HEALTHFUL NUTRITION RECOMMENDATION FOR BETTER PHYSICAL PERFORMANCE

It is an undisputable fact that the diet that is optimal for health is also optimal for physical or sport performance.
There is a great need for us to ask a question like "what should i eat during training"?

Ron maughan, an expert in exercise metabolism and sports nutrition, recently noted that the main role of nutrition for athlete may be to support consistent intensive training.

Athletes involved in daily physical activity of a prolonged, intensive nature, such as long-distance running or football, need to maintain adquate energy balance to sustain  and workout intensity.
Heavy prolonged exercise also may adversely affect the immune system predisposing the athlete to illness may interrupt training. To help optimize training and prevent illness, athletes should consume a daily diet rich in nutrient- dense carbohydrate and high quality protein in order to provide adequate energy for muscular activity and maintenance of an optimal body weight and composition. Such a diet will also provide adequate amounts of vitamins, minerals, other nutrients to help maintain optimal immune system functions.

Athletes should also maintain optimal fluid intake, particularly in high heat-stress environments.

Proper nutrition should enhance the physiological responses to training, and thus enhance competitive sports performance.
It is a well established fact that the ingestion of good just prior to competition will not benefit physical performance in most athlete events,yet the pregame meal, so to speak , is one of the major topic of discussion among athletes.
A numbers of special meal have been utilized throughout the year because of their alleged benefits to physical performance and special product have marketed as prevent nutritional supplement.
Although research has not substantiated the value of any one particular precompetition meals. Some general guidelines have been developed from practical experience over the years.
There are several major goals of the precompetition meal that may be achieved through proper timing and composition.
In general, the precompetition meal should do the following:
1. Allow for the stomach to be relatively empty at the start of competition.
2. Help to prevent or minimize gastrointestinal distress.
3. Help avoid sensations of hunger, or fatigue
4. Provide adequate fuel supplies, primarily carbohydrate, in the blood and muscles.
5. Provide an adequate amount of body water.

In general, a solid meal should be eaten about 3 to 4 hour prior to competition.
This should allow time for digestion occur so that the stomach is relatively empty, yet hunger sensation are minimize.
However, pre event emotional tension or a anxiety may delay digestive time, as well as a meal with a high fat or high protein content. Hence, the competition of meal is critical. It should be high in Carbohydrate, low in fat, and to moderate in protein, providing for easy digestibility.
The composition of the precompetition meal should not contribute to any gastrointestinal distress such as flatulence, increased acidity in the stomach, heart burn or increased bulk that may stimulate the need for a bowel movement during competition. In general, food to be avoided Include gas forms like beans spicy foods that may elicit heartburn, and bulk food like bran products. High sugar compound may delay gastric emptying or create a reverse osmotic effect, possibly Increasing the fluid content of the stomach,which may leads to a feeling of distress cramps or nausea.