Chan School of Public Health. (2021). The Nutrition Source. Retrieved from https://www.hsph.harvard.edu/nutritionsource/
American Heart Association. (2021). Nutrition and Healthy Eating. Retrieved from https://www.heart.org/en/healthy-living/healthy-eating
Mayo Clinic. (2022). Nutrition and Healthy Eating. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating
National Institutes of Health. (2021). Office of Dietary Supplements. Retrieved from https://ods.od.nih.gov/
United States Department of Agriculture. (2020). ChooseMyPlate. Retrieved from https://www.choosemyplate.gov/
American Psychological Association. (2020). Nutrition and Mental Health. Retrieved from https://www.apa.org/topics/nutrition/
Academy of Nutrition and Dietetics. (2022). Eat Right. Retrieved from https://www.eatright.org/

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Practical Nutrition Strategies to Support Basketball Performance during International Short-Term Tournaments: A Narrative Review

1 Department of Sport, Exercise and Rehabilitation, Northumbria University, Newcastle upon Tyne NE1 8ST, UK

Kazimierz Rozwadowski

2 Academic Sports Center, Gdansk University of Technology, 80000 Gdansk, Poland

Ladislav Cepicka

3 Department of Physical Education and Sport, Faculty of Education, University of West Bohemia, 30100 Pilsen, Czech Republic

Tomasz Gabrys

Raci karayigit.

4 Faculty of Sport Sciences, Ankara University, Gölbaşı, Ankara 06830, Turkey

Associated Data

Not Applicable.

A short-term (e.g., 6 days) basketball tournament is a shorter version of international tournaments, and qualification in it enables participation in international tournaments such as the Olympics and World championships or preparation before major tournaments. Time for recovery between matches is shorter compared with major tournaments, resulting in an accentuated load on players, which can be repeated up to four times within the 6-day competition period. Therefore, nutritional strategies need to focus on faster and adequate recovery after each match as well as optimum fuelling and hydration before and during matches. Travelling can also create additional challenges when preparing and/or applying those nutritional strategies. There are some particular evidence-based sport foods and ergogenic aids that can improve intermittent activity and/or the execution of motor skills, which may facilitate basketball players’ recovery and performance. The present review provides practical nutritional strategies to support short-term basketball tournaments based on players’ physiological needs and current sport nutrition guidelines.

1. Introduction

Basketball is a worldwide popular sport that consists of high-intensity intermittent activity patterns. A six-day basketball tournament is a shorter version of international tournaments, and qualification enables participation in international tournaments such as the Olympics and World championships or preparation before major tournaments. Each match consists of four quarters of 10 min (FIBA) or 12 (NBA) min. These times demonstrate actual playing times, but also, the time clock is frequently stopped when the ball is out of play, which increases the total time of the game. The combination of speed, power, agility, skill, endurance, and tactical sense also makes basketball a highly intense sport. Each game consists of repeated sprints, rapid accelerations, and decelerations [ 1 , 2 ], explosive change in directions, jumps, and jostling for position in rebounds [ 1 ]. Typical activity patterns of a basketball game have been reported that approximately 1000 discrete movements (e.g., running, jumping, and jostling) are made by changing them every 2 s during the game. Each player does approximately a total of 100 sprints and jostling activities, one every 20 s in actual playing time. In addition, players do more jumps every minute during a match compared with other team sports [ 3 ]. Time for recovery between games is shorter (less than 24 h) in 6-day tournaments compared with major tournaments as players need to play four games within 6-day, which results in an increased load on players. This reveals the importance of faster recovery after a match in this type of basketball tournament. Therefore, nutrition strategies are crucial for recovery after a game and preparation for the next one.

The physiological and metabolic demands during a basketball game are very high as high-intensity intermittent bouts are performed for relatively long durations. Recently, it has been reported that a 5–6 km distance is covered with 3.2–6.8 mmol/L (above the threshold) and an average of 85% of maximal heart rate during a 40 min game [ 3 ]. Elevated blood lactate concentration during a game indicates that the main fuel source is supplied by glycolysis, whereas heart rate responses indirectly indicate the utilisation of aerobic energy sources [ 4 ] Further, a study by Janeira and Maia [ 1 ] reported that the covered distances in a single game consisted of 21% of moderate and 20% high speed running and 12% of the number of jumps. Taken together, these findings indicate that players’ energy requirements rely on both aerobic and anaerobic metabolic pathways [ 2 ] and that carbohydrate is the primary fuel source for basketball players [ 5 , 6 ]. Considering a number of repeated eccentric muscle contractions are performed during a game [ 3 , 7 ], protein is another crucial nutrient for post-game recovery as it plays a key role in muscle repair and remodelling [ 8 ]. It is also important to manage optimal fluid intake pre- during and post-game as there is evidence that basketball players lose a large amount of sweat during a game [ 9 , 10 ].

Several papers in different team sports have reported marked residual fatigue, and reductions in explosive power, and intermittent sprint running during the 3-day tournament [ 11 , 12 ]. These findings can be expected to occur during a short-term basketball tournament. Therefore, players should be fit enough to limit the impact of muscular and physiological fatigue and recover efficiently to play from one game to the next. Traveling (e.g., road trips and air travel) can create an additional challenge when preparing and/or applying nutritional strategies, as it would limit food and drink options and time for their consumption, in addition to causing a negative effect on health and performance [ 13 ]. There are some evidence-based functional foods and ergogenic aids that may facilitate players’ recovery, thereby improving performance [ 14 ] (e.g., caffeine, nitrate, sodium bicarbonate) given that their potential benefits on muscle contractility, exercise efficiency, muscle pain, and damage. Several reviews have reported nutrition strategies in other team sports, such as soccer [ 15 ] and rugby [ 16 ], or in-season for basketball [ 17 ], but there is no review or report yet about nutrition strategies for a short-term basketball tournament. Therefore, the aim of this review is to examine nutrition strategies and provide a practical application that can be managed during a short-term international tournament.

2. Practical Nutritional Strategies Pre-, during, and Post-Games during Tournament

Several studies have investigated the daily dietary intake of basketball players. Whilst daily calorie intake was reported to be relatively high (between 3500 and 5500 kcal/day) [ 18 ], daily carbohydrate intake was reported between 4 and 6 g/kg BM in collegiate and/or adolescent basketball players [ 19 , 20 ]. Likewise, it was reported that daily carbohydrate intake was ~5 g/kg a day in elite basketball players [ 21 ]. Although this amount just meets the lower range of the current carbohydrate recommendations (5–12 g/kg of body mass) for team sport athletes per day for recovery from moderate to very high-intensity exercise [ 5 , 6 ], a higher range is likely required for game days, especially during a short-term tournament, as performance occurs at very high-intensity. With regard to protein consumption, daily protein intake was reported as 1.5–2 g/kg BM [ 15 , 22 ]. Although this amount is at the recommended level for team sport athletes [ 8 , 23 ], it is important to highlight that the distribution of this amount around the game and throughout the day in addition to the timing of consumption would be crucial to facilitate the repair of the skeletal muscle, bone, and connective tissues during a short-term tournament.

The accumulated energy cost over a day in which four matches are played within 6 days is likely to be considerable. Therefore, managing carbohydrate intake, establishing consistent hydration habits, and providing faster recovery are all key nutritional strategies to maximise game-time performance and tournament-long durability for six-day tournaments. These strategies are described in Table 1 . An outline of the key nutrition guidelines around a typical tournament schedule is presented in Figure 1 .

