Why Pulses Should Be Consumed By Indian Grassroots Level Athletes?
Sports science and nutrition are the need of the hour for an athlete at the grassroots level. In this case, grassroots level athletics in India might be deprived of full-fledged and proper nutritional and training resources, where these aspects are very much needed. What Can Pulses Do For Grassroots Athletes? Among several food groups, pulses can work wonders for such athletes. Including pulses in daily diets can provide the necessary nutrients to have optimal performance and ensure long-term health by overcoming many of the challenges faced by emerging athletes in India. Role Of Nutrition In Sports Nutrition in sports has been stressed as an essential aspect by science. Nutrition in sports has received more emphasis lately in the case of Indian society. It remains untouched how that deficit present in simple and easily accessed food sources creates an impact on an athlete’s body and psyche. Pulses such as lentils, chickpeas, beans, are food that is protein- and fiber-rich along with containing many essential micronutrients. They could be helpful to grassroots athletes since they may not afford to take pricey supplements or sports diets at a hefty cost. Role Of Protein In Muscle Building And Recovery One of the greatest advantages of pulses is that they are rich in proteins, which are essential for repairing and building muscles. It has been widely proved in the scientific field of sports science that the role of protein in recovery and muscle synthesis. Grassroots athletes, especially from developing regions in India, hardly access animal-based sources of proteins. Animal-derived protein sources tend to be very expensive, but the pulses can adequately bridge this gap with a slight stretch on the athlete’s purse. These pulses deliver constant levels of carbohydrates, which are the preferred fuel for endurance. For the long-duration athletes like running, cycling, or field events, slow-digesting carbohydrates release constant energy while limiting the possibility of fatigue. This energy constancy is the cornerstone of performance peak as found in sports science literature on endurance nutrition. Correction Of Nutrient Deficiency Moreover, pulses fill common gaps of nutrients in day-to-day diets. Among the grassroots athletes, iron and folate deficiencies prevail, impacting athletic performance and overall health. The pulses are abundant in such key micronutrients that enhance oxygen transportation in blood as well as cognition, both are crucial to sports performance. Power Of Pulses For Grassroot Athletes Pulses integration into the day-to-day diet of grass root level athletes throughout India would then become an easy and effective nutrition strategy that further enhances performance while promoting long-term health. So, the thrust on nutrient-dense but cheap foods such as pulses, developed through sports science in India, can then help provide better opportunities for the athletic performance of all despite geographical or financial variations. The Sportz Planet Desk,Atharva Shetye
What Should Be The Estimated Calorie Intake For An Indian Grassroots Level Athlete?
An athlete at the grassroots level, particularly in India, should get proper nutrition to excel and stay healthy. Estimating calorie intake is a big issue in ensuring that these athletes are at their prime with their energy levels and get all they can out of it. However, how the correct balance of nutrition could be established for these athletes in India can only be understood after analyzing sports science and their individual needs. Athlete Health And Sports Science Sports science is all about how the body will respond to physical activity and therefore improving performance through nutrition, training and recovery among others. Sports science still lags behind in many of the Indian grassroots levels however is gaining popularity. Much work, however, remains to implement scientific training and nutritional strategy at the grassroots level within India. Involvement in sports for an athlete depends upon various aspects, like genetic factors and intensity of physical activity done, alongside dietary inputs. Healthy nutrition should provide a perfect balance between the intake of macronutrients, micronutrients and fluid. This can be one of the primary requirements for every athlete involved at the grassroots level. Grassroots athletes in India, however, face serious challenges as resources and awareness about good nutrition through sports science in India are less. Calorie Needs For Grassroots Athletes In accordance with their age, gender, body composition and the intensity of training, the calorie needs of grassroots athletes in India will be different. According to sports science, it is generally asserted that athletes require more calories than sedentary populations to support both training and recovery. For a male athlete at the grass root level, his daily requirement may be around 2,500 to 3,000 calories. For female athletes, their daily requirement may be approximately 2,000 to 2,500 calories. These will depend on the frequency of training, type of sport and climate conditions. Challenges And Solutions For Sports Nutrition In India Indian sports nutrition is still evolving. Major challenges at the grassroots level exist. Athletes at that level may not get proper nutrition from experts about their needs and sometimes may face issues about including different foods because of culture. Therefore, Indian sports nutrition has to emphasize a locally available nutrition plan which may be inexpensive and should be able to provide adequate carbohydrate intake to supply energy, adequate amount of protein to build muscle and replenish muscles and fat in adequate amounts for long periods of endurance. An estimated calorie intake of 2,500 to 3,000 calories for male athletes and 2,000 to 2,500 for female athletes at the Indian grassroots level can be considered a good starting point. However, the state of sports science and sports nutrition in India should remain moving forward, providing grass root athletes with appropriate education in the areas of nutrition and importance of balanced diets. Indian athletes, with better understanding and support, will surely get better health care outcomes and walk toward overall improvement in performance in national and international arenas. So as an Indian grassroots athlete, lets us know how much calories do you consume? The Sportz Planet Desk,Atharva Shetye
Do Indian Athletes Really Need To Consume Energy Drinks?
