Carbohydrates and lipids are also important macro-nutrients needed for nutrition in sports. The wrong macro-nutrient break down or the wrong timing of ingestion can have a huge affect on your performance or recovery from competition. Here’s a breakdown of how your body uses the nutrients and why and when you need them.

Carbohydrates

Carbohydrates are the main fuel source for your body. There are two types of Carbohydrates.

-       Simple

These are refined carbohydrates that are digested easily; or commonly known as sugar.

 

-       Complex

These are unrefined carbohydrates that digested slowly; commonly known as fiber. Complex carbohydrates will digests slowly so they will stay in your stomach longer. Making you feel full.

About 50-70% of you caloric intake should be a carbohydrate, depending on your nutrition in sports needs. A complex carbohydrate should be ingested about 1-2 hours before competition to provide a long chain of energy. After competition, within 90 minutes, a simple carbohydrate should be ingested. This fast digesting carbohydrate will refuel the body quickly.

Protein
The building block of the body is protein. It’s used to rebuild every type of cell in the body, especially muscle tissue. About 20% of your caloric intake should be protein, depending on your nutrition in sports needs. It should be spread evenly throughout the day. Protein digests slowly so it will stay in your stomach longer. Making you feel full.

Lipids
Commonly known as fat, lipids are used for energy and digestion. There are four types of lipids.

1)     Saturated

2)     Monounsaturated

3)     Polyunsaturated

4)     Trans


About 20-30% of you caloric intake should be from lipids, depending on your nutrition in sports needs. On top of being used as fuel and digestion, lipids take longer to digest like complex carbohydrates and protein do, so they will stay in your stomach longer. Making you feel full. Mono and polyunsaturated fats come from nuts and natural oils and are essential for proper digestion and other body functions. Saturated fat comes from animal products and can be harmful in large quantities. Trans is an engineered lipid and has been taken out of circulation due to harmful effects.  

Protein, carbohydrates and lipids are important macro-nutrients needed for nutrition in sports. They fuel, refuel, rebuild and sustain you before during and after competition. The wrong macro-nutrient break down or the wrong timing of ingestion can have a huge affect on your performance or recovery from competition.

 

Article Title:   Protein and Sports Nutrition