Nutritional misinformation can significantly have adverse effects to an ambitious athlete as of good nutrition can be of much help. As a matter of fact, optimal nutrition and a well-balanced diet are critical factors for peak performance in athletes. It is also important to note not only should athletes eat several types of foods, but they also need to dedicate most of their time to training. Athletes increase in body weight and strength from the correct amount of carbohydrates and proteins that is ingested in the body. Water is also an important addition to the diet of athletes. Dehydration is a common occurrence among athletes, and it is the leading cause of muscle cramping and fatigue.
As seen above, fats and proteins areparamountin athletes’ diet. They act as body fuelswhen athletes are exercising. For this reason, the duration of exercise determines the amount of fats and protein needed by athletes. Proteins are essential forvitality for the body. Workout increases the amount of proteins needed by athletes.Generally, the additional protein in body is stored in as fat. Training is necessary for building muscles with proteins only being a supplement to it.
Researches done show that a protein consumptionapproximately 12 percent of the total amount of calories needed by the body is efficient. Athlete’s nutrition specialists recommend that athletes should at least 1.2 grams of proteins per one kg of body weight (Fink,& Mikesky, 2015, p. 438). For the athletes who are more resistant to training, strong and stable are advised to take a minimum of 1.6 grams per kg of his or her body weight.
A diverse diet provides too much of the required protein amount that tends to increase the caloric and fats in the body. Americans are fond of taking too many proteins as recommended. Excess proteins in the body for an athlete is one of the causes of dehydration and deprives them their efficient fuel. Finally, protein increments are redundantfor athlete’s bodies.
Describe the importance of protein anabolism and catabolism in muscle building activities
Anabolism refers to the biochemical processes that allow the body to grow new cells and maintain all tissues. It is a process that is responsible for growth, synthesis and repairs any damaged tissues in the body. Anabolic reactions in the body use the concept of building polymers from monomers for the increase of muscle mass and the mineralization of bones. On the other hand, catabolism involves the chemical process that is necessary for maintenance and growth of cells.
Amino acid supplementation and its impact the athlete’s performance
Other common nutritional supplements for the athletes include the amino acids. Amino acids are the building blocks of proteins in the body (Cohen, J., & Cohen, 2011, p. 28). They are, therefore, essential to the creation of structural proteins, enzymes, and other hormones. An excessive consumption of amino acids gives rise in the amount of nitrogen balance in the body. It does not provide additional benefits for athletes at all. Clinical studies show that amino acids such as the lysine and methionine give rise to anabolic effects that stimulate the release of the growth hormone and insulin. However, it is also proven that the supplementation of these amino acids does not facilitate athletic performance.
On the other hand, creatine supplementation is known to enhance the performance of irregular high-intensity exercise as it also facilitates the adaptation to training (Institute of Medicine, 2009, p. 281).
Cohen, J., & Cohen, G. (2011). The everything paleolithic diet book: An all-natural, easy to follow plan to: improve health, lose weight, increase endurance, prevent disease. Avon, Mass: Adams Media.
Cordain, L., & Friel, J. (2012). The Paleo diet for athletes: A nutritional formula for peak athletic performance. Emmaus: Rodale Co.
Fink, H. H., & Mikesky, A. E. (2015). Practical applications in sports nutrition. Burlington, MA: Jones & Bartlett Learning.
Institute of Medicine (U.S.). (2009). The role of protein and amino acids in sustaining and enhancing performance. Washingto