Energy drinks have become the new rage among athletes all over the world, including in India, as a quick source of energy and endurance. But the benefits and risks, especially for Indian athletes at the grassroots and elite levels, are more critical and require close examination. While energy drinks provide instant energy, their role in sports performance, especially long-term athlete health, is a topic of debate. Consuming Energy Drinks By Grassroots Level Athletes In grassroots levels of sports, nurturing young talent is on focus. Energy drinks cannot be the best option. The sports science in India focuses on building the foundational nutrition, adequate hydration and a healthy diet for performance optimization. Most of the athletes at the grassroots level are still in the developmental stage, so it is very important to focus on whole foods that provide sustained energy without the side effects of caffeine and sugar that are commonly associated with most energy drinks. For young athletes, a good foundation in sports nutrition that is composed of adequate proteins, carbohydrates, fats, vitamins and minerals is essential rather than artificial stimulants. Limited Knowledge At Grassroots Level Finally, there is limited knowledge of sports science at the grassroots level. Most of the coaches and athletes lack proper knowledge concerning the effect of energy drinks on the health of athletes. The energy drinks make the athlete feel energetic, which may later result in a disaster, for example, energy crash, dehydration, or digestive problems which may eventually affect performance. This is particularly a cause of worry for athletes from India as sports infrastructure as well as education regarding sports science in India still is developing. Thus, there is a need for holistic nutrition and fitness training, where one focuses more on the natural sources of energy like fruits, whole grain and lean proteins. Consuming Energy Drinks By Elite Level Athletes At the elite level, it may vary. Elite athletes, who are exposed to intense training sessions and competitions, may sometimes find energy drinks useful when used judiciously. In such situations, energy drinks could be useful for rapid replenishment of glycogen stores or as a boost during particularly intense or prolonged training sessions. However, even at the elite level, it is important to focus on sports nutrition and not over-rely on energy drinks. Many professional athletes collaborate with nutritionists and sports scientists who will help them personalize diets toward specific needs. These can be tailored to promote healthy long-term athlete health without relying on dangerous shortcuts. Holistic Nutrition Approach To Indian Athletes While energy drinks may have some benefits for athletes at the elite level in certain situations, they should not be a primary source of nutrition for athletes at the grassroots level. The focus at the grassroots level should be on building a strong foundation in sports nutrition that supports athlete health and performance. A scientifically aligned approach to sports science in India could help Indian athletes make the right choices about their diet and, therefore, both achieve short-term success as well as long-term health. The Sportz Planet Desk,Atharva Shetye
Is It Healthy For Grassroots Level Sports Athletes In India To Consume Supplements?