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Time guide for optimum nutrition during a typical tournament schedule. Adapted from [ 16 ].

Practical nutrition strategies for optimum performance during international short-term basketball tournaments. Adapted from [ 23 ].

2.1. Fuelling Pre-Games

On match days, energy expenditure and carbohydrate requirements are expected to be higher than on training days [ 24 ]. Players can have enough time to recover when they play once a week, however, playing for a few days in a row would decrease their performance due to progressive fluid and glycogen depletion [ 25 ]. In these cases, aggressive nutritional strategies should be applied to provide an adequate amount of fluid and carbohydrate [ 26 ]. Although there are no specific studies on glycogen depletion on match days in basketball, Bangsbo et al. [ 27 ] have reported that marked glycogen depletion occurred after one match in team sport athletes. Therefore, consumption of a large amount of carbohydrate, such as “Carbohydrate-loading”, a day before may benefit basketball players [ 28 ]. Given it has been demonstrated that even 36–48 h of taper and high carbohydrate intake increased glycogen storage from ~90 mmol to ~180 mmol/kg wet weight, and thereafter remained stable despite another 2 days of the same conditions [ 29 ], “Carbohydrate-loading” a couple of days prior to the tournament may be an effective strategy to maintain performance and facilitate recovery during the tournament.

Matches can be played at different times of day depending on the schedule of the tournament. Therefore, the pre-event mealtime may be taken in the form of breakfast, lunch, dinner, or even a substantial snack. Usually, consumption of an easily digestible meal supplying carbohydrate sources 1–4 h before the match is recommended [ 23 ]. Players are generally recommended to consume carbohydrate-rich foods to provide a total of 1–4 g/kg body weight of carbohydrate 3–4 h before, and 1–2 g/kg body weight of carbohydrate 45–60 min before the match [ 23 ]. Additionally, the recommendation is to eat a moderate amount of protein and to avoid high-fibre and high-fat foods because they can cause gastrointestinal discomfort and delay digestion, respectively [ 23 ]. Supporting this, it was reported that elite basketball players receiving nutritional consultation from certified sports nutritionists have an appropriate diet during match days [ 30 ]. The diet consisted of large amounts of whole grains, vegetables, and sodium, but less saturated fat. Whereas increased whole grain and total vegetable intake decreased energy and protein consumption, the range of energy and macronutrient intake (6.8 ± 0.9 g/kg of carbohydrates and 2.2 ± 0.2 g/kg of protein) was still within the recommended range for elite athletes [ 23 ].

Being well-hydrated is crucial for performance during a game. Sufficient fluid intake with meals (at least 8–12 before the match) provides a good hydration status on the match day [ 31 ]. However, if players have not had enough time or fluid volume to re-establish hydration, aggressive hydration strategies may be applied before the game. Approximately 500 mL of fluid, such as water or sport drinks, is suggested at least 4 h before the game. If players do not produce urine, or urine is dark, approximately 300–500 mL of fluid intake is suggested approximately 2 h before the match [ 32 ], which provides sufficient time for urine output of excess fluid prior to the match. Fluid intake with sodium (20–50 mEq.L-1) or small amount of salted snacks may stimulate thirst and, therefore, encourage players to consume fluid [ 33 , 34 ].

2.2. Fuel and Fluid during Games

Inadequate fuel and fluid intake may cause fatigue during a match. The glycogen depletion and fluid deficit incurred across a single game could be small, but that may cause players to start the next game with low stored glycogen and be dehydrated in a 6-day style tournament [ 24 , 35 ]. The aim of fluid intake during the match is to prevent excessive dehydration (>2% body weight loss from water deficit). However, the amount and rate of fluid replacement vary according to the individual sweat rate, and match duration, which makes specific fluid and electrolyte replacement recommendations difficult. Therefore, body weight changes during training/competition sessions should be monitored to estimate individual sweat lost during exercise tasks, which provides to make individual fluid replacement programs for each player [ 31 ].

While it has been reported that moderate levels of dehydration (~2%) can negatively affect skills and movement patterns, sprint and shooting performance in basketball players [ 36 , 37 ], There is evidence that carbohydrate and/or carbohydrate-electrolyte solution intake during basketball specific exercise improves sprint speed, time to fatigue and cognitive functions and mood state [ 37 , 38 , 39 , 40 ], particularly at the last quarter. The current recommendation for carbohydrate intake during a game is 30–60 g/h [ 5 , 6 , 23 ]. Due to the intermittent and explosive (predominantly anaerobic) nature of basketball, players would benefit from small and frequent amounts of carbohydrate and fluid intake during a match. Indeed, time-outs, between quarters and half-times, and substitutions, provide refuelling and rehydration opportunities that should not be overlooked. Therefore, individual patterns to consume 30–60 g of carbohydrate should be found for players (e.g., 1-2-1 approach: 15 g at the first quarter break-30 g at the half-time break-15 g at the third quarter break).

Sodium should also be added to the fluid to replace salt losses [ 23 ]. Despite this being an issue of debate, some players might be more prone to muscle cramps due to salt losses [ 41 ]. Therefore, a subjective salt could be added to food and drinks; and a higher sodium version of sports drinks could be used to decrease the risk of cramping for these players [ 23 ]. With regard to muscle cramps, another proposed theory is named the altered neuromuscular control theory, which suggests that fatigue and muscle overload result in an imbalance between inhibitory and excitatory impulses to the muscle and subsequently cause muscle cramps [ 42 , 43 , 44 ]. Based on the altered neuromuscular control theory, pickle juice ingestion has emerged as a growing nutrition intervention to minimise muscle cramps. The acetic acid content of pickle juice, which provides the sour taste, is thought to stimulate oropharyngeal receptors, in turn possibly activating certain neurological sensory inputs, which may mitigate muscle cramps [ 43 , 44 ]. Although further research is required to draw a solid conclusion whether pickle juice reduces muscle cramps, the current recommended dose of pickle juice is between 70 and 100 mL (0.35–0.66 g of acetic acid) for the possible mitigation and management of muscle cramps in practice, training, or competition [ 43 , 45 ]. All these strategies above should be practiced in the training initially. This will provide players to develop and learn their individual fluid intake strategies and tolerance.

While elite-level basketball is usually played indoors where the temperature can be controlled, hot weather and humidity may be still important factors to consider regarding hydration, when there are congested schedules and travel, particularly in warmer areas. In these kinds of situations, since players would produce near-maximal sweat rates, this can cause players to start the game with the risk of hypohydration. Therefore, it would be important (I) to know local environmental conditions beforehand to determine the risk of high sweat rates; (II) to start games well-hydrated; and (III) to increase fluid intake during games in hot and humid environments.

