Why Water Intake Is A Must For A Marathon Runner?

Water

Proper hydration and water consumption is essential for every athlete, but for marathon runners, it is a vital aspect of performance and recovery. The human body is water-based, and maintaining the right hydration level is what keeps the body performing well, especially during long-distance running events such as marathons. Why Is Water Important To Your Body? Water plays several critical roles in the body, including maintaining temperature, facilitating nutrient transport, and supporting muscle function. In a marathon, the body sweats to cool itself down, and if this water is not replaced, it can lead to dehydration. What If You Don’t Consume Enough Water? Dehydration can affect your performance by reducing the body’s ability to regulate temperature, causing overheating, fatigue and even heat-related illnesses. This happens more in long-distance races, such as marathons, where the body constantly experiences physical tension while running. As muscles operate harder, they produce heat and need to avoid overheating. Therefore, the body sweats. Fluid loss and the loss of vital electrolytes, such as sodium, potassium and magnesium, may lead to cramping, dizziness and fatigue. Hydration will maintain the electrolytes balance to keep the muscles performing maximally. When Should A Marathon Runner Consume Water? Studies have shown that a 2% decrease in body weight from fluid loss negatively affects performance. Dehydration causes early fatigue, increased perception of effort, and slower recovery times. Water should be consumed before, during, and after the race to maintain stamina, keep muscles fueled, and support the cardiovascular system. When And How Much Water To Drink? The only thing is to have a random fluid intake throughout the day; water must be used in a stratified manner according to the runs. Runners must hydrate adequately before a marathon, not just on race day. Through the marathon race, water consumption must be systemic at regular 15-20 minutes intervals without letting dehydration develop. The amount of water a runner will need varies by individual sweat rate, weather, and intensity of the run; however, 400-800 ml per hour is a common recommendation. Post-Race Hydration Just like with completing a marathon, the need for hydration does not stop. It rehydrates and helps the body replenish its fluids, correct the imbalance of electrolytes and help it recover from a run. It minimizes soreness of muscles, assists the removal of toxins in the body, and stimulates tissue repair. Consume More Water Proper hydration is not optional but a must for marathon runners. This is a prerequisite to maintaining optimum water intake before, during and after a race. Maintaining this kind of water intake will be a way of maximizing performance, preventing injury and ensuring a speedy recovery. Hydration, then, would make runners push to the finish line. The Sportz Planet Desk,Atharva Shetye

What Is Creatine And How Does It Benefit Athletes?

Creatine

Creatine is a product that occurs naturally in much lower concentrations in foods such as meat and fish. In the body, it’s produced from amino acids. It accumulates predominantly in the muscles, where the compound, through its production of energy for high-intensity activities, performs the central role. For athletes, for some time, creatine supplements have long been a favorite performance-enhancing product that aims at recovery, thus accelerating muscle growth. What Does Creatine Do? The main role of creatine is replenishing adenosine triphosphate, which is the major energy carrier in the body. ATP is used very rapidly during intense physical activity and once the stores are depleted, performance will start to decline. Creatine replenishes phosphocreatine stores in the body that enable a faster regeneration of ATP, which is critical for activities requiring short bursts of energy like weightlifting, sprinting, or any explosive exercise. Benefits Of Creatine For Athletes 1. Increases Muscle Strength The most widely noticed benefit of creatine is the increase in muscle strength. Creatine ensures that the muscles are well-stocked with fast energy sources that can be utilized for short as well as very intense exercises so that the person being able to do a higher number of repetitions and eventually, has better overall gains in strength. This is specifically helpful for athletes who are performing resistance training or power-based sports. 2. Muscle Building Creatine enhances muscle protein synthesis; this is the process through which the body develops new muscle tissue. Creatine improves strength, which enables athletes to train harder and longer. Improved strength indirectly favors muscle building. Long-term use of creatine often leads to massive muscle gains, mainly in the presence of regular strength training programs. 3. Improves High-Intensity Performance It is well-known that creatine supplementation increases performance in exercises requiring short, explosive bursts of energy, like sprinting, jumping, or lifting heavy weights. This is because it keeps higher levels of phosphocreatine in the muscles, which implies that there is energy ready to be used for explosive movements. Hence, creatine is most beneficial for athletes in football, basketball and track. 4. Muscle Recovery Aid Creatine also speeds up the recovery process for muscles after a workout. It reduces the time muscles require to heal, thereby reducing general fatigue and soreness and enabling athletes to train more often with less recovery time. It is very helpful when there are heavy training periods or competitions. In a nutshell, creatine is a very versatile supplement, scientifically supported which benefits athletes by displaying the elements that include increased strength and muscle growth, improved performance and fast recovery. The Sportz Planet Desk,Atharva Shetye