In recent years, sports science in India has emerged and brought much attention to athlete health and performance at the grassroots level. As India takes strides toward nurturing young athletes, the role of supplements in sports nutrition has been placed under the spotlight. However, the question remains, are supplements really beneficial or are they merely a trend? Nutritional Gaps At Grassroots Level Popular at the grassroots level in India, most of the sportspersons lack in particular sports nutrition mainly in villages. Thereby, more than 60% of the rural youth athletes who have properly never been guided by the dieticians according to National Sports Development Fund claim that they are having an unbalanced diet. It is now where the implication of sports science and sports nutrition in the country of India becomes significant. Supplements, such as protein powders, amino acids and vitamins are viewed by many athletes as shortcuts toward enhancing their nutrition and performance. Supplements In Athlete Health And Performance However, reliance on supplements has its concerns. Sports nutrition is an important part of optimizing the performance of athletes; yet, a balanced diet should always represent the first line of defense. According to research, the quality of food served to an athlete determines performance and there is evidence that up to 80% of energy intake can be acquired from natural food rather than artificial supplements. Indeed, a report by the Sports Authority of India (SAI) states that almost all grassroots athletes can acquire their basic nutrient needs from whole foods like fruits, vegetables and legumes rather than from expensive supplements. The Risks Of Unregulated Supplements For those who do choose to consume supplements, it is crucial to ensure they are sourced responsibly. In 2024, India has seen an increase in the availability of unregulated, counterfeit supplements that may harm athlete health. According to a study by the Indian Institute of Sports Science, over 25% of the supplements tested in local markets were found to be unsafe for consumption. Though supplements can be part of the athlete’s journey, science and nutrition in sports for India would do well to always point toward a holistic approach. Proper nutrition and guidance from a qualified professional would always enhance the health and performance of an athlete, much more so at the grassroots level, where foundational support is always most desperately in need. The Sportz Planet Desk,Atharva Shetye
How Much Caffeine Is Too Much Caffeine For A Grassroots Level Athlete In India?
Caffeine is one of the most widely consumed stimulants in the world and has gained much concern for its use in sport. For grassroots level Indian athletes, it is more than important to know at which level caffeine affects both performance and health, primarily due to the integration that has been taking place gradually of sports science and of course sports nutrition into coaching programmes. However, how much do these athletes at the grassroots level consume too much and how does caffeine impact their health? Role Of Sports Science In Athlete Nutrition Sports science highly plays a role in guidance towards nutrition, supplementation and performance enhancement for athletes. However, the integration in sports science in India, particularly at the grassroots is still in the evolving stages, many athletes unknowingly tend to use caffeine in different presentations in the form of tea and coffee or even energy drinks for the purposes of increasing energy during training and competitions. However, there is awareness regarding how it affects athletes’ performance. Caffeine is a stimulant to the central nervous system. The stimulation from caffeine has the potential of improving alertness, lowering the perceived exertion level and improving endurance. In small doses, it can enhance performance, thereby making it an important factor in sports nutrition. Yet, what is too much? Moderate Amounts Of Caffeine And Benefits A safe and effective amount of caffeine to boost athletic performance for most adults is about 3–4 milligrams per kilogram of body weight. For a 60 kg athlete, this is approximately 180–240 mg of caffeine, the same amount found in 2–3 cups of coffee. In grassroots sports, most athletes are not guided by experts in sports science, so this usually results in overconsumption and potential health risks. Excess Caffeine Concerns Over intake of the stimulant poses significant harmful effects to a body among them including dehydrated, anxious with raised heart rate. Moreover; it has digestive distress and sleep problems as some effects resulting from its usage over which is mainly seen at grass-roots athletes’ age and have not attained full growth by their body which negatively influences them along with reducing capability in doing long term processes. Challenges Of Grassroots Sports Development In India Moreover, in India, grassroots development suffers from a problem of limited access to qualified sports nutritionists and sports scientists, who can offer the athlete precise, tailor-made advice. Without this proper guidance, athletes are likely to use trial and error, leading to unhealthy practices or the misuse of substances like caffeine. Balancing Caffeine Use For Athlete Health In conclusion, while caffeine can enhance performance, grassroots level athletes in India must approach its use with caution. A balanced approach to sports nutrition, guided by sports science, is essential to ensure that athletes reap the benefits of caffeine without jeopardizing their health. Monitoring intake, understanding individual tolerance and seeking professional advice can help optimize both performance and long-term athlete health. The Sportz Planet Desk,Atharva Shetye
