What is Sports Nutrition? How is it different from our normal intake?
Sports Nutrition is an advanced nutritional science of providing all macronutrients and micronutrients in optimal quantities essential for preservation of lean body mass, synthesis of new tissues, optimization of skeletal structure, maximization of oxygen transport and its usage, maintenance of optimal fluid and electrolyte balance, and regulation of all metabolic processes.
It aims at achieving maximum performance, which includes sustaining intense workouts and competitions, along with proper recovery and rest so as to effectively reach the fitness goal and be at a physical and mental peak 24 hours a day, especially for competing athletes.
It is not restricted to competing athletes. It applies to EACH and EVERY person who carries out any form of regular, planned and structured physical activity aimed to improve or maintain any component of physical fitness, such as reducing body fat, increasing muscle mass/strength or improving stamina like gym goers.
It also applies to people who are active in life without any form of regular and structured planned activity and wish to be active till the very end of their lives. People who desire a great quality of life and not just longevity.
The training activity or general day-to-day task involves usage of muscles. If sports nutrition is not supported with adequate, good-quality macronutrients and micronutrients given in the right quantities at the right time, the body may not perform optimally and could face nutritional imbalances over time.
Sports Nutrition is beneficial for all individuals who want to maintain or improve their performance, stamina, and recovery. It is also known as Performance Nutrition. We should not simply eat to live and subsist, but we must ingest foods with the intent of supporting our physical and metabolic health while reducing the risk of premature ageing.
Sports nutrition, based on its vision and mission for people who want improved performance, must be designed beyond just the basic Recommended Dietary Allowance (RDA). The Indian Council of Medical Research (ICMR) also specifies the limitations of RDA— it is meant for normal healthy populations living under normal conditions, assuming that requirements of all other nutrients are adequately met. It acts as a guideline for survival and preventing nutrient deficiencies, but not necessarily for optimizing performance.
Indian Dietary Patterns and Health
Traditionally, an Indian diet tends to be high in carbohydrates and relatively lower in protein intake. In addition, due to misconceptions around dietary fats, many avoid healthy fats, making the diet largely carbohydrate-based with inadequate protein and fat balance.
India faces a growing challenge with lifestyle-related conditions such as Type-II Diabetes and Obesity. As per various studies, one in three adults may be at risk of insulin resistance or metabolic health issues. A balanced diet with the right mix of proteins, healthy fats, and controlled carbohydrates can help improve overall health markers and performance.
The fitness revolution over the last 15 years has not completely slowed down the rise of lifestyle-related metabolic conditions, largely because nutrition quality still needs more awareness. In the name of “health,” many end up consuming excess refined carbohydrates while avoiding beneficial natural fats and high-quality protein sources.
While workouts, marathons, and cycling have benefits, nutrition plays an equally important role. Indians, especially, need a dietary approach that aligns with balanced performance and overall wellness.
Macronutrients & Performance
All three macronutrients—carbohydrates, proteins, and fats—are made up of Carbon, Hydrogen, and Oxygen atoms in varying proportions. Protein is unique as it also contains an extra Nitrogen atom due to its amino acid structure.
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Proteins & Carbohydrates: 4 kcal per gram
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Dietary Fats: 9 kcal per gram
First-Class Animal Source Protein plays a vital role in tissue repair and muscle building, essential for skeletal muscle strength and improved body composition.
Dietary fats are a good source of sustained energy and play a key role in hormone production and cell health.
Carbohydrates act as a quick energy source but can cause fluctuations in energy levels if consumed in excess. Therefore, their intake should be balanced depending on activity levels, intensity, and individual needs.
Energy substrate utilization depends largely on what you feed your body, but the balance of macronutrients should always be tailored as per individual goals, training load, and health conditions.
Hydration & Electrolytes
Athletes can lose 2–3% of their body weight through sweat. Marathon runners and football players may lose up to 5–6 liters/day, which can go up to 6–10% of body weight in extreme conditions.
With progressive dehydration:
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2% body weight lost – mild impairment in performance
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4% body weight lost – reduction in muscular capacity
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5% body weight lost – risk of heat exhaustion
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7% body weight lost – severe dehydration symptoms
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10% body weight lost – risk of heat stroke (requires medical attention)
Water, fluids, and electrolytes are crucial for:
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Fluid balance
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Acid-base balance
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Nerve impulse transmission
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Nutrient uptake
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Healthy heart function
Common Foods & Supplements in Sports Nutrition
Important foods and supplements include:
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Macronutrients
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Micronutrients
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Anti-catabolics
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Ergogenic aids
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Fat loss aids (if medically appropriate)
Ms. Shruti Jain is a well-known Coach, Nutritionist & consultant. Her expertise lies in Sports Nutrition.
Ms. Shruti Jain’s philosophy on health:
Health is the absence of pathology or disease. Sports nutrition is the building block for maintaining health. Training initiates change, but nutrition ensures completion. Both go hand in hand for optimal performance and longevity.
Contact details :
@ the_sports_nutritionist
Call/Whatsapp: 7337409490