The Role of Proper Nutrition in Enhancing Physical Performance Research Paper

Introduction

Dieticians need to perceive the needs of each particular client and comprehend the codependent mechanisms within the human body that affect their decisions. Pre- and post-exercise nutrition must focus on replenishing energy stores within the organism through healthy food choices that prioritize energy recovery and support for body functions under constant stress. Thus, a nutrition plan must take into account how one can help their clients adapt to their daily physical strain efficiently.

The Importance of Proper Nutrition in Physical Exercises

Food and fluids are broken down into essential elements within the organism. Glucose and fatty acids are the primary sources of energy for the majority of cells in the human body (Whitney & Rolfes, 2021). One must select products that boost blood glucose before workouts to be productive under high-strain training. Carbohydrate-rich foods, such as rice and fruits, are vital for this step, as they provide energy-yielding nutrients (Whitney & Rolfes, 2021). At the same time, the rest period demands a different approach. Post-exercise recovery occurs partially through the use of fat storage within the body, so eggs, milk, and other protein sources are better suited for this goal (Sizer & Whitney, 2020). Thus, a complete meal must focus on both aspects and incorporate a complex system of nutrients.

One’s performance relies on one’s body’s ability to manipulate stored energy. Prolonged periods of increased physical activity require a high-protein diet since muscles draw power from their reserves that must be replenished sufficiently (Whitney & Rolfes, 2021). This process increases the strength and durability of said tissue. However, to produce energy through glycolysis, the organism requires pyruvate to continue the conversion of glucose into lactate and coenzymes (Whitney & Rolfes, 2021). The performance of a healthy person is boosted over time by a growing number of cells that create necessary elements from nutrients. During post-exercise rest, body fat provides approximately sixty percent of the energy supply (Whitney & Rolfes, 2021). Thus, people who adhere to a proper dietary regime can recover quickly and outperform those who do not possess the capability to store more glucose and fatty acids for rapid conversion.

Nutrition Plan

An appropriate nutrition plan for a physically active person should consist of elements that are depleted rapidly during exercise. Water is the primary priority in this step, which must be consumed in proportion to the lost weight before and after training, although sports drinks that can rapidly replace one’s lost fluids can be considered (Whitney & Rolfes, 2021). Next, carbohydrates must be assessed through daily calorie assessment tools. Nectars, potatoes, and fruits can be used for this goal, while protein from meats and milk must be added for a prolonged boost to one’s energy reservoir (Whitney & Rolfes, 2021).

300 to 800 calories per meal suffice this need efficiently. High-fat foods, such as nuts and avocados, serve as a suitable choice for post-exercise consumption (Whitney & Rolfes, 2021). Pre-exercise meals must contain less fiber and more carbs, while post-exercise ones must be high in carbs and low in fat. While sugars can serve as a source of energy, it is crucial to limit their intake to less than 6 percent of the total daily calorie count (Whitney & Rolfes, 2021). Thus, depending on the intensity of one’s routine, three meals and two snacks of 300 to 800 kcal help maintain one’s physique and health.

Conclusion

In summary, physically active people need to replenish their energy levels by consuming a proper amount of nutrients that restore glucose and fatty acids. Dieticians need to take into account the duration and intensity of one’s exercise routine to create a suitable nutrition plan, which may consist of a variety of products that contain carbohydrates, enzymes, fatty acids, and proteins. In conjunction, three meals and snacks per day cover all body requirements.

References

Sizer, F., & Whitney, E. (2020). Nutrition: Concepts and controversies (16^th ed.). Cengage Learning.

Whitney, E., & Rolfes, S. R. (2021). Understanding nutrition (16^th ed.). Cengage Learning.