The Role Of Nutrition In Building Muscle
There is more to getting muscles on to your bones than just spending hours at the gym, hoisting heavy weights in trying to get some gain. The science of nutrition and more specifically, sports nutrition plays an important though unappreciated role in the smooth repair, growth and recovery of muscles. A well-balanced diet, when optimal in content and timing, acts synergistically with training to maximize athletic performance and assist the athlete in reaching his muscle-building goals. Muscular buildup requires a foundation and that is proteins. The muscle fibers of the body suffer micro-tears as the muscles undergo tension when you work out in heavy intensity. The body’s natural processes and repair themselves with adequate protein feed. A sports nutritionist often advises the ingestion of proteins at breakable periods to aid in immediate repair work of the muscles as well as in continuous building up of the muscles over time. And the timing, dosage and quality of the protein are at least as relevant as the amount; therefore, an expert in sports nutrition is a must to achieve any maximum results. Sports Science, Nutrition And Nutrient Timing Sports science has long proved that protein is key to muscle building. The thing is though; it isn’t the quantity of protein. In short, the body contains fast-digesting proteins, good for instant recovery and slow-release proteins that may deliver a steady supply of amino acids to the muscles over several hours. Perhaps nowhere is this most vividly encapsulated than in sports science research. The sum of combining different types of protein intake throughout the day, particularly post-workout, significantly enhances muscle protein synthesis-the process by which the body builds muscle. It is not just about the protein. Carbohydrates and healthy fats are the other elements essential for building muscles. Carbohydrates fill up the glycogen stores and help muscle cells in extreme physiological performances and healthy fats regulate the hormones like testosterone, contributing to muscle growth. The condition all comes together when these macronutrients come with a relevant workout routine. Hydration also plays an essential role in muscle function and recovery. Muscles are essentially made of water and fluids play a necessary role to maintain optimal performance. Muscle cells could not possibly function, much less recover without sufficient fluids. The Training-Nutrition Connection Building muscle is far more than lifting weights-it’s about putting together a complete plan that integrates both sports science and athlete nutrition. A proper and well-coordinated muscle-building requires both structured training and precise nutrition coupled with proper recovery. Optimal athlete health can be achieved best when the body has all the nutrients it needs to thrive. This includes more than just macronutrients, including protein, carbs and fats, but also micronutrients in order to facilitate all of those metabolic processes needed for the repair and growth of muscles. The most critical element of sports nutrition actually is the timing involved in nutrient intake. It’s demonstrated that protein and carbohydrates at specific times—such as during the post-workout window—dramatically improve muscle recovery and synthesis, a certain approach in sports science working for athletes over time to obtain sustained growth with improved performance. Optimizing Performance With Sports Nutrition In India Sports science in India has grown richly, where most of the athletes and fitness seekers today find the need to receive assistance from sports nutrition experts to fine-tune their diet plans. As more and more people start taking strength training as a supplement in their fitness program, sports nutrition experts are also advancing for help in the athletes to utilize their muscle-building capacity to the fullest by implementing them with customized nutrition plans. For amateur athletes and professionals alike, proper personalization of nutrition, which is geared towards support to a well-defined training goal, maximizes muscle gains. For optimal performance and proper recovery and in the pursuit of good health, sports nutritionists in India are increasingly guiding people on optimal levels of protein, carbs, fats and fluids. A Long-Term Commitment To Growth Muscle development is not an overnight process but a steady one; it means consistency not only in the training but also in nutrition. It is through sticking to a nutrition plan based on the principles of sports science and adequate nutrient timing that athletes will develop their full muscle-building potential. It is this coordinated approach between training, recovery and nutrition that really changes the body, moving athletes to push boundaries of performance without sacrificing the risk of injury or regression. The pursuit of muscle gain should remember that nutrition is fuel. Without it, the most intense workouts done will come short. A good sports nutrition regimen optimized for muscle recovery and growth will ensure that all the hard work done by athletes continues to be rewarded with progress from year to year. The secret for sustained muscle gains and long-term athletic success would be the right balance between training, recovery and nutrition. The Sportz Planet Desk,Atharva Shetye