How Sports Psychology Is Turning Out To Be A Game Changer?

Sports Psychology

It would not suffice in a changing world of sports to depend only on physical prowess and raw talent. The internal strength, concentration, motivation and endurance among the athletes have all led to the degree of success an athlete achieves and are the emerging psychological aspects that have shaped the area of sports psychology. As the science of sports continues to emerge as a major science in the modern world, sports psychology has emerged as an important discipline for competitive athletes at all levels: from elite professional athletes to weekend enthusiasts. And in India, the field is witnessing growing interest and development in itself-it is indeed a sea change in the way sports are approached. What is Sports Psychology? In the simplest words, sports psychology identifies how some of these psychological elements — anxiety, stress, concentration and motivation — affect one’s physical performance. This science behind sports psychology offers various techniques to sportspersons that help them overcome their mental barriers, concentrate on their work and enhance the overall performance. Whether it is visualizing a shot or developing methods of relieving stress to cool down pre-game jitters, sports psychologists provide practical tools that let one reach their optimal level. But then sports psychology is not restricted to elite athletes and Olympic contenders alone. People conducting regular fitness activities use these mental strategies for better workout results, stress management and staying motivated. In a country like India, where sport culture is also experiencing a shift, it has now started realizing that sports psychology in India can be of great importance for the development of the athletes of the future, not only physically but mentally too. Is Sports Psychology Just A Form Of Mental Conditioning? Sports psychology is often mistakenly held to be a form of mental conditioning with the aim of polishing performance in the scope of competition. However, its scope extends much wider. It is a coverage of mental and physical well-being, how the mind leads to the body and what kind of impact goes from one source and effect to another. The main role of a sport psychologist is to help athletes manage pressure, expectations and setbacks within high-stake environments. For example, sports legends like Michael Jordan, Kobe Bryant and Shaquille O’Neal are very popular in talking about the use of sports psychology to excel in peak performance at critical moments. In using psychological strategies, such as staying in “the flow” or achieving “the zone,” athletes like these perfected their games. Such techniques are integral to sports psychology but are not only applicable in elite settings; they are useful in everyday athletic pursuit. The Emergence of Sports Psychology In India Indian sports science and sports psychology are relatively new fields, but are fast developing. The Indian sports fraternity increasingly emphasizes the mental preparation area and now sports psychologists are cooperating with the athletes in a wide range of sports, from cricket and football to tennis and badminton. Interest in sports science has been high in India in the last few years as professional leagues such as IPL and the Pro Kabaddi League have undergone induction. With the increase in competition, athletes find every possible psychological advantage for themselves. Thus, Indian sports psychology is definitely not something that happens at the tail end; it has more of becoming an integral part of training schedules for professional athletes. Indian sports psychologists provide support to top as well as amateur sport people, enabling them to dispel psychological hurdles, stay focused and perform under pressure. By using mindfulness training, progressive muscle relaxation, CBT and hypnosis, sportspersons learn how to stay mentally crystal clear and focused-things that all can make a difference between achieving a peak as well as non-peak performance. Future Of Sports Psychology In India Thus, with this evolution, sports psychology in India is seen to expand exponentially. The country has already produced some world-class athletes in cricket, badminton and wrestling and there is this realization that to really compete at the top levels of the game, the mental aspect cannot be taken lightly. Sports psychology can impact areas including mental toughness in training, self-confidence boosting and stress and anxiety management, among others. Such applications would open the floodgates to a paradigm shift for preparing, training and performing on the field for the Indian sports industry. As the fitness culture grows in India, sports psychology can play a key role in promoting physical activity and encouraging people to stick to their exercise routines. Whether you’re a professional athlete or are someone simply looking to improve your fitness, mental strategies from sports psychology can better both your performance and your general well-being. The confluence of sports science and sports psychology is really the harbinger of exciting times in Indian sports development. With the focus on attaining both physical conditioning as well as mental toughness, Indian athletes are well poised to break new limits in performance. The integration of sports psychology into the Indian scenario has truly proven to be a great tool in fashioning a more holistic and successful sporting culture, whether by embellishing the skills of elite players or helping all manner of exercise enthusiasts reach their fitness goals. The increasing importance attached to mental wellness in sports by the nation will definitely propel sports psychology as one of the most pivotal influences on the shaping of athletic excellence as a whole throughout the country. The Sportz Planet Desk,Atharva Shetye

