Nutrition and physical health

Supplements attract athletes because they promote energy enhancements, cardiovascular capacity, and muscular endurance. In a vitamin-mineral supplement, an athlete should look for components such as biotin, calcium, chromium, copper, iodine, selenium, and magnesium. A supplement policy helps to control the amount and kind of supplements one takes. Some supplements have illegal or banned compounds and one should avoid them. Adverse effects of caffeine overuse include disruption of sleep patterns, insomnia, tremors, headaches, increase in cholesterol levels, irregular heartbeats, and increased risk of heart attack. The side effects of steroids include liver damage, inhibition of natural hormones, development of breast in males, aggression, cardiovascular problems, kidney problems, high blood pressure. Muscle cramps are caused by lack of oxygen in the muscles, muscle fatigue, low potassium, and low sodium. Smooth muscle cramps may be caused by gastroenteritis or menstruation. Athletes experience digestive distress because of reduced blood flow to the intestines, changes in intestinal hormones, dehydration, stress, anxiety, pre-event jitters, and altered absorption.

Prevention of bonking can be done by ensuring glycogen levels are high before exercise, and maintaining glycogen levels during exercise by eating or drinking carbohydrate- rich foods. Low blood glucose episodes in athletes can be handled by extra snacks high in protein and fats, use of glucose to raise the levels to normal, and rest to reduce blood glucose consumption. An athlete observing Ramadan should consume slow digesting foods, foods high in carbohydrates and fiber; Avoid sweets, fried foods, and foods high in sodium. Athletes with diabetes really need to observe their glucose levels because they are at a higher risk of experiencing hypoglycemia that can be lethal and fatal. Foods for diabetic athletes should include high carbohydrate meals with low glycemic index like high-fiber fruits, fruit juices, milk, pastas, legumes, and whole-grain breads.

. Athletes with eating disorders should be dedicated to strict training and dietary guidelines. They should use training schedules, competition, travel or any excuses to avoid food. Athletes usually develop eating disorders because they consume lots of energy and may think they are getting fatter when they are actually getting thinner. Consequences of eating disorders include reduction in bone density, muscle loss and weakness, and abnormally low heart rate and low blood pressure. In decreased performance, athletes become less active and eventually end with poor performance. Strategies for a good food environment for athletes involve provision of adequate and healthy foods before, during and after the competition. This keeps athletes nourished.

Middle –age and high school athletes are unaware of the side effects of alcohol. It is important to tell these athletes of how alcohol directly affects their performance. Alcohol reduces performance by causing electrolyte imbalance which exposes an athlete to the risk of musculoskeletal injuries; decreases testosterone levels hence a decrease in aggression and lean muscle mass and also impairs reaction time and the mental acuity for several days. Creating forums where teenage athletes are educated on the effects of alcohol on their performances and providing educative material are the strategies that can be used to discourage alcohol consumption. Travelling is a major concern with athletes because during such a time it’s hard to maintain optimal nutrition because of lack of knowledge on the foods to expect at the destination. Working with the food service staff is important because they are familiar with the foods names and nutrition content and can therefore inform the athlete of such details or provide an alternative that is similar to what the athletes are used to. Parents can however get involved through the packing of healthy foods for the athletes and also giving advice on the type of foods to eat at the fast foods restaurant. Examples of foods that can be packed for athletes include; a white meat sandwich of whole wheat bread, vegetable salads and fruits or healthy snacks like baked crackers and cottage cheese. Provision of buffet meals at a restaurant can save on the cost of food rather than the purchase of individual meals. However, parents and clubs can help save on cost through preparation of the meals themselves rather than buying.

A dietitian is a qualified professional who applies the science of nutrition to feeding and education of people on health and disease, while a nutritionist is a specialist in nutrition who gives advice to people with special needs, health problems or allergies. A sports dietitian on the other hand is a professional with experience and expertise in sports dietetics and gives nutritional advice to the athletes. Sport nutrition information can be found from the certified sports dietitian board (CSSD), which has experienced dietitians that can provide information on nutrition. To have a nutrition plan and convince athletes to follow it will require some evidence to show that the plan really works and also have the nutritional concept behind the working of the plan.