Nutrition and the relationship to athletic performance Essay

Nutrition and the relationship to athletic performance - Essay ExampleProper eating habits profligacy an integral role in fueling the clay to operate effectively. Even the well conditioned and best trained athlete go out have a hard time performing at peak level if improperly nourished. Also, it is essential for the athlete to understand that a balanced diet is critical not only for athletic excellence but also to maintain tissues that have been damaged during physical activity and, more importantly, for the young athlete who will pauperism the additional nutrients to allow for continued growth and bone development.Carbohydrate is the most efficient and recommended source of glucose that the consistency needs to produce energy. Once ingested, the body converts scratchs into glucose that will give the athlete power and stamina to endure high intensity, short duration activities. Excess glucose, called glycogen, is absorbed in the liver and muscle tissues for later use. If the bo dy lacks sources of carbohydrates, the body is forced to convert fat and protein into energy resulting in poor performance and increase fatigue.Carbohydrates are divided into two groups, the candid and complex carbohydrates. The simple carbohydrates, sometimes also referred to as the bad carbs, are commonly found in refined or packaged food such as sugar, candy, chips, milk, sweeten and, fruit juices. Although, these types of carbohydrates are easily digested, they lack essential vitamins and nutrients that can normally be found in food sources containing complex carbohydrates. They are so-called because, foreign the simple carbohydrates, complex carbohydrates take longer to digest but it brings with it the essential vitamins and minerals that the body needs on a daily basis. This type of carbohydrate is commonly found in fresh fruits and vegetables, oatmeal, rice, bread, cereal, pita, pretzel, muffins and, pasta dishes.Although there are many recommendations on the amount of ca rbohydrate to be taken daily, most experts agree that carbohydrate consumption should consist of at the most two-thirds (2/3) of any given meal, roughly 3 to 4 times of a individuals weight in pounds. This means, for example, a person weighing 160 pounds should consume about 480-640 grams of carbohydrate everyday to maintain his energy level. And as exercise and training increase, carbohydrate consumption should be increased appropriately. According to the studies made by Leslie Bonci M.P.H., R.D., the following increase in carbohydrate intake is recommended for the active athlete 3 grams/lb body weight for 1 hour of training4.5 grams/kg body weight for 2 hours training5 grams/kg body weight for 3 hours training, and 6 grams/kg body weight for 4+ hours of training (Bonci, n.d.a, Carbohydrate Needs section, par.1)Another technique used by endurance athletes, like bicyclers, swimmers and long-distance runners is carbohydrate loading or commonly referred to as