2.3. Refuelling–Recovery–Rehydration Post-Game

Recovery nutrition is indispensable for tournaments that have two to three games on successive days since matches are played less than 24 h apart and since sometimes teams will need to change locations between games. These changes provide numerous nutritional challenges due to there being less recovery time in addition to road trip fatigue and substantial depletion of fuel and fluid levels, which must be replenished prior to the next match. Additionally, some muscle damage or injuries may happen due to high-intensity play, which also requires recovery and repair. A well-controlled, real-life tournament study demonstrated that 3 consecutive days of basketball play creates cumulative fatigue [ 7 ]. In addition, the process of muscle glycogen restoration can extend until 72 h after a single match in team sports, despite dietary strategies that promote carbohydrate (and protein) replacement [ 46 ]. Therefore, firstly, players should aim to restore their depleted muscle and liver glycogen stores immediately post-match as glycogen-synthesising enzymes are most active during the first 30 min and provide muscle glycogen concentrations by 45% higher compared to 2 h after the match [ 47 ]. When there is less than a 24 h recovery period between matches, players should target to consume 1–1.2 g/kg of carbohydrate per hour in the first 4 h post-exercise to provide greater glycogen re-synthesis [ 48 ]. As an alternative to consuming carbohydrate, the addition of adding protein (0.3–0.4 g/kg) to carbohydrate (0.8–1 g/kg) during recovery can provide a similar glycogen synthesis relative to 1–1.2 g/kg of carbohydrate intake alone [ 49 ]. Besides its effect on glycogen synthesis, the post-match carbohydrate-protein mixture would promote muscle protein synthesis [ 50 ], which is another fundamental element of recovery.

Basketball players repeat many eccentric muscle contractions during the match as is the nature of intermittent sports, which can trigger muscle damage, and impaired muscle function [ 51 ]. The post-match nutrition strategy should target muscle protein synthesis (MPS), because it is key for the muscle repair and remodelling process. Whereas consumption of 0.25 g/kg of protein can optimise the stimulation of MPS, it has recently been reported that higher doses (0.4 g/kg) provide greater MPS [ 52 ]. Players should ensure that they consume protein within 30 min post-game and continue to consume every 3–4 h can benefit to maximise MPS, since stimulation of MPS is maximised by 3 h [ 53 ]. Animal-based protein (e.g., whey) has a higher leucine content, which is the main trigger for MPS and provides fast digestion and absorption [ 54 ]. Given that the diets of some players might be only plant-based, soy protein could be an option for them. Existing evidence shows that consumption of casein protein, which is slowly digested and absorbed, before evening sleep can increase MPS and enhance net protein balance [ 55 , 56 ]. Another key aspect to optimise protein ingestion to benefit recovery is the ingestion of protein before sleep. Since given evening period of sleep (~7–9 h) is the longest period of time wherein individuals do not consume protein. Based on current recommendations [ 55 , 56 ], players can benefit from the consumption of 30–40 g of casein protein prior to sleep to support their recovery.

Rehydration is another important consideration of the recovery process. Aggressive re-hydration strategies could be necessary when players need to play subsequent matches within a short timeframe [ 34 , 57 ]. This is because, inadequate rehydration can impair glycogen restoration and protein synthesis rates [ 58 ], sprint capacity [ 59 ], and skills [ 60 ]. It is reported that athletes need to consume 150% fluid for every 1 kg weight loss during matches [ 61 ], which should be consumed within 6 h after the match. Plain water reduces plasma sodium concentration by increasing urine output due to its free electrolyte content [ 62 ]. Sodium is a key electrolyte that enhances palatability and stimulates physiological thirst. Therefore, recovery beverages should be high in electrolytes, particularly sodium (50 to 80 mmol/L), for optimum rehydration.

3. Nutrition Strategies for Travelling

Travel is a part of the 6-day tournament-style basketball competition and causes additional challenges that impact the nutritional routines of players, as teams may have frequent trips to different areas or cities between games. The issues that are likely to be met during the trip are hydration during the flight, the food available at the destination, catering plans, hygiene standards, and special nutritional needs arising from match goals or from the new environment. Given fluid loss increases during plane, bus, or train travel due to air conditions, airlines, bus, and train companies may be initially contacted about whether to provide additional fluid service. carbohydrate-rich snacks and drinks can be prepared, which will prevent dehydration and keep players fuelled. Hygiene should also be considered in some international destinations. In case of an unsafe local water supply, sealed bottles of water must be prepared. Players need to ensure that bottles are opened in their presence. If there is a buffet, players should choose well-cooked food and avoid salad and raw vegetables when they do not know whether vegetables have been washed in bottled or boiled water.

4. Sport Foods and Supplements

Numerous sport foods with special formulations and supplements have been developed to provide energy and nutrients in a form that is easy to consume [ 62 ]. Basketball players are often interested in using dietary supplements to meet nutritional targets and reach optimal performance [ 63 ] as other athletes in different sports. Players may prefer them for nutritional support before, during, and after a match or as a portable supply of energy and nutrients when real food is unavailable or impractical to consume. Sport nutrition products, such as sports drinks, gels and bars, and liquid meals can be beneficial especially for road trips and during tournaments. The use of supplements, particularly ergogenic aids, is widespread in basketball, but only some supplements may benefit [ 64 ], such as caffeine, creatine, nitrate, sodium bicarbonate, and beta-alanine. In the present study, brief information on some particular supplements ( Table 2 ) that could be effective in short-term basketball tournaments following their acute and/or short-term administration is presented according to the field experience of the author, and the reader is directed to the comprehensive review by Maughan et al. [ 14 ]. It is also important to note that there are limited previous studies that directly investigated the effects of the different dietary supplements on basketball performance, and thus further studies are required. Additionally, recommendations for the use of dietary supplements are currently generalised for “team sports”.

Evidence-based [ 14 ] use of dietary supplements to benefit match outcomes.

4.1. Caffeine

Supplementation of caffeine (3 mg/kg body mass [BM]) 60 min before exercise was shown to enhance jump height during basketball-specific jumps, the number of body impacts, and overall performance during the basketball game [ 65 ]. Similarly, the consumption of caffeinated beverages (including 3 mg/kg BM of caffeine) was reported to improve jump height and total leg muscle power output compared with a placebo [ 66 ]. Together, a moderate amount of caffeine (~3–6 mg/kg BM) can provide ergogenic aid for basketball performance. Such doses can be ingested by everyday amounts of coffee, cola drinks, and some sports products (e.g., gels, sports drinks) [ 64 , 67 , 68 ]. Despite the potential benefits of caffeine ingestion, basketball players must consider their use before games when the game will be played in evening times, as caffeine may result in negative effects on sleep patterns [ 62 ].

4.2. Bicarbonate

Bicarbonate can buffer excess stomach acidity and have a negative effect on lactic acid. A study by Ansdell and Dekerle [ 69 ] reported that supplementation of 0.2 g/kg of sodium bicarbonate 90 and 60 min prior to a basketball game simulation decreased fatigue by protecting contractile elements of the muscle fibres. However, players may have a problem tolerating large doses, which may result in gastrointestinal (GI) problems before matches. Administration of 0.4 g/kg of body mass of sodium bicarbonate for 3 days (split into 3 equal daily doses), enhanced repeated sprint and jump performance without any GI side effects during a simulated basketball exercise [ 70 ].

