Introduction
Performance in sports is determined by several factors, and nutrition is among the most important ones. The food that athletes consume determines their level of performance, and it has a direct influence on their strength, recovery, and training. The dietary requirements of a sportsperson depend on several factors, including intensity of training, individual goals, the type of sport, and the environment in which they train. Therefore, proper nutrition precedes the attainment of success in sports. Research has shown that there is a direct correlation between nutrition and the level of performance among athletes. Researchers have studied different aspects of this issue, including the effect of low and high carbohydrate diets, the relationship between dietary intake and recovery periods, the effect of low and high protein diets on athletes, and the influence of supplementation on performance. Elite performers use various dietary strategies to meet their energy requirements based on factors like age, sex, and the intensity of the sport. The majority focus on the maximization of glycogen stores during training and competition. Athletes should ensure that their dietary intakes are controlled and well-researched because poor nutrition is associated with low energy levels, longer recovery periods, and increased incidences of injury, thus causing poor sports performance.
Low Energy Levels
Proper nutrition is one of the most important aspects of optimal performance in sports. Recent studies have found out that the type of dietary strategy chosen by an athlete determines their energy levels and achievement during sporting activities. For example, a scientific nutritional strategy comprising of fluids, caffeine, sodium, and carbohydrates supplies more energy when compared to a self-created strategy. Carbohydrates consumed before exercise increases performance and raises muscle glycogen stores (Bytomski, 2018). Planned and properly monitored training has been cited as an effective strategy that athletes use to improve their capabilities. However, the consumption of a carbohydrate-electrolyte drink before an event boosts performance significantly due to increased energy (Logue 2020). Scientists recommend several approaches for the enhancement of performance: adequate fluid intake, dietary supplements, and the optimization of micronutrients and macronutrients intake (Durkalec-Michalski et al., 2022). Large energy reserves are needed for optimal performance during training and competition. These can only be obtained through the consumption of proteins, carbohydrates, and fats in the right proportions. Poor nutrition deprives athletes of the essential energy required to optimize metabolism and performance (Bytomski, 2018). Moreover, a lack of the necessary minerals and vitamins affects the body’s potential to perform optimally. A diet deficient in iron and B vitamins affects the muscles strength and endurance, and leads to poor outcomes (Logue 2020). Poor diets that contain foods such as soda and sweets result in poor performance because athletes experience low energy levels as a result of blood sugar fluctuations.
Longer Recovery Periods
Recovery is one of the most important aspects of an athlete’s training regimen, and their consequent performance during competitions. In that regard, researchers have cited muscle glycogen synthesis as an important factor to consider when formulating a dietary strategy for maximum performance (Logue 2020). Traditionally, athletes focused mainly on recovery between training sessions so that they could engage in intensive training on a consistent basis. Asa result, their diets comprised of high amounts of carbohydrates and fluids. However, modern science is focused majorly on using nutrition to improve tissue adaptation as a result of the wear and tear experienced during training (Bytomski, 2018). Energy is very important for athletes to perform optimally. However, players in the sports field are gravitating towards finding ways of using nutrition to address training-induced muscle complications. Muscle building, repair, and recovery are important components of high performance (Durkalec-Michalski et al., 2022). The adaptation of muscles to physical stress is dependent on the type of stimulus applied. For example, endurance and strength training require varied dietary approaches. Muscular response to strenuous activities is determined by several factors, including the frequency, intensity, and duration of training. The rates of synthesis of certain proteins determine how muscles respond to training, and their readiness for competition (Logue 2020). Muscular function can be optimized and modulated by consuming foods before, during, and after a performance. Proper recovery after a competition is sped up by a diet that is rich in protein. However, the timing of food intake as well as the amounts consumed are critical. Complete recovery during training is important for muscle regeneration, and it is influenced directly by the type of foods consumed.
Increased Incidence of Injuries
The reduction or avoidance of injuries is critical in the attainment of high performance in sports. Athletes can achieve this by incorporating proper nutrition in their training regimen. In that regard, high-performing athletes must meet their daily dietary requirements for the supply of the necessary nutrients and energy. Low energy availability in the body due to poor nutrition increases the risk of bone stress injury and impairs training, thus leading to poor physical performance (Logue 2020). Research has shown that an energy intake of less than 30 kcal/kg of lean mass increases the probability of suffering injuries significantly. Poor nutrition is detrimental in sports because athletes consume low calories and suffer a deficit that affects their potential (Durkalec-Michalski et al., 2022). Moreover, the inadequate consumption of minerals, antioxidants, and vitamins increases the risk of injuries in elite athletes. For example, Vitamin D deficiency lowers bone metabolism and decreases muscular strength, two of the most common causes of poor performance (Bytomski, 2018). Inflammation is one of the main challenges that athletes face due to poor nutrition. Research has shown that the consumption of unhealthy fats found in processed foods and pastries is a major cause of inflammation among athletes (Logue 2020). Nutritionists recommended the avoidance of those foods and the consumption of healthier alternatives such as fish oil that is rich in omega 3 and that has anti-inflammatory properties (Sale et al., 2019). Athletes should take advantage of nutrition strategies that encourage optimal recovery, especially in cases where training and competition session are intense. Muscular atrophy results from the destruction of muscle protein and low rates of protein synthesis. Therefore, consuming high-protein diets in the recommended quantities is necessary for maintaining strong muscles that promote high levels of performance (Sale et al., 2019). Poor nutrition encourages muscle atrophy and the weakening of tendons.