What Sports Science Says About Athlete Nutrition And Performance?

Sports Science

Sports science and sports nutrition are relatively new fields and there is always new knowledge that challenges age-old beliefs. Where traditional advice on athlete health and performance seems to be plentiful, science now reveals how many of these concepts are no longer valid.  Here’s a look at six health myths and what sports science in India and around the world reveals about their accuracy. 1. Must One Train Early in the Morning? Athlete performance is not dependent on exercising at a particular time of day. Although there have been recommendations to “jumpstart” the day through early morning exercise, sports science experts note that every person has the best time for exercising. While some may respond well to morning activities, others are more successful in the afternoon or at night when their muscles have been warmed up. While it is true that athletes do better when consistent and full of energy, rather than at a particular time of day, walking continuously versus walking with breaks to burn more calories does indeed work. 2. Does Walking With Brakes Burn More Calories Than Nonstop Walking? Recently new research disproves some previously held beliefs about interval walking not being more calorically efficient than continuous walking: a recent study shows walking bouts of just a few steps broken up by rest intervals with breaks, requires significantly increased energy consumption compared to similar distance and duration walked continually, offering useful insights on sports nutrition and planning work outs and the capability for short spurts of events that could potentially allow greater increases in athletes’ capacities than originally thought. 3. Can Saunas Help Burn Fat? Athletes rely on saunas to “melt away” body fats. Science in sports negates this by confirming that saunas do not actually have an effect on fat loss; they only temporarily contribute to water weight via sweating, which will then revert with water intake. Still, saunas serve their purpose in the health of the athlete: they relieve muscle tension as well as promote recovery by inducing the increase of endorphins. Saunas could be used during the rehabilitation of an athlete, but will never fill the need for a properly balanced nutrition and exercise lifestyle. 4. Cold Showers Give You the Common Cold—or Do They? A belief continues that, especially in winter time, cold showers are something which leads to a bad case of the common cold. Sports science, however contradicts this by stating it is not the temperature itself which causes the cold. In fact, while acute cold exposure may cause uneasiness, it is actually a stimulus which cannot in and of itself lead directly to illness. In athletes as well as other human subjects, cold showers, without risk, can thus become part of a treatment strategy, especially since exposure to cold has been shown in multiple studies to have an added value of improving circulation, lowering inflammation, etc. 5. Losing Weight: Would Never Consider Fried Foods? The idea that the removal of fried foods is what leads to weight loss is only partially true. Although the removal of fried foods may lead to less calorie intake, a balanced approach to athlete nutrition is required to achieve the ideal weight. Healthy portions combined with strength training and cardiovascular exercise would prove a better way towards health. In sports science, it is emphasized that maintaining a calorie balance through careful eating and regular activity is more important than following strict dietary rules. 6. Are carbohydrates and fats the enemy of an athlete? The rise of high-protein diets has unfairly cast a shadow on carbohydrates and fats. Sports science reminds us that both are crucial to athlete health and performance. Carbs provide critical fuel for the brain and muscles, while healthy fats support hormonal balance and cellular function. Instead of cutting these nutrients out, athletes should add more complex carbs in the form of whole grains and vegetables and unsaturated fats from olive oil, nuts, and avocados. With all this, sports science is challenging many of the health beliefs that have hung around for centuries. For athletes, proper balanced nutrition and the latest research on health practices are keys to optimizing performance and overall well-being. Rather than embracing myths, athletes can rather leverage pieces of evidence-based insights from sports science in India and the rest of the world to make the right decisions regarding their health and performance. The Sportz Planet Desk,Atharva Shetye