4.3. Nitrate/Beetroot Juice

This increases nitric oxide production via an oxygen-independent pathway, which can enhance exercise efficiency/economy and exercise capacity [ 71 ]. Existing literature shows that nitrate supplementation may enhance muscle contractility, particularly peak power and time to peak power [ 72 ]. There is also evidence that nitrate supplementation enhanced intermittent exercise performance [ 73 , 74 ], sprint performance, and cognitive performance (i.e., reaction time) [ 75 ] in recreationally active individuals and trained team-sport athletes. There are a couple of important points to consider when applying nitrate supplementation. Given the effect of nitrate appears less in trained individuals [ 71 ], a relatively high amount of nitrate needs to be ingested (~6–12 mmol a day). The ergogenic effect of nitrate supplementation has been reported following both acute and chronic supplementation, multiple-day (3–7 days) supplementation might be appropriate for trained athletes [ 71 , 72 ]. In addition to that, since nitrate supplementation could be ergogenic for both pre-exercise and recovery [ 71 ], it can be considered to supplement it more often at intervals during the day (every ~6–8 h). It is well-known that using mouthwash causes blunting the effect of nitrate, and thus, it is suggested athletes avoid using mouthwash when applying nitrate supplementation.

4.4. Omega 3

Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are important cell membrane components in the brain and muscles and enhance membrane functions and therefore brain health and muscular performance [ 76 ]. Additionally, the anti-inflammatory properties of omega-3 fatty acids may promote faster recovery. While Jouris et al. [ 77 ] reported a reduction in eccentric-exercise-induced delayed-onset muscular soreness (DOMS), Gray et al. [ 78 ] did not find the same outcomes. Therefore, more research is required for omega-3 and sport recovery.

4.5. Anti-Inflammatory (Tart Cherry Juice)

It has been reported that muscle damage and inflammatory markers can be reduced with tart cherry juice consumption after resistance, high-force eccentric, and running exercise [ 79 , 80 ]. In addition, it has been found that faster recovery is more important when there are multiple competitions in a short period [ 79 ].

Aforesaid earlier above, this review focused on some particular supplements that can provide benefits for basketball performance with their acute and/or short-term use. However, it is important to knowledge that there are also others that could also benefit basketball performance during short-term tournaments in case of using those in the long term. For example, creatine monohydrate supplementation may improve short-term, high-intensity exercise capacity and multiple-sprint performance via increasing muscle creatine stores and augmenting the rate of phosphocreatine resynthesis [ 81 ]. This ergogenic creatine supplementation was reported following a loading protocol, but this can cause 1–2 kg weight gain, as creatine increases muscle water content [ 81 ], which may be considered a disadvantage for some team-sport players that involve considerable running and jumps [ 82 ]. Therefore, a low-dose protocol that avoids the “loading phase” can be suggested for players to avoid weight gain, which may compromise their power-to-weight ratio before a tournament [ 83 ].

In summary, supplement use is widespread in basketball and may enhance performance. Players should prefer evidence-based products and consider the risks because some may even be harmful. Further and more importantly, players should be aware that supplements can cause the antidoping rule violation given that there are reports showing that supplements contain prohibited substances as an undeclared ingredient or contaminant [ 84 , 85 , 86 ]. Therefore, firstly, players and coaches should be educated to make evidence-based decisions about whether and how to use a specific product. Players should also consult with sport nutritionist, their team doctor, or sport pharmacist before using any dietary supplement. Moreover, players and/or coaches should check if supplements that they consider using have been tested for prohibited substances by third-party auditing.

5. Conclusions

Nutrition for basketball players, especially in special tournaments, requires specific knowledge of the physiological demands of the game as well as the associated characteristics of players. However, although basketball is a popular worldwide sport, there are no specific nutrition guidelines. This present review has adapted current guidelines from other team sports with similar physiological stresses. Future studies need to investigate the relationships between the physiological demands of basketball and nutritional strategies to optimise basketball performance. Furthermore, players’ current nutrition should be researched in order to provide the targeted individual approach for optimal fuelling, hydration, and recovery during training and games. The present review provides practical nutritional strategies to support short-term basketball tournaments based on its physiological demands and current sport nutrition guidelines.

Funding Statement

Published with the financial support of the European Union, as part of the project entitled Development of capacities and environment for boosting the international, intersectoral, and interdisciplinary cooperation At UWB, project reg. no.CZ.02.2.69/0.0/0.0/18_054/0014627.

Author Contributions

Conceptualisation, O.E., R.K. and K.R.; methodology, O.E. and R.K.; formal analysis, O.E. and R.K.; investigation, O.E., L.C., T.G. and K.R., data curation, O.E. and R.K.; writing—original draft preparation, O.E., R.K., K.R., L.C. and T.G.; writing—review and editing, L.C. and T.G.; visualisation, O.E. and R.K.; supervision, L.C. and T.G. All authors have read and agreed to the published version of the manuscript.

Informed Consent Statement

Not applicable.

Data Availability Statement

Conflicts of interest.

The authors declare no conflict of interest.

Publisher’s Note: MDPI stays neutral with regard to jurisdictional claims in published maps and institutional affiliations.

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Sports Nutrition Project, Case Study Example

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Report to the Coach

As it is clear that your intention is to maintain the physical well-being of the men on your hockey team, as well as to promote the best possible levels of performance, please be assured that these considerations are fully reflected in the following report. Nutrition, as you are aware, is central to all life, and of particular importance when intense physical training and play are undergone. To that end, these recommendations are made, and in full confidence that they will assist you in achieving your admirable ambitions for your players.

The first two of five nutritional suggestions related here are obliquely concerned with the diets of the men, yet vitally important. It can be safely assumed that you are well-acquainted with the stresses your players undergo, particularly just before a game. It is likely that you employ a variety of techniques to help your team deal with travel, competition, and other forms of emotional pressure, all of which can easily throw off the most able athlete and seriously hinder performance. What you may not have considered, however, is how diet and nutrition may actually help you in addressing these challenges. Emotional stress creates metabolic changes, usually in the form of a sudden depleting of sugar resources. Then, when stress is building, digestion is slowed and there are unfortunate opportunities for gas to build in the digestive system. This often leads to actual cramping as a result of stress, yet diet is typically not turned to as a remedy. The key here is modifying timing and amounts. Before a game, for instance, it is probable that the players’ appetites will be lessened, so it is important to encourage smaller meals on a game day, spaced at appropriate intervals (Eberle, 2007, p. 137). This strategy will both prevent bloating before a game and more appeal to players who, under pressure, have diminished appetites.

Another major factor in the team’s diet is also removed from the food itself. More exactly, it is critical to take into account the training times of the players, to better set meal periods that will best equip them for the work. As the understanding is that the team engages in a strenuous training session beginning in the late morning hours, it is in the best interests of all concerned if the men take a full, late breakfast (Clark, 2008, p. 59). There are several advantages to this, and ones geared for athletes who train or play more than once daily. Unlike the individual who requires an early meal to be energized for a work day beginning by eight or nine, the goal here is to allow the players time to both develop a stronger appetite and have the time to properly digest the nutrition. Then, as will be explained, the range of foods open to the players will more assure that they do not omit this crucial meal. As noted, we are dealing with athletes, who are usually independent and resistant to fixed plans outside of the actual training and play. By setting a mid-morning breakfast time with a variety of options, you greatly enhance the performance potentials of the men.

