Diet plays an important role in sports performance. As there are a lot of activities in games and sports thus individual requires a specific diet to improve performance. As there are a lot of activities in games and sports thus individual requires a specific diet to improve performance. and many peoples don’t know about the effect of diet on performance. read this article to get full knowledge and the importance of diet on performance and we mention the list of essential nutrients below read that also.

In almost all sports activities the diet during training period should-be rich in complex carbohydrates along with low-fat diet. This diet helps to provide sufficient energy during the training period. The diet one week before the competition should be rich in complex carbohydrates (like rice, wheat, bread, potatoes, cereals, milk, cakes, etc.) This raises the glycogen stores of energy in the body. Vitamin and minerals should also be maintained during this period.

The meal before the competition should be taken at least 3 to 4hours before the competition. This diet should be rich in complex carbohydrates, low in fat, low in protein and low in fibers like milk, cereals, rice, wheat, bread, cake, potatoes, chocolates, etc.

The diet during the competition should consist of simple carbohydrates if required. It should be more in liquid form rather than hard stuffy form. It helps to maintain the water balance of the body along with sufficient quick energy sources like fruits, fruit juice, banana, etc.

A number of studies indicate that a particular diet can improve sports performance. As a matter of fact, a well-balanced diet may not guarantee success in sports but it is sure that the imbalanced diet definitely affects the performance adversely whether in sports or in other types of work. To know the role of a particular diet. it would be better to know the role of essential nutrients on performance.

List of Essential Nutrients

there are many essential nutrients in the diet you should know about these read the information given below to know more about essential nutrients:-

Fats: Fats are also very important for the body as they provide energy. More energy is required in prolonged sessions of heavy exercises and athletic events, aerobic exercises, long-duration events and athletic events, which is fulfilled by the fats. Various types of sports require different proportions of fat to muscles for maximum performance.

A minimum amount of fat is desirable for a distance runner, high jumper and a gymnast. These athletes require nominal fat. If they add weight it will hinder their performance. Distance swimmers need a certain amount of fat distributed near the skin surface to diminish the heat loss to the water.

Sources of fats essential for the well being of athletes are olive oil, seasame oil, Peanut butter, nuts like almond, peanuts, becans, cashews, etc. soya milk, walnut, tofu and fatty fish like salmon, tuna, etc. are other sources of fat.

Carbohydrates: Carbohydrates are also a major fuel for muscular contraction. Research studies suggest that carbohydrate is helpful in increasing the endurance of sportspersons. Carbohydrates should not be given to athletes in excessive amounts. It may be risky for them.

A low level of carbohydrate usually results in exhaustion. In the process of digestion of food, the body converts carbohydrates into glucose and keeps it stored in the form of glycogen. The athlete gets energy from this stored glycogen.

Good sources of carbohydrates are whole grains, cereals, potatoes, honey, fresh fruits,

beans, and milk, etc. Proteins: Proteins are very essential for the growth and development of tissues.

After the depletion of fats and carbohydrates, the body gets extra energy from the proteins. Regular exercise may increase protein need by 50-100° o in athletes for endurance. The results of various studies have shown that work performance is neither improved nor decreased by protein helps in the growth of lean tissues but does not have any significant effect on performance.

Vitamins: Vitamins are essential to regulate the metabolic process and growth and development. Depending upon the nature of sports, athletes may use mega doses of various vitamins to increase specific metabolic processes significant to improve the performance. Many studies proved that deficiency of vitamins impairs physical performances. For example, vitamin B complex enhances the fine motor control and vitamin E is essential for endurance in high altitudes.

Minerals: It is well known about minerals that their deficiency can decrease the performance especially during the exercises in a hot climate. Sweating reduces the amount of sodium and chloride in the body.

Excess amount of sodium and chloride in body excess amount of salt intake can lead to potassium loss and increased water retention. This condition can be harmful to persons with hypertension. Still, there is no clear cut indication of research studies that the excess amount of intake of minerals improves the performance.

Water: Water is essential for life. The deficiency of water in the body has shown decreased performance. Water is the most important nutrient for life. It regulates the body temperature, lubricates the joints, transport nutrients and brings the waste out of the body. On the other hand, the excess amount of water intake does not have any improvement in performance because it has no calorific value.

It can be concluded that there is no significant effect of diet on the performance. A well-balanced diet is essential to every sportsperson for presenting good performance in sports.

Summary:-


As there are a lot of activities in games and sports thus individual requires a specific diet to improve performance. In almost all sports activities the diet during training period should-be rich in complex carbohydrates along with low-fat diet. This diet helps to provide sufficient energy during the training period. 

The diet one week before the competition should be rich in complex carbohydrates This raises the glycogen stores of energy in the body. Vitamin and minerals should also be maintained during this period. The meal before the competition should be taken at least 3 to 4hours before the competition. The diet during the competition should consist of simple carbohydrates if required. 


It should be more in liquid form rather than hard stuffy form. A number of studies indicate that a particular diet can improve sports performance. As a matter of fact, a well-balanced diet may not guarantee success in sports but it is sure that the imbalanced diet definitely affects the performance adversely whether in sports or in other types of work. it would be better to know the role of essential nutrients on performance. 

If they add weight it will hinder their performance. Distance swimmers need a certain amount of fat distributed near the skin surface to diminish the heat loss to the water. Sources of fats essential for the well being of athletes are olive oil, seasame oil, Peanut butter, nuts like almond, peanuts, becans, cashews, etc. soya milk, walnut, tofu and fatty fish like salmon, tuna, etc. are other sources of fat. Carbohydrates should not be given to athletes in excessive amounts. 

It may be risky for them. In the process of digestion of food, the body converts carbohydrates into glucose and keeps it stored in the form of glycogen. The athlete gets energy from this stored glycogen. Depending upon the nature of sports, athletes may use mega doses of various vitamins to increase specific metabolic processes significant to improve the performance. 

Many studies proved that deficiency of vitamins impairs physical performances. For example, vitamin B complex enhances the fine motor control and vitamin E is essential for endurance in high altitudes. Excess amount of sodium and chloride in body excess amount of salt intake can lead to potassium loss and increased water retention. This condition can be harmful to persons with hypertension. 

Still, there is no clear cut indication of research studies that the excess amount of intake of minerals improves the performance. It can be concluded that there is no significant effect of diet on the performance. A well-balanced diet is essential to every sportsperson for presenting good performance in sports. 

source of information: books of physical education, many sports trainers, teachers, and sportspersons.

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