Counterargument and Rebuttal
The importance of nutrition in determining sports performance has been downplayed by individuals who cite genetics as the underlying factor in the outcomes of physical activities. They argue that performance is determined by two main factors, namely training and genetics. Nutrition could be important, but they argue that it is a lesser important factor. For example, studies have shown that raising the levels of pre-exercise muscle glycogen prior to engaging in moderate-intensity activities does not enhance performance. This occurs because a larger portion of the glycogen is retained in muscles after exercise. Studies have also shown that the consumption of low glycemic index (GI) foods does not enhance sports performance.
Researchers have conducted many studies to evaluate the role played by genetic makeup in physical achievements in sports: they suggest that performance determinants, including athletic ability, muscle strength, and the predominant fibers that are found in muscles are genetic-based. Nutrition is not as important a factor because proper dietary intake with an inferior genetic makeup results in poor performance. The genetic composition of an individual determines whether they excel in long-distance running or sprints. Other factors that influence athletic achievement that are related to one’s genetic composition include muscle mass, flexibility, height, and aerobic capacity. These capabilities enhance productivity only when they are coupled with intense training.
The foregoing argument is flawed because of the foregoing discussion that is based on scientific evidence. Nutrition is as important as genetic composition because without proper nourishment, the body cannot function efficiently. The major goal of nutrition in sports is the provision of energy and the facilitation of proper functioning of body organs for optimal adaptation to physical loads (Sale et al., 2019). This explains why different classes of athletes adopt varied dietary strategies. Nutrition plans must be optimized and individualized in order to meet the energy requirements of athletes, depending on their sex, age, and type of sport. An important factor in dietary intake is timing and quantity. For example, an athlete should consume carbohydrates a few hours before training or competition as this provides adequate time for the nutrients to undergo metabolism and supply the body with energy for peak performance (Gejl & Nybo, 2021). After training, the first two hours are key in recovery. Therefore, athletes should consume nutritious foods, otherwise, recovery will be prolonged. Timing and quantity are important aspects in understanding the role that nutrition plays in influencing sports performance.
Conclusion
The level of performance in sports is determined by several factors, and nutrition is one of the most important ones. An athlete’s dietary intake determines whether they win or lose, and how their bodies respond to training and competition stimulus. Diet influences sports performance significantly, and it is important for athletes to adopt well-planned nutrition plans. Training enhances the modification of muscle structure and function by modulating body functions such as protein synthesis, metabolism, and the absorption of nutrients. Research has established a direct correlation between the choice of diet and sports performance. Poor nutrition results in poor performance because of low energy levels, longer recovery periods, and the increased incidence of injuries. Proper nutrition ensures optimal productivity by promoting protein synthesis, promoting muscle recovery and regeneration, and lowering inflammation. The choice of foods consumed is critical for athletes. For example, processed foods promote inflammation and injuries, while fish oil has anti-inflammatory properties that enhance performance through healthier muscles. Body recovery is determined by proper nutrition, and it is facilitated by the consumption of foods rich in essential amino acids. Poor nutrition prolongs the recovery period, and results in poor performance due to fatigue and weak muscles. Proper nutrition lowers the incidence of injuries by promoting the growth and strengthening of muscles. High consumption of junk food increases the risks of injuries, and as a result, influences performance in a negative manner.
References
Bytomski, J. R. (2018). Fueling for performance. Sports Health, 10(1), 47-53. Web.
Durkalec-Michalski, K., Domagalski, A., Glowka, N., Kaminska, J., Szymczak, D., & Podgorski, T. (2022). Effect of a four-week vegan diet on performance, training efficiency and blood biochemical indices in cross-fit trained participants. Nutrients, 14(1), 894. Web.
Gejl, K. D., & Nybo, L. (2021). Performance effects of periodized carbohydrate restriction in endurance trained athletes: A systematic review and meta-analysis. Journal of the International Society of Sports Nutrition, 18(37), 1-12. Web.
Logue, D. M., Madigan, S. M., Melin, A., Delahunt, E., Heinen, M., Mc Donnell, S-J., & Corish,
C. A. (2020). Low energy availability in athletes 2020: An updated narrative review of prevalence, risk, within-day energy balance, knowledge, and impact on performance. Nutrients, 12(3), 835-853. Web.
Sale, C., & Elliott-Sale, K. J. (2019). Nutrition and athlete bone health. Sports Medicine, 49(2), 139-151. Web.