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Physical health to an athlete is life itself, the fulcrum to an active lifestyle.
One may assume that athletes, either by the virtue of genetic factors or sustained physical exposure, don’t require the same kind of nutrition that an otherwise average human being would need.

On the contrary, the most influential factor of an athlete’s life is the food he/she consumes. Whether you’re a bodybuilder, a sporting athlete, or a common man adopting an athletic physical regime, the type of nutrition governs your progress more than anything else.

What does this nutrition involve? Does the quantity of food consumed matter?

1) Hydration
Staying hydrated is the most important thing an athlete can do. Performance on a game day/workout is largely affected by the hydration levels of one’s body. Drink fluids every 15-20 minutes in between your workout. In case of an upcoming match, stock up on fluids two days prior to the game to get your body in tune for a strenuous physical workout.

2) Recovery is the key
Milk is one of the best foods for recovery after a intensive physical workout because it provides a good balance of carbohydrates and proteins. The presence of casein and whey protein is combination particularly helpful for athletes. While whey is absorbed quickly and helps immediate recovery of muscles, casein is digested more slowly and ensures the long-term recovery of muscles after a grueling event.

3) Low-quality proteins don’t make the cut
Athletes require high quality proteins i.e. proteins, which are complete, containing all the essential amino acids with high levels of Branched-chain Amino Acids (BCAAs). Additionally, the bio-availability of these proteins is most important.
Athletes also need to look at the ratio of proteins to other nutrients like carbs and fats when choosing their proteins. Milk, eggs, meat, fish, etc. are some of the good sources of proteins and while high-quality protein supplements like Proliva can help meet complete requirements.

4) Preparation is everything
According to Sports Dietician Joy Dubost, carbohydrate loading for 3 or 4 days before an event can help top up your glycogen stores. Recommended diets for athletes are ones that pack 70% of carbohydrate content in them from foods such as bread, fruit, vegetables, and wheat.
In addition, it is recommended to finish meals at least 30 to 4 hours before a physical activity. These meals must be free from sugary or starchy items which would otherwise hasten dehydration in a body which could severely impact athletic performance.

5) Measure your protein intake
The average person needs 1 gram of protein per kilogram of weight a body a day. Athletes, on the other hand, may need at least 1.5-2 grams of protein per kilogram of body weight, depending on the level of exertion.
Although individual needs will differ, these figures can be used as a rough estimate to gauge the amount of protein your body needs. For detailed information, consult your local physician or a nutritionist.

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Nutrisattva is a protein innovation company focused on developing natural protein nutrition for individuals across age groups, nutritional needs, and lifestyles. Founded on the belief that the strains of urban living requires a natural, informed and convenience-based approach to good health, Nutrisattva develops products built on the knowledge of nutrition science, fitness and Ayurveda.