A Guide To Right Sports Nutrition For Young Athletes
Good nutrition in sports is what optimizes performance and maintains long-term health of the athletes. Sports science is evolving continuously, and ever-increasing evidence proves that the right and optimum feeding of the body correlates with developing the potential athlete, preventing injuries and recovery. Sports nutrition has evolved from being simple nutrition for athletes into sports science in India, focussing more on tailormade diets for young athletes so that they perform at their peak capacity. Q: Why is sports nutrition important to young athletes? Nutrition is one of the cornerstones in the performance and health of an athlete. Proper nutrition will help an athlete preserve energy, heal muscle tissue and stay in peak physical condition. With continued advancements in sports science, we realize that feeding the athlete’s body correctly enhances performance and supports the demands of rigorous training. For young athletes, this translates to adopting a well-balanced diet that supports their growing bodies and athletic goals. Q: What is the role of protein in an athlete’s diet? Protein intake can never be downplayed in an athlete’s diet because it helps with the repair and growth of muscles. Of course, according to sports science, adequate intake of protein must be taken to meet the demand of the athlete, especially those engaging in strength-related or endurance sports. The recommended amount of protein for young athletes is ½ to 1 gram per pound of body weight depending on the intensity of training. Other sources of protein are lean meats, eggs, fish, dairy and plant-based sources of tofu, legumes, etc, to be included in each meal for optimal recovery and performance. Q: How does a balanced diet affect an athlete’s performance and reduce the risk of injury? A balanced diet, constructed based on sports science and sports nutrition principles, is always necessary for sound athletic performance as well as sound prevention against physical injuries. This is possible through the right supply of nutrients to the body; for instance, carbohydrates provide energy, protein promotes muscle recovery and fats maintain joint health. In the realm of sports science, proper nutrition supports tissue damage repair from training, takes care of the bones and boosts the immune system. A healthy diet is critical to maintain the intensive physical activity sports require of their bodies while keeping the young athletes’ bodies strong and resilient. Q: What are some concrete tips for young athletes to satisfy their nutritional needs? Young athletes must work on eating five or six balanced meals and snacks a day, say experts in sports nutrition. There may be a different combination of complex carbohydrates, proteins and healthy fats in each meal to keep the energy and build the muscles. Carbohydrates will include whole grains and vegetables and be the fuel for running or training. Protein sources-chicken, fish, beans and such-will build and repair the muscles. Healthy fats from nuts, avocados and olive oil will promote general health and combat inflammation. Meals should be evenly distributed throughout the day, on a regular schedule of approximately three hours. Fruits and vegetables should also be used for added vitamins and minerals. This lends itself to the underpinnings of sports science research and has relevance in the stabilization of energy levels and peak performance. Q: How does sports science in India influence nutritional policies for young athletes? Sports science in India is heavily emerging and with it, the knowledge of how sports nutrition can make athletes’ health and performance better. In fact, more research in sport science among Indians takes their focus towards dietary needs for young athletes. This also entails a share of knowledge on how to nourish the body influenced by climate, culture and availability of local food items apart from designing sport-specific dietary recommendations for athletes. Consequently, sports science professionals team up with schools and training academies in order to educate these young athletes on proper nutrition and its contribution to their development. Sports science applied to India results in an enhanced understanding of the specific nutritional needs of these young athletes, thus making informed choices possible for young athletes and their parents concerning nourishment to support the athletic aspirations of youth athletes. Q: How do parents contribute to promoting healthy eating behavior among young athletes? It is also the parents who instill the eating habits in young athletes. Guiding the young athlete to the right ways to eat – setting good examples as those sporting activities endorse the premises of sports nutrition. Parents should regularly serve and supply food, which is always healthy and balanced with nutrient-dense foods available to the young athlete at all times. Creating a positive food experience helps children develop healthy relationships with food: free of pressure and free of restriction. Ensuring family meals and serving enough healthy foods to provide energy for training and competition can also help. Perhaps knowing the role of sports science and sports nutrition better positions parents to guide young athletes toward healthy decisions. Q: If a young athlete has any food allergies or intolerances? Sports nutrition for young athletes with food allergies or intolerance must be carefully adjusted to meet their nutrition