To be avoided is a focus on the players to consume protein to excess. It is essential, certainly, for both repairing muscle tissue torn in training and for building. Unfortunately, protein has taken on mythic proportions in the arena of sports, and we need to educate the team. Diets of egg yolk drinks and beef will not make them stronger, and this is what they must comprehend. The body will not store excess protein except as a fat, and the reality is that serious athletes rely far more on carbohydrates to attain the energy they require. Yes, your men need more protein than a non-athlete, but even a single protein shake or bar per day will satisfy their needs (Clark, 2008, p. 128). What you want your team to understand is that protein is no magic formula that will grant them power or endurance; it is a specific nutritional commodity, best taken in moderation. When the right amount of protein is taken in, the body has enough building material to attend to repair and growth, but not so much that it needs to convert the substance. More exactly, make sure your men understand that too much protein will actually hurt their performance capabilities, if only because they are likely denying their bodies the levels of necessary carbohydrates.

One thing to be avoided, when talking to the team about their diets, is a careless recommendation of sugar intake. It is very desirable, of course, to an extent; glucose boosts energy beyond any other intake and, stored in the body as muscle glycogen and liver glycogen, this is an essential back-up of energy to be drawn upon as needed (Clark, 2008, p. 105). It is determined that, after about two hours of strenuous physical activity, glycogen levels are depleted (Sizer, Piche, & Whitney, 2011, p. 388). This is a physical fact, but it need not get in the way of your players’ performing at their best. What you want to add to those days when games or training go into longer periods are two processes: an availability of glucose and mineral-rich sports drinks at hand during these hours, and the consumption of carbohydrate-rich foods within a few hours after the activity. The first item obviously assists in meeting an immediate need, and getting the glucose into the blood before depletion occurs; the second is equally valuable in the long term, because your men will build up larger stores of glycogen for future use (Sizer, Piche, & Whitney, 2011, p. 388). If you supervise your players in adopting these two, basic practices, you go far in forestalling muscle fatigue during training and games, and you encourage a more consistently high level of performance.

Lastly, it is essential that you assist your men in understanding the role vitamins play in their nutrition. As with protein, there is a tendency to assume that greater quantities of vitamins must translate to improved health, and consequently stamina. Even professional athletes better educated in this regard frequently take vitamins to excess, and believe that organic doses offer benefits processed vitamins do not. This is true to a degree, but the far more important reality is that the body can only store and employ so much in the way of vitamins. Then, and ironically, it is documented that those in sports often turn to supplements to compensate for meals lacking in nutrition and taken on the run (Bean, 2009, p. 56). They believe the vitamins are “energy,” even as they miss out on essential minerals and nutrients. After much thought, it is urged that you take the time to acquaint your players with a basic fact ignored in today’s world: namely, that a diet composed of a fresh variety of the basic foods groups will provide them with all the vitamins and minerals they require. Supplements are fine, particularly of the organic variety, for those largely existing in fast foods. Your athletes, however, place demands on their bodies calling for a more balanced mode of address. It is a simple fact, yet often ignored, that a diet of fresh fruits and vegetables, combined with whole-grain foods and sufficient protein sources, provides the body with trace elements no vitamin supplement can (Clark, 2008, p. 103). Consequently, as you train your men to develop their bodies to the maximum potentials, so too must you train them in doing the same internally. For your team to truly achieve optimum performance level, it requires the expansive nutrition a fully balanced diet provides. Then, as will be shortly seen in discussing pre-game meals, such a diet need not be a time-consuming and impractical effort.

The most crucial recommendation to be made in regard to pre-game meals, and made more emphatically than a recommendation, is that they be taken. Amateur and professional athletes alike notoriously, and disastrously, refrain from them because they are not feeling hungry, and/or because they would rather enjoy a full meal after the training or event is done. Also, there is usually a fear that any meal will slow them down, and bloat them just when they need to be a their peak performance levels (Clark, 2008, p. 168). Nothing could be further from the truth, provided the pre-game meal is sensibly taken in terms of size, quality, and timing. In plain terms, there are excessive demands about to be placed on the body, and it must be equipped with nutrition to meet them. That understood, it is also necessary to note that the type of sport plays a role in digestive issues, but these can be easily addressed. Your men, for instance, are on the move, so “jostling” of food may be a problem. The answer: eating early enough to allow the food to be digested. Also, your men can train their bodies to better handle pre-exercise foods by means of small amounts initially taken (Clark, 2008, p. 169). Each one of your players has his own metabolism, so each man will adjust and digest at different rates of speed and intake.

Thirst can be taken care of significantly before it is actually felt, and this is a critical part of any pre-game meal. By the time one of your men feels the need to replenish fluids, he may have lost as much as one percent of his body weight in sweat (Clark, 2008, p. 148). No player wants to be weighted down by excess fluids before a game, certainly, but the body is expert at ingesting fluids efficiently, provided a minimal time is allowed between the drinking and the game. To that end – and also at hand during the game – a selection of enhanced waters or juices should be a significant component in the pre-game meal. To be avoided are synthetic sugars; they provide quick energy, but offer no nutrition and are depleted extremely rapidly.

Without a doubt, hockey requires intense strength during rapid movement, and the hockey pre-game meal should be focused on carbohydrate loading (Clark, 2008, 112). Again, it must be stressed that “loading” here does not refer to gluttony, but to a moderate amount of a dominant food group, as it must be repeated that each player, digesting at different rates, must discover for himself the safe zone between the pre-game meal and the game. That understood, what is wanted are the slow-burning, or “good,” carbohydrates, that will burn as the play lasts. The meal before the game may include fresh fruits and vegetables, pasta, whole-grain breads, potatoes, and rice. As with all meals, protein should be represented, either in meat, fish, eggs, or nuts, but to a lesser degree than the carbohydrates.

Day Meal Plan

Breakfast Options (Each meal interchangeable on any day):

Scrambled eggs with salmon and goat cheese; grapefruit half;wheat toast; juice.
Cup of bran or high-fiber, iron-enriched cereal; cup milk; fruit salad.
Hot oatmeal with raisin and nuts, brown sugar; orange juice; high-fiber muffin.
Tuna sandwich with onions, peppers, light mayonnaise on whole wheat toast; melon wedges; milkshake.
Chicken Caesar salad, romaine lettuce, white meat chicken; garlic bread; chocolate milk.
Beef and cheese corn burrito; tossed green salad; iced tea; slice carrot cake; iced tea.
Chili-rubbed beef steak with tomato salsa; sweet potato fries; fresh cole slaw; fruit juice.
Linguini with white clam sauce, parmesan cheese; garlic bread; green salad; ice cream serving; water or juice.
Roasted chicken in barbecue sauce; mashed potatoes; green beans with almonds; fresh strawberries; water or juice.

Note: As may be seen, these meals uniformly reflect carbohydrate, protein, fat, and general macro nutritional needs. Each is representative, then, and may be altered or substituted. For example, a stuffed baked potato could take the place of the lunch burrito. It is also assumed that the players will seek to add more fats and carbohydrates, which is acceptable. The idea here is more to reinforce the immense range of options, rather than proscribe a certain diet.

In conclusion, it is hoped that these recommendations assist you in moving your hockey team toward a more sensible concept of what eating correctly may mean to them as individuals, and how it will vastly benefit their performance as a team. Most of all, they must grasp that proteins are no more to be greatly consumed than carbohydrates are to be avoided; in fact, they must understand that they require carbohydrates more. The key to emphasize is balance, for the athlete’s diet that reflects all food groups is the diet that need not bother with supplements. Similarly, the team should understand that timing their meals is nearly as important as the content of them, and that dehydration can be addressed before it occurs. The team, of course, is not likely to engage in excessive culinary efforts, nor completely abandon bad choices. However, as coach, you can certainly educate them, as their desires to excel on the field will inspire them to follow your advice in nutrition.

