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**NUTRITION FOR EXERCISES AND SPORTS**

![pexels-photo-1332189.jpeg](https://img.whaleshares.io/wls-img/euronation/d4fd45a5728aabb5fcad813fa6fb4eca16a5c569.jpeg)

[source](https://www.pexels.com/photo/woman-measuring-her-waist-1332189/)

Good nutrition enhances exercise or sporting activity. Do you enjoy engaging in sporting activities? Is it ideal for an athlete to exercise on a full stomach? Where does the energy to hold up while doing a 800m race or a marathon come from?


![running-498257__480.jpg](https://img.whaleshares.io/wls-img/euronation/bd132c9d5b3d5c262d3181261455d059d9796c09.jpeg)

[source](https://pixabay.com/ko/photos/실행-스-프린트-콘크리트-트랙-498257/)


Well, as we all know, the nutrients in the body are converted in the form of adrenosine trisphosphate (ATP). With this, the body is being supplied with the fuel it needs to perform exercises or sport activities.  That energy released through the break down of ATP helps the muscles to contract during exercise. 

NUTRIENTS NEEDED FOR EXERCISE

However, what an athlete eats before a competition should depend on the intensity, length and type of sport activities he /she engages in.  Nevertheless, it is important to allow meals to digest before embarking on a competition. More so, eating the right food at the right time after a competition helps an athlete to have quick recovery and get ready for next competition. An athlete needs vitamins and minerals for a better performance, but besides this, the following are highly needed by an athlete 

* **Carbohydrates**
Carbohydrates are converted to glucose, fructose or galactose which are easily absorbed by the body as energy.  No wonder sometimes, runners are given glucose or water mixed with glucose to drink during a race. An athlete needs a considerable amount of easily digestible carbohydrates such as pasta, breadfruits, etc for a better performance during the exercise.

Foods rich in unrefined carbohydrates, such as wholegrain breads and cereals, are good sources of carbohydrates for athletes.


* **WATER**
Water is a good fluid for athletes. This helps them perform well  and prevent dehydration.


* **FATS**
During a long duration exercise, e.g Marathon race, the main source of fuel for an athlete is fats.

* **PROTEINS**
Proteins supply energy where there is no carbohydrate or fat. It optimizes carbohydrate storage in form of glycogen.

**FOODS FOR EXERCISE**
![pexels-photo-1128678.jpeg](https://img.whaleshares.io/wls-img/euronation/5e31f27e3088f73b16b160a675780e09bb3d54e4.jpeg)

[source](https://www.pexels.com/photo/assorted-sliced-fruits-1128678/)

An athlete can eat fresh fruits, apples, grapes, oranges, energy gels , water melon, cereals with milk and water , etc at least  one hour before exercise or competition.

A balanced diet and physical activity contribute to a higher quality of life. Eat right and engage in sporting activities, you will have a positive outlook and be a stable, energetic athlete.

A well-planned, nutritious diet should supply an athlete the vitamin, mineral and energy he needs, and provide enough protein so as to promote muscle growth and repair.

Thanks for reading.

Composed by @brigeet for @wls-africa