needs without harming them. In such research, alternative sources to foods that could be limited in people’s diets who are allergic to dairy, gluten, or nuts need to be emphasized. A sports dietitian may help identify nutrient-dense substitutes supporting athletic performance and health. This is exactly how sports science and nutrition is getting realized in India. It’s always there to back up the food-sensitive athlete and correctly serve the right nutrient balance in their diets. Conclusion Since sports science has been advancing, its knowledge of nutrition and athlete health has been invaluable to guide young athletes to performing better and being healthy for a more extended period. Along with sports nutrition rules and individual needs, the focus on one’s best performance and health and well-being can help young athletes avoid many failures, disappointments and injuries. Against this background, the evolving interests in India and other parts of the world towards studies in sports science
Sports Nutrition For Competitive Athletes: Ergogenic Aids To Elevate Performance
The The Sportz Planet SportSci Summit Season 2 is all set to take place in Bengaluru on November 21, 2024 at the Radisson Blu – Atria with one of the panel discussions revolving around one of the most essential ingredients of athletic performance which is “Sports Nutrition for Competitive Athletes: Ergogenic Aids To Elevate Performance.” This session promises insights into how nutritional strategies and supplements can underpin elite athletes in rising to their best potential. The Expert Panel – Sports Nutrition For Competitive Athletes: Ergogenic Aids To Elevate Performance This panel promises to bring together a host of respected authorities in the fields of sports performance and nutrition. Renowned sports dietitian, Geetha Ghaliyavar has a PGDiploma in Sports Nutrition. She also is a member of IOC and she would be throwing some insights on the science of nutrition as applied to optimization of performance per se, especially utilizing ergogenic aids. Abhinav Manathanath is the Head of Performance at the Prakash Padukone Badminton Academy (PPBA), one of India’s topmost and most demanding sports academies. He would be talking on how sports nutrition could make a difference in the performance of athletes in the arena of badminton. Manathanath’s wealth of experience with the mental and physical demands that elite athletes experience makes his insights priceless. Arjun Halappa is a former Indian Hockey Captain, Olympian and Joint Director at the Lakshyan Academy Of Sports He shall be able to draw from his experiences competing at an elite international level and his understandings about the importance of nutrition and supplements in their athlete’s regimen shall prove useful. The discussion will be moderated by Shreya Adhav, the founder, CEO and chief sports nutritionist at the SpirEat Sports Nutrition Clinic. As a leading voice in the sports nutrition industry, Shreya will ensure that all things regarding how athletes can use nutrition as a tool to make them better is anchored right throughout the discussion. Points To Be Covered 1. A comprehensive overview of how macronutrients, micronutrients, fluid and timing influence athletic performance.2. Science on supplements that enhance endurance, improve strength and accelerate recovery-from creatine to caffeine.3. Why one-size-fits-all models apply only to athletes, not people and why individualized nutrition produces better results.4. A balanced look in supplementation whereby an athlete trains according to safe and ethical means with respect to achieving performance gain without jeopardizing long-term health.5. How perfect nutrition planning can assist not only in performance but also in reducing the chances of injury with quicker recovery after competition. What To Expect? The Sportz Planet SportSci Summit Season 2 promises to be an invaluable learning experience for coaches, athletes, sports enthusiasts and anyone interested in the science of performance nutrition. The participants will not only be able to optimize their approach to diet and supplementation but also be in the best possible shape to train and compete. All professionals in the sports, fitness and wellness sectors will be brought together at The Sportz Planet SportSci Summit. Hence, this is an excellent opportunity for those interactions and learning events with the best professionals in the industry. Don’t miss this exciting panel discussion that will add to your knowledge and expertise on sports nutrition and ergogenic aids in competitive sports contexts. The Sportz Planet Desk,Atharva Shetye
The Science Of Plant-Based Protein Sources For Athletes
Whether you’re striving to lose weight, gain muscle or enhance your performance, protein is crucial for your body’s growth, repair and overall health. For athletes and those focused on sports nutrition, ensuring adequate protein intake is key for muscle recovery, tissue development and optimal function during exercise. While animal-based proteins are commonly relied upon, a growing number of athletes are turning to plant-based sources to fuel their athlete nutrition needs. The good news is, there are several high-protein, plant-based foods that can help meet protein requirements without adding excess calories or fat. Let’s explore some of these nutritional powerhouses. What Is Protein & Why Is It Essential For Athletes? Protein is a fundamental macronutrient that plays an important role in athlete recovery, muscle repair and immune function. It is essential