Bean, Nancy. (2009). The Complete Guide to Sports Nutrition . London: A & C Black Publishers, Ltd.

Clark, Nancy. (2008). Nancy Clark’s Sports Nutrition Guidebook, 4 th Ed . Champaign: Human Kinetics.

Eberle, Suzanne Girard. (2007). Endurance Sports Nutrition, Vol. 10. Champaign: Human Kinetics.

Sizer, Francis Sienkiewicz, Piche, Leonard A., & Whitney, Elanor Noss. (2011). Nutrition: Concepts and Controversies . Belmont: Cengage Learning.

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Sports Nutritionist: Position, Role and Requirements Report

Introduction, regulatory authorities/certification, practice setting, works cited.

In the modern world, sports science and technology has become an important discipline in higher education, especially due to the increasing role of sports in social, economic and cultural development. In fact, sports have become not only a form of culture, but also a major economic sector that contributes heavily to the economy of various nations and populations (Lawrence and Kirby 299).

Athletes have become assets or human resources important for generating income for their companies, clubs, societies and nations, raising the need for specialists in sports science and technology. In particular, the nutrition for the athletes is an important factor in enhancing their performance. Institutions of higher learning and research have contributed to the development of the sports sector through research and innovation in dietetics, which improves the performance of the athletes. Thus, the role of sports nutritionist is important in almost all sports and games, especially those that require the application of the physical and mental aspects of the human body (Maughan 21).

The input of the sports nutritionist comes in terms of providing advice on nutrition, food and their impacts on health and performance (Lawrence and Kirby 299). Sports nutrition is an important discipline in enhancing the sports sector.

This paper presents a detailed report of the needs for a sports nutritionist, the roles played, academic backgrounds and requirements and the entry salary level for this position. In addition, it elaborates the appropriate governing agencies and the necessary practice setting for the sports nutritionist.

In the United states, a person willing to work as a sports nutritionist must hold at least a Bachelor’s degree in clinical nutrition or food and nutrition or their equivalent. The degree must be obtained from a regional, national or international university or college that should also be accredited. Above the bachelor’s degree, a Master’s degree in the same field is normally preferred, especially at the research and administration levels of the sports sector. To be accepted as a credited sports nutritionist, an individual must have a minimum 2-year experience in nutrition, especially in nutrition counseling (Lawrence and Kirby 303).

In the US, Commission on Accreditation for Dietetics Education (CADE) is responsible for supervising and accrediting the completion of a degree in this field. It is a department of American Dietetic Association. CADE is responsible for certification or licensing of the individuals who have accomplished the program and is actively involved in the practice. However, the relevant state laws and regulations must apply.

Sports nutritionists are important in determining the right diet and dietary information for athletes as well as other individuals seeking to improve their physical performance, including students in schools and universities. A typical setting for practice is a university sports club such as soccer, football, baseball, hockey, and basketball or track athletic clubs. In this case, the client population includes the athletes themselves as well as their support staff such as the coach, team doctor and other professionals. In such a setting, the sports nutritionists play significant roles in providing individual and group/team nutrition counseling and interventions. For instance, they must access and analyze the dietary practices, energy balance and body composition of the athletes in context of their physical performance and health (Lawrence and Kirby 302).

They must also counsel their clients on optimal nutrition for exercise and training by matching the nutrition intake to the particular phases and goals of training. In addition, it is the role of the sports nutritionists to counsel the athletes on dietary aspects and roles in improving competitiveness, recovery from exercise, management of body weight, immunity, supplementation and disordered feeding (Maughan 22).

The nutritionist is required to devise and provide personalized meal and plans for feeding in order to promote the athletes’ ability to achieve both short-term and long-term goals in their physical performance and good health (Maughan 25). The personnel is also responsible for addressing any challenges facing the optimum performance of the athletes. For instance, they must address the issues of allergies or disturbances in the gastrointestinal system. Other problems include depletion of iron in the blood, disturbances in the bones and iron-deficiency anemia.

The sports nutritionist must be able to develop and deliver the right nutrition education in terms of demonstrations, presentations and events to improve the overall knowledge of the right diet for the members of athletic teams and clubs. The nutritionist must also have the ability to recommend the appropriate feeding programs for the athletes before, during and after exercise. Finally, it is the role of the nutritionist to serve as the chief source of nutritional information for coaches, trainers and other supportive personnel for the team members.

To provide the above services, the sports nutritionist must be aware of the type, nature and composition of the client population. In athletic teams and clubs, the clients are the team members and their support staff. In particular, the athletes have a homogenous set of nutritional needs because their performance requirements are uniform. In most cases, they perform similar functions on the track and are in the same age group, which means that their bodies require similar nutrition, relatively similar body shape, mass, weight and muscle mass.

The role of nutritionist in managing glycogen resynthesis after exercise

A Glycogen supplement exceeding the normal limit by 1.0g x kg-1 must be consumed immediately after exercise. The aim is to maximize resynthesis of glycogen immediately after the athlete completes training or active involvement in competition. It is the role of the sports nutritionist to ensure that the protocol is followed.

Statistics obtained in 2013 indicate that the average annual wage for new entrants in the field is about $56,000. It also indicates that the annual wage is about $27.07 (ADA 32). According to the report, this annual average was the typical salary level for new entrants in the profession. This means that other factors play a significant role in determining the level of wages. For instance, factors such as level of formal education, experience in years, specialized training, geographic location and the industry of employment determine the wage level for the professional nutritionists in sports. It was noted that states like California, Nevada, Maryland, Hawaii and Connecticut had the highest salary levels for the sports nutritionists (ADA 32).

According to statistics, the American labor market provides employment for more than 67,400 professional nutritionists and dietitians, with about 32% of them working in the sports sector (ADA 32). Colleges, universities, athletic clubs and sports organizations are some of the leading institutions that provide labor for the professional sports nutritionists and dietitians.

Despite the attractive salaries and working conditions in sports nutrition, professionals in this sector face a number of challenges. For instance, they are expected to take care of the body weight, mass, fat, muscle mass and the general health of the individual athletes and teams, which is difficult because athletes have diverse preferences for foods (Maughan 21).

ADA. Job Descriptions: Models for the Dietetics Profession . New York: American Dietetic Association, 2013. Print

Lawrence, Marvin E and Donald Kirby. “Nutrition and Sports Supplements Fact or Fiction.” Journal of Clinical Gastroenterology 35.3 (2002): 299-306. Print.

Maughan, Ronald J. “Sports Nutrition: What Is It?” Journal of Nutrition & Physical Activity 17.3 (2001): 21-26. Print.

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Essay; Bailing Out Moscow

By William Safire

Feb. 25, 1988

We have just been told by a well-placed informant inside the Kremlin that the Soviet Union is not the economic power our intelligence analysts have long thought it was.

Throughout the Reagan years, our experts have assumed that Soviet growth averaged slightly over 3 percent yearly. That is a vital statistic: we then put a price each year on what we know the Soviet military machine cost, and get what we hope is a clear idea of what percentage of its economy Moscow is devoting to armament.