The Importance of a Nutritional Breakfast to an Athlete

A nutritious breakfast boosts endurance, muscle recovery and cognitive function, essential for athletes' optimal performance and energy.

A good breakfast is the key preparation for any athlete in the quest for optimal performance and recovery. In 2024, studies underpin the necessity of a nutritional breakfast, as statistics from that year provide evidence of its influence on achieving athletic success. Studies show that 75% of athletes with a well-balanced breakfast exhibit better endurance and strength (Journal of Sports Medicine, 2024). Breakfasts containing complex carbohydrates and proteins build stores of glycogen that are essential for energy. Athletes who have whole grains and lean proteins for breakfast can show muscle recovery rates 20% higher than others. (Nutrition Research Reviews, 2024). Improved Muscle Synthesis Besides, a protein-rich breakfast boosts muscle synthesis. It was reported that 20-30 grams of protein intake by athletes in the morning leads to a 25% increase in muscle protein synthesis compared to skipping breakfast. This becomes critically needed for muscles to repair and grow. Improved Cognitive Function Breakfast also demonstrates an impact on cognitive function. In fact, athletes who had a healthy breakfast perform 15% better in reaction time tests, significant parameters in respect to sport activity. A healthy breakfast performs the function of keeping blood sugar levels stable. As a result, it can reduce tiredness and improve concentration. It has been reported that professional athletes with normal blood sugar levels have faced only 30% of the collapse in performance during extreme training. Schematically speaking, a nutritious breakfast is indispensable to any athlete, as it influences energy levels, recovery of muscles, cognitive function, and overall performance. Such figures are colossal and resolutely supportive of the fact that a well-balanced breakfast should feature in daily routines for any athlete desiring peak performance. The Sportz Planet Desk,Atharva Shetye

The Science of Athlete Recovery: A Sport-Specific Approach

Science shows that recovery plans for athletes vary by sport, age, and gender for optimal performance.

The process of athlete recovery is as complex as it can get, depending on which sport they take part in. For instance, an endurance athlete, like that marathon runner, will need prolonged muscle recovery and cardiovascular revamping. On the other hand, sprinters require fast muscle repair and nervous system recovery. These contrasting recovery methods are what make the difference in their performance in the field with a view of ensuring the athlete is at their very best while back in the sport. Age Recovery also depends on the athlete’s age. At the Paris 2024 Olympics, the Indian contingent had athletes from 14-year-old swimming sensation Dhinidhi Desinghu to 44-year-old tennis legend Rohan Bopanna. Recovery for a competition to a teenage swimmer like Desinghu contradicts a 44-year-old veteran like Bopanna. Younger athletes may recover more quickly due to their age, while older athletes often require more focused strategies to maintain their physical condition. The Complexities of Female Athlete Recovery The added complications of female athletes and recovery are mostly related to the effects of the menstrual cycle on biomarkers and the associated signals that stimulate hormonal activity. This can have an effect on sleep and muscle repair as well. Therefore, a female athlete’s ability to perform at their best through different stages of life makes it necessary to have some special challenges in the recuperation plan. More and more, recovery plans are taking into account sport-specific methods, needs based on age and needs based on gender. The development of the history of sports scoping science has been one that lays it very clear—recovery is not one-size-fits-all. It needs an individual prescription in which the specifics of each athlete are taken in. Only then will there be a possibility of optimal sports performance and longevity. The Sportz Planet Desk,Atharva Shetye

SportSci Summit 2024: Spotlight on Understanding Athlete Necessities

Anuradha Khole emphasizes the crucial role of rapport in sports nutrition for personalized plans and overall athlete well-being.