for both physical and mental health, especially for athletes who engage in regular exercise. Protein supports muscle rebuilding after strenuous workouts and aids in tissue regeneration. While animal-based foods have long been associated with protein, there are plenty of plant-based alternatives that can be just as effective for meeting your daily protein needs. Why Choose Plant-Based Protein? As sports nutrition continues to evolve, many athletes are opting for plant-based sources of protein. This shift reflects a broader trend towards more sustainable and health-conscious diets. However, a common concern among athletes is whether plant-based proteins provide sufficient protein for performance and recovery. The truth is, many plant-based foods offer high levels of protein and other essential nutrients, making them an excellent choice for athletes. Here’s a breakdown of some plant-based protein sources that can be incorporated into an athlete’s diet. 1. Lentils Lentils are an excellent source of plant-based protein, making them a fantastic choice for athletes looking to boost their protein intake. One cup of cooked lentils (about 198 grams) provides approximately 18 grams of protein. In addition to protein, lentils are rich in fiber, iron and B vitamins, all of which are vital for athlete recovery and energy production. Fiber helps regulate blood sugar levels and supports digestive health, making lentils a balanced food for overall wellness and performance. 2. Chickpeas Chickpeas, also known as garbanzo beans, are another excellent plant-based protein source. With 15 grams of protein per 164 grams of cooked chickpeas, they provide a solid protein boost for sports nutrition. Chickpeas are also packed with fiber, iron, magnesium and zinc—minerals essential for muscle function and immune health. Their mild flavor makes them easy to incorporate into a variety of dishes, from salads to hummus, helping athletes maintain a well-rounded diet. 3. Tofu Tofu, made from soybeans, is a staple in many plant-based diets and a great option for athlete nutrition. Tofu is considered a complete protein, meaning it contains all nine essential amino acids that the body cannot produce on its own. With 20 grams of protein per 113 grams of tofu, it’s a potent source of protein for muscle repair and recovery. Tofu is also incredibly versatile, taking on the flavors of the dishes it’s cooked with, making it an ideal addition to many sports nutrition plans. 4. Quinoa Quinoa stands out among grains for its ability to provide a complete protein. One cup of cooked quinoa (185 grams) offers around 8 grams of protein, along with essential nutrients like magnesium and B vitamins. As a gluten-free option, quinoa is a great choice for athletes with dietary restrictions. The combination of protein and fiber makes it a perfect addition to meals, supporting both athlete recovery and overall nutrition. 5. Edamame Edamame, or young soybeans, are an excellent snack for athletes looking to boost their protein intake. One cup of cooked edamame (155 grams) contains about 17 grams of protein, along with fiber, iron and calcium. Edamame is also rich in isoflavones, plant compounds that may provide additional health benefits. These soybeans are a quick and convenient way to add protein to a sports nutrition plan, particularly post-workout to support athlete recovery. 6. Peanuts Peanuts are a delicious and effective way to increase protein intake, offering around 8 grams of protein per 2 tablespoons (32 grams) of peanut butter. Peanuts are also a source of healthy fats, which are important for overall health and recovery. When choosing peanut butter, opt for natural, unsweetened varieties to avoid unnecessary sugars. Peanuts are a great addition to an athlete’s diet, providing sustained energy for exercise and nutrition. 7. Chia Seeds Chia seeds may be tiny, but they pack a punch when it comes to protein. Just two tablespoons (28 grams) of chia seeds provide 5 grams of protein, along with a generous dose of omega-3 fatty acids, fiber and important minerals. Chia seeds absorb liquid and form a gel-like consistency, making them a great addition to smoothies, puddings, or baked goods. For athletes, chia seeds are a quick, nutrient-dense addition to any meal, supporting athlete recovery and sports nutrition needs. Powering Your Performance with Plant-Based Protein Incorporating these high-protein plant-based foods into your diet can provide the protein necessary to fuel athlete recovery, enhance exercise performance, and support overall nutrition goals. As sports nutrition in India and worldwide continues to evolve, athletes now have more options than ever to meet their protein needs with plant-based sources. Whether you’re a seasoned athlete or someone just beginning to focus on your fitness journey, these plant-based protein sources can help you stay strong, recover faster and reach your exercise goals. The Sportz Planet Desk,Atharva Shetye
Benefits Backed By Sports Science Of Working Out In The Morning