That's just about the most important intelligence number of all. In the 70's, a ''Team B'' of outsiders was brought in by the C.I.A. to challenge the conventional wisdom, and doubled the previous estimate to 13 percent in the Soviet Union. That laid the basis for our own increased defense spending, which now amounts to 6 percent of our gross national product.

In a little-noted passage of his long speech last week to his Central Committee, Mikhail Gorbachev made a stunning revelation that kicks our estimates into a cocked hat.

He pointed out that during the Brezhnev years, economic growth had been artificially hiked by the sale of oil at high prices (the U.S.S.R. is the world's largest producer) and the accelerated sale of vodka (Soviet spending on alcohol may have reached 10 percent of total output, compared with less than 2 percent of ours).

''If we purge economic growth indicators of the influence of these factors,'' said Mr. Gorbachev, ''it turns out that, basically, for four five-year periods there was no increase in the absolute growth of the national income and, at the beginning of the 80's, it had even begun to fall. That is the real picture, comrades!''

No doubt the current Kremlin leader is trying to make the present bad economic picture look better by saying the old days under his predecessor were really much worse. But we should allow for the possibility that, concerning the 80's at least, Mr. Gorbachev may be telling the truth.

If that is the real picture, comrades, we have to do some fast reassessing of our own. During the 80's, as the price of oil has been cut in half, and the Soviet gulping of booze has been restricted, the total Soviet output is not likely to have risen much, if at all, from what Mr. Gorbachev says was its falling state in 1980.

Here is what that new assessment leads us to deduce: the Soviet economy has been stagnant (or possibly declining) for seven years - most definitely not growing steadily at the over-3-percent rate per year our analysts had been assuming. That means our assessment of total growth of about one-fourth in this decade has been egregiously mistaken. That supposedly seven-foot giant turns out to be closer to five feet tall, same as he was in the Brezhnev years.

Apply that new assessment to arms control. The way we estimate Soviet arms expenditures is by simple bean-counting, mainly from satellites, and that total is not affected. What does change is the percentage of the output devoted to arms; if it was 14 percent by the old assessment, it must be an unbearable 20 percent in the new reality Mr. Gorbachev reveals.

Thus, under pressure to reduce arms spending, he seeks treaties; forced to cut losses, he announces withdrawal from Afghanistan and may offer to reduce subsidies in Central America; faced with the prospect of having to match serious Star Wars spending, he rails at the idea of strategic defense.

Apply that no-growth, one-fourth-smaller fact to economic diplomacy. It explains why the Russians finally settled the old Czarist debt for a dime on the dollar, paving the way for a recent $77 million Soviet bond issue. That's also why the Kremlin will be seeking entry into the International Monetary Fund, GATT and the World Bank at the next meetings (in West Berlin) this fall. Soviet Communism is starving for capital.

Our European allies are rushing to lend Moscow money and to subsidize pipelines, while accommodationists here want to offer the Russians most-favored-nation status on trade. Commerce and State Department detenteniks await only vague ''economic reforms'' to end our opposition to Soviet entry into Western credit markets.

Here is a genuine issue to toss at the candidates in our election. In light of what the Soviet leader admits is ''a very serious financial problem,'' should U.S. policy seek to finance our adversary? Or should we ''stress'' Moscow now, as it surely would do to us if the roles were reversed?

Or should we use this moment of admitted Soviet economic weakness to put an irrevocable, verifiable, behavior-modifying price on every concession we confer?

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40 facts about elektrostal.

Written by Lanette Mayes

Modified & Updated: 02 Mar 2024

Reviewed by Jessica Corbett

Elektrostal is a vibrant city located in the Moscow Oblast region of Russia. With a rich history, stunning architecture, and a thriving community, Elektrostal is a city that has much to offer. Whether you are a history buff, nature enthusiast, or simply curious about different cultures, Elektrostal is sure to captivate you.

This article will provide you with 40 fascinating facts about Elektrostal, giving you a better understanding of why this city is worth exploring. From its origins as an industrial hub to its modern-day charm, we will delve into the various aspects that make Elektrostal a unique and must-visit destination.

So, join us as we uncover the hidden treasures of Elektrostal and discover what makes this city a true gem in the heart of Russia.

Key Takeaways:

Elektrostal, known as the “Motor City of Russia,” is a vibrant and growing city with a rich industrial history, offering diverse cultural experiences and a strong commitment to environmental sustainability.
With its convenient location near Moscow, Elektrostal provides a picturesque landscape, vibrant nightlife, and a range of recreational activities, making it an ideal destination for residents and visitors alike.

Known as the “Motor City of Russia.”

Elektrostal, a city located in the Moscow Oblast region of Russia, earned the nickname “Motor City” due to its significant involvement in the automotive industry.

Home to the Elektrostal Metallurgical Plant.

Elektrostal is renowned for its metallurgical plant, which has been producing high-quality steel and alloys since its establishment in 1916.

Boasts a rich industrial heritage.

Elektrostal has a long history of industrial development, contributing to the growth and progress of the region.

Founded in 1916.

The city of Elektrostal was founded in 1916 as a result of the construction of the Elektrostal Metallurgical Plant.

Located approximately 50 kilometers east of Moscow.

Elektrostal is situated in close proximity to the Russian capital, making it easily accessible for both residents and visitors.

Known for its vibrant cultural scene.

Elektrostal is home to several cultural institutions, including museums, theaters, and art galleries that showcase the city’s rich artistic heritage.

A popular destination for nature lovers.

Surrounded by picturesque landscapes and forests, Elektrostal offers ample opportunities for outdoor activities such as hiking, camping, and birdwatching.

Hosts the annual Elektrostal City Day celebrations.

Every year, Elektrostal organizes festive events and activities to celebrate its founding, bringing together residents and visitors in a spirit of unity and joy.

Has a population of approximately 160,000 people.

Elektrostal is home to a diverse and vibrant community of around 160,000 residents, contributing to its dynamic atmosphere.

Boasts excellent education facilities.

The city is known for its well-established educational institutions, providing quality education to students of all ages.

A center for scientific research and innovation.

Elektrostal serves as an important hub for scientific research, particularly in the fields of metallurgy, materials science, and engineering.

Surrounded by picturesque lakes.

The city is blessed with numerous beautiful lakes, offering scenic views and recreational opportunities for locals and visitors alike.

Well-connected transportation system.

Elektrostal benefits from an efficient transportation network, including highways, railways, and public transportation options, ensuring convenient travel within and beyond the city.

Famous for its traditional Russian cuisine.

Food enthusiasts can indulge in authentic Russian dishes at numerous restaurants and cafes scattered throughout Elektrostal.

Home to notable architectural landmarks.

Elektrostal boasts impressive architecture, including the Church of the Transfiguration of the Lord and the Elektrostal Palace of Culture.

Offers a wide range of recreational facilities.

Residents and visitors can enjoy various recreational activities, such as sports complexes, swimming pools, and fitness centers, enhancing the overall quality of life.

Provides a high standard of healthcare.

Elektrostal is equipped with modern medical facilities, ensuring residents have access to quality healthcare services.

Home to the Elektrostal History Museum.

The Elektrostal History Museum showcases the city’s fascinating past through exhibitions and displays.

A hub for sports enthusiasts.

Elektrostal is passionate about sports, with numerous stadiums, arenas, and sports clubs offering opportunities for athletes and spectators.

Celebrates diverse cultural festivals.