The Sportz Planet– SportSci Summit 2024, Season 1, held at Radisson Blu, Mumbai International Airport, was a landmark event aimed at advancing the understanding of sports science. The summit brought together leading experts to discuss various aspects of sports science, with a particular focus on the often overlooked area of nutrition and mental fitness in athletics.  Among the distinguished speakers was Ms. Anuradha Khole, the founder of Anusattva. She is a renowned Sports and Clinical Nutritionist, Certified Diabetes Educator, Certified Nutrigenomic Counselor, and an ACSM Certified Personal Trainer. Anuradha Khole: Leading the Way in Sports and Clinical Nutrition Ms. Anuradha Khole emphasized the importance of nutritionists building a strong rapport with athletes to effectively address their concerns and provide tailored nutritional advice. She said, “It is important for a nutritionist to build a rapport with the athlete and understand their concerns, listen to them, what are the exact problems and then go ahead with the suggestions.” The Importance of Building Rapport with Athletes 1. Personalized Nutritional Plans Building a rapport allows nutritionists to gain deeper insights into the athlete’s lifestyle, preferences, and specific needs. This understanding enables the creation of personalized nutritional plans that cater to the unique demands of each athlete, ensuring they receive the most effective guidance for their performance and health goals. 2. Trust and Communication Establishing a strong relationship fosters trust, which is essential for open and honest communication. Athletes are more likely to share their true concerns, struggles, and feedback when they trust their nutritionist. This transparency is crucial for identifying underlying issues and making necessary adjustments to their diet and overall nutrition strategy. 3. Addressing Mental and Emotional Well-being Nutrition plays a significant role in an athlete’s mental and emotional well-being. By understanding the athlete’s mental state and stressors, nutritionists can recommend dietary choices that support mental health, enhance mood, and improve overall psychological resilience. A good rapport ensures that the nutritionist is aware of these factors and can address them effectively. 4. Holistic Approach to Performance Building rapport allows nutritionists to adopt a holistic approach, considering all aspects of the athlete’s life, including training routines, sleep patterns, and stress levels. This comprehensive understanding enables the development of integrated strategies that not only focus on nutrition but also enhance overall performance and recovery. 5. Motivation and Adherence Athletes are more likely to adhere to nutritional plans and recommendations when they feel supported and understood by their nutritionist. A strong relationship motivates athletes to stay committed to their goals and follow the guidance provided. This adherence is crucial for achieving long-term success and optimal performance. Building a rapport with athletes and understanding their concerns is a fundamental aspect of sports nutrition. It ensures that nutritional strategies are tailored to meet individual needs, fostering trust and open communication, addressing mental and emotional well-being, adopting a holistic approach, and enhancing motivation and adherence.  The insights shared by Ms. Anuradha Khole at The Sportz Planet– SportSci Summit 2024, Season 1, highlights the critical role of rapport in optimizing the health and performance of athletes. The Sportz Planet Desk,Atharva Shetye

How much exercise do athletes need?

Discover how much elite athletes train: from marathoners to swimmers, here’s their intense workout regimen.

