The quality, of sports diet depends on correct proportion of carbohydrates. proteins, fats. vitamins. salt and minerals which constitute main nutrients of the diet.
(a) Proteins: Proteins are the main building foods and they form main constituents of muscles, tissues and blood. They supply the building material for the body during the growth process and also repair the wear and tear of muscles, ligaments and tendons. Hence, they are most essential for an athlete. The ideal sports diet should have both animal and vegetable proteins in adequate quantities.
(b) Carbohydrates: Carbohydrates form the main hulk of a sportsman's diet and are the main sources of energy for physical activities. These are sources of 'instant energy' for athletic activities. This is the reason why athletes are advised to take glucose during physical activities: glucose should be taken in specific dilution in water for people who are physically active, at least 50% to 60% of calories should come from carbohydrates.
(c) Fat: Physical activity and vigorous exercise appear to help the fat in the diet without much increase in the blood cholesterol which is the reason why active sportsmen are less prone to high blood pressure and heart attacks.
(d) Mineral: Excessive sweating during exercise, especially in hot climate, causes loss of optimum amount of sodium and more potassium from the body. Hence, fruit juices should be added to the fluids taken during and after exercise. Iron requirement of Indian athletes is comparatively higher due to increased sweating, chances of worm infestation. etc.
(e) Vitamins: The requirement of various vitamins, particularly vitamin A, vitamin B complex and vitamin C increases during sports activities. In sports, vitamins are often used against one's better judgement in the hope of improving performance. Drink small volume of water frequently rather than large volumes infrequently, e.g.,6-8 ounces every 15 minutes. Water makes 70% of our body weight. Sports persons should drink enough water to replace the water they lose through sweating.