Throughout the year, Elektrostal hosts a variety of cultural festivals, celebrating different ethnicities, traditions, and art forms.

Electric power played a significant role in its early development.

Elektrostal owes its name and initial growth to the establishment of electric power stations and the utilization of electricity in the industrial sector.

Boasts a thriving economy.

The city’s strong industrial base, coupled with its strategic location near Moscow, has contributed to Elektrostal’s prosperous economic status.

Houses the Elektrostal Drama Theater.

The Elektrostal Drama Theater is a cultural centerpiece, attracting theater enthusiasts from far and wide.

Popular destination for winter sports.

Elektrostal’s proximity to ski resorts and winter sport facilities makes it a favorite destination for skiing, snowboarding, and other winter activities.

Promotes environmental sustainability.

Elektrostal prioritizes environmental protection and sustainability, implementing initiatives to reduce pollution and preserve natural resources.

Home to renowned educational institutions.

Elektrostal is known for its prestigious schools and universities, offering a wide range of academic programs to students.

Committed to cultural preservation.

The city values its cultural heritage and takes active steps to preserve and promote traditional customs, crafts, and arts.

Hosts an annual International Film Festival.

The Elektrostal International Film Festival attracts filmmakers and cinema enthusiasts from around the world, showcasing a diverse range of films.

Encourages entrepreneurship and innovation.

Elektrostal supports aspiring entrepreneurs and fosters a culture of innovation, providing opportunities for startups and business development.

Offers a range of housing options.

Elektrostal provides diverse housing options, including apartments, houses, and residential complexes, catering to different lifestyles and budgets.

Home to notable sports teams.

Elektrostal is proud of its sports legacy, with several successful sports teams competing at regional and national levels.

Boasts a vibrant nightlife scene.

Residents and visitors can enjoy a lively nightlife in Elektrostal, with numerous bars, clubs, and entertainment venues.

Promotes cultural exchange and international relations.

Elektrostal actively engages in international partnerships, cultural exchanges, and diplomatic collaborations to foster global connections.

Surrounded by beautiful nature reserves.

Nearby nature reserves, such as the Barybino Forest and Luchinskoye Lake, offer opportunities for nature enthusiasts to explore and appreciate the region’s biodiversity.

Commemorates historical events.

The city pays tribute to significant historical events through memorials, monuments, and exhibitions, ensuring the preservation of collective memory.

Promotes sports and youth development.

Elektrostal invests in sports infrastructure and programs to encourage youth participation, health, and physical fitness.

Hosts annual cultural and artistic festivals.

Throughout the year, Elektrostal celebrates its cultural diversity through festivals dedicated to music, dance, art, and theater.

Provides a picturesque landscape for photography enthusiasts.

The city’s scenic beauty, architectural landmarks, and natural surroundings make it a paradise for photographers.

Connects to Moscow via a direct train line.

The convenient train connection between Elektrostal and Moscow makes commuting between the two cities effortless.

A city with a bright future.

Elektrostal continues to grow and develop, aiming to become a model city in terms of infrastructure, sustainability, and quality of life for its residents.

In conclusion, Elektrostal is a fascinating city with a rich history and a vibrant present. From its origins as a center of steel production to its modern-day status as a hub for education and industry, Elektrostal has plenty to offer both residents and visitors. With its beautiful parks, cultural attractions, and proximity to Moscow, there is no shortage of things to see and do in this dynamic city. Whether you’re interested in exploring its historical landmarks, enjoying outdoor activities, or immersing yourself in the local culture, Elektrostal has something for everyone. So, next time you find yourself in the Moscow region, don’t miss the opportunity to discover the hidden gems of Elektrostal.

Q: What is the population of Elektrostal?

A: As of the latest data, the population of Elektrostal is approximately XXXX.

Q: How far is Elektrostal from Moscow?

A: Elektrostal is located approximately XX kilometers away from Moscow.

Q: Are there any famous landmarks in Elektrostal?

A: Yes, Elektrostal is home to several notable landmarks, including XXXX and XXXX.

Q: What industries are prominent in Elektrostal?

A: Elektrostal is known for its steel production industry and is also a center for engineering and manufacturing.

Q: Are there any universities or educational institutions in Elektrostal?

A: Yes, Elektrostal is home to XXXX University and several other educational institutions.

Q: What are some popular outdoor activities in Elektrostal?

A: Elektrostal offers several outdoor activities, such as hiking, cycling, and picnicking in its beautiful parks.

Q: Is Elektrostal well-connected in terms of transportation?

A: Yes, Elektrostal has good transportation links, including trains and buses, making it easily accessible from nearby cities.

Q: Are there any annual events or festivals in Elektrostal?

A: Yes, Elektrostal hosts various events and festivals throughout the year, including XXXX and XXXX.

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Among athletes, nutrition plays an important role since the regimen and composition of the diet are associated with success in sports [23,24].Concerns about weight and body shape strongly influence food choices for the general population [] and have a similar effect on athletes, where attempts to achieve their goals are associated with external data on physique, weight, and performance [].
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Having a suitable diet provides a person with enough energy and nutrients to meet the demands of training and exercise. In addition to helping a person perform optimally, it facilitates recovery ...
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Nutrition knowledge is a critical component of meeting sport nutrition guidelines. The present study aimed to evaluate the sport nutrition knowledge of National Collegiate Athletic Association (NCAA) Division III (DIII) athletes using a validated questionnaire, and to assess the dietary practices and sources of nutrition information in this population.
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This essay aims to provide arguments for a reflection on the work of dietitians in the sports' scenario considering the growth of interest in this area, as well as the hosting of major sports ...
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Nutrition And Sports Practice Physical Education Essay. Nutrition is an important tool in the field of sports practice; once well oriented it may reduce fatigue, which allows the athlete to train longer or recover better between the training sessions. The aim of this study was to investigate the efficacy of a carbohydrate drink (Gatorade) on ...
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Omega-3 fatty acids protect a person's muscles, joints, immune system, cardiovascular system, and nervous system.1 An athlete's training is extremely intense and can damage the joints and muscles over a long period of time, thus, it is important that athletes consume large amounts of omega-3 fatty acids relative to the average person so ...
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The role of nutrition in sports performance is very important. Proper nutrition must be available prior, during and post competition. Greany and Jeukendrup stated that from fueling to recovery, muscle building weight and making optimal nutrition ensure the best platform for success in any sport [ 9, 10 ].
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Introduction. As we all know that nutrition plays an important role in very individual's life. Proper physical activity and proper intake of nutrition are important in maintaining overall health and quality of life. As the research Centers for Disease Control and Prevention, regular exercise and proper nutrition can help maintain a proper weight and reduce the risk of cardiovascular disease ...
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pasta with tomato sauce. baked potatoes. energy bar. cereal with low-fat milk. low-fat yogurt. toast/bread with limited peanut butter, lean meat, or low-fat cheese. 30 oz of a sports drink. (Quinn, E., 2008) The athletes can select meals from the list given above according to the timings left in a game.
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However, as coach, you can certainly educate them, as their desires to excel on the field will inspire them to follow your advice in nutrition. References. Bean, Nancy. (2009). The Complete Guide to Sports Nutrition. London: A & C Black Publishers, Ltd. Clark, Nancy. (2008). Nancy Clark's Sports Nutrition Guidebook, 4 th Ed. Champaign: Human ...
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