Indian cricket icon Virat Kohli once mentioned that he dedicates at least 4 hours to exercise on a non-match day. Football great Lionel Messi allocates just an hour per day to his exercise routine. Athletes are known for their rigorous training routines and high levels of physical fitness.  However, the amount of exercise required can vary widely depending on the sport, the athlete’s level, and individual needs. Here are some insights and statistics on how much exercise athletes typically need. Endurance Athletes For endurance athletes such as marathon runners and cyclists, training typically spans 20-30 hours per week. This extensive regimen includes long-distance runs, cycling sessions, and cross-training activities to build cardiovascular endurance. Elite marathon runners, for instance, may train up to 180-200 miles (290-320 km) per week, often split into twice-daily sessions. According to a 2023 survey by the International Association of Athletics Federations (IAAF), this rigorous schedule is essential for building the stamina needed for long-distance competitions. Eliud Kipchoge, the world record holder in the marathon, often runs about 200 miles per week in the lead-up to major races. His training routine includes long runs, speed work, and strength training to ensure he maintains peak performance. Professional Swimmers Professional swimmers also dedicate a significant amount of time to training, often between 20-25 hours per week. Their sessions include swimming multiple kilometers daily, along with dry-land strength training and flexibility exercises. A 2023 report by the International Swimming Federation (FINA) found that professional swimmers swim an average of 10-15 kilometers per day during peak training periods. This high volume of training is crucial for improving speed, stamina, and technique in the water. Katie Ledecky, a multi-time Olympic gold medalist, follows a rigorous training schedule that includes swimming upwards of 12 kilometers per day, complemented by weightlifting and core exercises to enhance her strength and endurance. Strength Athletes Strength athletes, including weightlifters and bodybuilders, typically engage in 5-6 days of training per week, with each session lasting 1-2 hours. Their routines focus on lifting heavy weights, performing compound movements, and incorporating rest days for muscle recovery. The specific needs of these athletes require a balanced approach to build muscle mass and strength while allowing adequate time for recovery. Olympic weightlifter Lasha Talakhadze trains six days a week, focusing on a mix of snatch and clean and jerk exercises. His training sessions also include accessory lifts and mobility work to ensure his muscles and joints remain healthy and flexible. Team Sport Athletes Team sport athletes, such as soccer, basketball, and football players, often train 10-20 hours per week. Their training includes a mix of skill drills, conditioning exercises, strength training, and practice games. Professional soccer players, for example, typically engage in 12-15 hours of training per week. Data from the Union of European Football Associations (UEFA) indicates that this balanced approach helps maintain fitness and skill levels while preventing burnout. The intensity of training usually increases during the pre-season to prepare athletes for the competitive season. LeBron James, a top basketball player, engages in 15-20 hours of training per week. His routine includes shooting practice, defensive drills, conditioning workouts, and strength training to enhance his endurance, power, and game performance. Tennis Players Top tennis players usually train 4-5 hours per day, six days a week, involving on-court practice, strength training, agility drills, and match simulation. According to the International Tennis Federation (ITF), professional tennis players spend around 25-30 hours per week on combined on-court and off-court training. This comprehensive regimen enhances both physical and technical skills, allowing players to compete at the highest levels. Novak Djokovic follows a rigorous training schedule that includes daily sessions focusing on footwork, stroke technique, and mental conditioning. His training also incorporates strength and endurance exercises to maintain his physical fitness throughout the season. Individual Variability and Personalized Training Individual needs can vary significantly among athletes, influenced by factors such as age, training experience, injury history, and specific goals. Personalized training plans are crucial for optimizing performance and minimizing the risk of overtraining and injury. Coaches and sports scientists continuously refine these plans to ensure athletes achieve peak performance while maintaining their health. The amount of exercise athletes need depends largely on their sport, competitive level, and personal factors. General guidelines and sport-specific statistics provide a framework, but individualized training programs are essential for reaching athletic potential. As of 2024, advancements in sports science continue to refine these recommendations, helping athletes train smarter and more effectively. Whether you’re an endurance athlete, a strength athlete, or a team sport athlete, understanding and integrating the specific exercise needs into a personalized training plan can lead to better performance and reduced risk of injuries. The Sportz Planet,Atharva Shetye