Nutrition is a very important aspect of the life of a sportsman as it plays an instrumental role in improving one's energy levels, endurance, performance, strength, and overall fitness. Nutrition for sports is the foundation on which rests a person’s athletic success. After all, the kind of food one eats and the nutrients and fluids one consumes throughout the day only help an athlete or sports person to improve his/her body composition and eventually his/her performance, recovery, and other goals. Sports nutrition is unique to every person and is likely to vary from person to person, depending on their specific sport, activity, and energy demands. So let’s go ahead and look at every aspect of sports nutrition to know more about it in detail.

What is sports nutrition?

Sports and nutrition go hand in hand. To put it simply, the study and practice of diet and nutrition in enhancing one’s athletic performance and recovery are known as sports nutrition. Athletes encompass within its term, a wide range of sports professionals like swimmers, runners, weight-trainers, and the like, who require different energy levels and nutrition tailored according to their unique preferences. These competitive athletes have different goals and turn to sports nutrition to achieve them. For instance, some may want to gain muscle mass, some may want to alter their body composition, some may want to shed the fat percentage in the body, and others may want to enhance their athletic performance and endurance. Based on their sport-specific requirements, nutritional programs are designed for the respective athletes and sports persons. These sports nutrition plans cater to the total number of calories that need to be consumed, the time of consuming those nutrients, fluid intake, and supplementation that are necessary and specific to the kind of sport a person undertakes.

What is the role of protein in sports nutrition?

The role that protein plays in the life of an athlete or a sportsperson is very important. Athletes who participate in heavy and strenuous activities are likely to have an increased requirement to get protein in their diet. Protein is an important macronutrient that acts as building blocks of the body.Many people consume muscle gainer protein pre or post workout.It helps in muscle growth and recovery among athletes or adults who are looking to build muscle mass.An adequate amount of protein per individual also assists in maintaining a positive nitrogen balance in the body, which is essential for maintaining a healthy nitrogen balance in that body that is important for muscle tissues.Many people consider protein as one of the most important bodybuilding supplements but it’ s much more than that.It consists of structural combinations called amino acids that bind together in different ways to make bones, muscles, skin, tendons, hair and other tissues. They help with enzyme production and nutrient transportation as well. An athlete’s protein requirement is mainly to repair and rebuild muscle mass, which is disintegrated during the time of exercise or physical activity to help optimise storage in the form of glycogen, which is a source of energy for the body to perform during moderate to high-intensity workouts.

What are the different types of protein supplements ?

Protein comes in four different forms -whey, casein and plant-based vegan protein powders.
Whey protein : One of the primary proteins found in dairy products, whey protein is a by product of the cheese - making process, which provides a considerable amount of essential amino acids that are required to carry about the functions that proteins perform in the body.It is also usually found in a powdered form, which can be added to soft foods or smoothie bowls.However, there are many reports that suggest whey protein affects gut health due to the presence of lactose and is avoided by people who are lactose - intolerant or vegan.One scoop of whey protein gives you all the essential amino acids.Whey proteins are of three different types - whey protein concentrate(WPC), whey protein isolate(WPI), and whey protein hydrolysate(WPH).
Whey Protein concentrate is the least processed type of whey protein and is prepared by simple filtration and drying. It usually contains 70 to 85% protein along with fat, carbohydrate (lactose), and various vitamins, minerals and other micronutrients.
Whey Protein isolate is obtained when whey protein concentrate undergoes additional processing and purification, which makes for 90 % protein along with small amounts of fat and lactose.The additional processing causes degradation of the biologically active proteins, making it less pure compared to whey protein concentrate.However, its muscle building properties remain unaffected due to the degradation of the ingredients.
Whey Protein Hydrolysate : This form of whey protein powder is enzymatically disintegrated into a fine powdered form called peptides, which allows it to get quickly absorbed in the body.
Plant-based protein: Plant - based proteins are derived from plants of different types.Some of the common examples are soy, hemp, pea, and brown rice.Additionally, you are likely to find plant - based protein powders that are drawn out of either one or multiple plants, depending on the brand you choose.Different types of plant - based protein include soy, hemp seeds, pea, rice protein, lentil, seitan, and nutritional yeast among others are different types of plant proteins.Those who are allergic to soy protein can opt for other varieties of plant proteins or a plant - protein blend.Plant - based protein powders tend to have fewer branched - chain amino acids than whey protein.However, that doesn’ t make plant - based protein powders less effective as brands combine different plant - based ingredients to make up for the required amino acid profile.

What makes Wellbeing Nutrition’ s Superfood Plant - based protein supplement stand out ?

Wellbeing Nutrition has recently launched a Superfood plant-based protein supplement. It is a perfect protein and this blend is derived from potent ingredients sourced from all over the globe. Extracted from golden European peas(pea protein isolate), brown rice & chia seeds, this protein is available with the blend of microprotein plant peptides and dietary fibre, which makes it an effective plant-based pre and post workout protein for you. Additionally, it helps with better absorption and aids in bolstering the metabolism. It contains all essential amino acids branched chain amino acids, which are necessary to preserve and build lean muscle tissue. Additionally, it is a natural blend, which is free from artificial sugar and colourants. It is available in two flavours- Vanilla Caramel Protein and Dark Chocolate Hazelnut

What are some of the recommended supplements for athletes?

Apart from the Superfood Plant-Based Protein Powder that plays an instrumental role in enhancing performance, endurance, and muscle recovery, what athletes also need are electrolytes that are present in adequate concentrations to maintain muscle contraction, fluid balance, and neural activity. These help them with high performance and basic daily functions. Wellbeing Nutrition’s Melts Instant Energy are oral thin strips that are a 100% plant-based natural green tea caffeine, which combines with coconut water-based electrolytes to replenish the body with lost vitamins and minerals and bolster energy levels. Athletes must consume Melts Vegan Vitamin B12 and Melts Natural Vitamin D3 supplements that replenish the levels of these essential nutrients in the body. Vitamins B12 and D3 are also nutrients that are important for athletes. While vitamin B12 helps metabolic processes that influence exercise performance, along with red blood cell formation, muscle building/repair, and energy production, vitamin D3 aids in the growth and development of the bones, protein synthesis, regulation of electrolyte metabolism, and immune function.Iron supplements are also very important as it assists in the transportation of oxygen from the lungs to the rest of the body.People need sufficient oxygen transport to allow muscles to work.Athletes need to take iron supplements like Nano Iron Melts for muscle recovery as they undergo excessive training for competitions. One can also opt for Wellbeing Nutrition’s Korean Marine Collagen Peptides that supports growth and repair of cartilage tissue, along with providing relief from joint pain and inflammation. Apart from that, Pure Collagen peptides also help restore bone mineral density, support healthy bone metabolism and aid in bone health preservation.
Wellbeing Nutrition Slow Bone Support is another supplement that athletes can take to maintain healthy bone density and joint flexibility. They are capsules that are Non-GMO and more bioavailable than traditional tablets/capsules/sugar-filled gummies and contain vitamins for strong bones and joints. Delayed-release nanotechnology is designed to release slowly over 8 hours, in the absorptive, less sensitive areas of your gut to ensure maximum bioavailability of the vitamins and minerals. Slow Bone Support contains all the essential vitamins for bones in a capsule in capsule formula, that helps to protect the bones from age-related degeneration.

What are the age groups of people who can consume the aforementioned supplements?

While following a specific diet for sports is essential, athletes and sports persons must also consume nutritional supplements along with protein regularly.Those above the age of 18 can take the aforementioned supplements. For those who are below the age of 12 years, we recommend you consult your regular medical practitioner and doctor before adding them to your regular routine.