While most of us understand that regular exercise is critical to keeping us healthy, the time of your workout makes all the difference. Sure, personal preference, lifestyle and body type will all factor into what time of day is “best” for you to get a good workout in-but as sports science amasses more and more evidence, it appears that working out in the morning may offer some benefits. Here are some reasons backed by sports science on why you might want to start your exercise routine early in the morning. 1. Less Distractibility One of the greatest advantages that people get when doing work-outs is the lack of distractions. Early risers experience quieter phones, the to-do list stays untouched until afternoon, and people call back less frequently. Without competing emails or phone calls to deflect their attention, most of the people exercising in the morning will stick to the plan and complete their session while promoting consistency in their workout schedule. This concept can be understood by sports science principles, where the most successful athletes, whether beginners or otherwise, train consistently. 2. Beat the Heat If one is a fan of taking exercises out in the field, then the best time is in the morning, considering the scorching rays of the summer sun. Normally, it is between 10am and 3 pm, meaning this is not the best time as it tends to get warm. Jogging, trekking, or biking requires cool fresh air during such an early morning, as it helps one be very comfortable and safe. Sports technology and sports biomechanics have proven that the regulation of temperature during exercise is a performance factor, and the workout time in the morning reduces the risk of heat stress. 3. Healthier Food Choices One such interesting study that was published in the International Journal of Obesity mentions how people who exercised regularly began improving their eating habits, even though they were not told that they needed to have some alteration in their eating habits. Doing morning exercise will serve as a stimulus to pave the way for better eating throughout the day by making lighter, healthier meals and snacks. Along with nutrition being essential for an athlete’s performance and recovery, research in sports science also focuses on this factor more. 4. Alertness Building It is easier to go for morning walks and align with one’s natural hormonal fluctuation. While you sleep, your body increases the release of cortisol which is a hormone that acts as a wake-up call in people. Its peak hour happens to be around 8 am, so the utilization and building of your day’s momentum could easily and positively be done by exercising at this time. It makes your body feel better prepared to keep fit. According to sports science, this is the best time for the athlete to improve performance as his body will most respond to the physical demands posed by such hormonal levels of fluctuation. 5. More Energy All Day Long You can expect to feel more energetic in the morning as a result of exercise. This works to improve the body’s cardiovascular system; boosts stamina; and enhances the body’s endurance. Exercise in the morning will also result in an apparently natural increase in energy that can continue to be raised all day long and even reduces fatigue, as well as general levels of ill organism activity. Science regarding sport in India and globally continues to provide evidence of the relationship between regular exercise and extended periods of energy levels maintained in athletes who take part in high-demand competitive activities. 6. Concentration As reported in the British Journal of Sports Medicine back in 2019, a 30-minute morning exercise enhances cognitive functions such as attention and visual learning as well as decision-making. For this experiment, the subjects who trained during the morning outperformed in tasks demanding attention and problem-solving, proving that a sweat session before noon can sharpen mental clarity for the rest of the day. Sports technology and sport science have shown cognitive functions to be an important aspect of the athlete’s overall performance. Morning exercise may also impact long-term mental acuity. 7. Mood Enhancement Exercise is a natural mood lifter, and morning exercise does not exempt a person from this. Physical activity triggers the brain to release endorphins-the chemicals which tell one’s body that he feels much better and relaxed. Invigorated exercise in the morning also allows for feelings of accomplishment, positive vibes for the rest of the day. Another mood-enhancing benefit, as cited in sports science, which has been an essential factor for athletes in determining performance and recovery. 8. Facilitates Weight Loss Those seeking to lose a bit of flab can feel they have that added edge from early workouts. A 2015 published study in EbioMedicine found that individuals who exercised on an empty stomach had the highest incidence of fat burn over the following 24 hours. Exercise, therefore, may be beneficial for weight loss when performed in the morning if combined with healthy eating habits. Biomechanics in sports reveals that exercise will increase the capacity of the body to burn fat if it occurs when all meals are digested into the system. 9. Better Control of the Appetite Exercising in the morning could also serve an additional purpose that is bettering appetite controls. Some research studies have shown that this exercise can also suppress the urge to eat later in the day and minimize eating over a few hours. A 2012 study, published in Medicine & Science in Sports & Exercise, showed that exercisers who exercised before breakfast were less activated by food stimuli in their brains compared to those that didn’t exercise. This would signify that exercising in the morning will also help regulate hunger and even aid in the selection of better food intakes. This principle reflects what science in sports has learned with regard to the regulation of appetite among athletes, where proper training and nutrition support optimal body weight. 10. Higher Activity Levels during the Day Exercise
