The Lowdown On Sports Nutrition

Sports nutrition is the ultimate convenience food for athletes with products comprising the perfect combination of protein, carbohydrates, electrolytes, vitamins and minerals to help athletes prepare, perform and recover.� Sports nutrition products contain many of the same macronutrients and micronutrients as conventional foods – including protein, carbohydrates, vitamins and minerals.�� Many also provide convenient access to a wide spectrum of other dietary constituents - such as glucosamine, creatine, HMB, branched chain amino acids and trace minerals such as arginine, glutamine and taurine – that are essential for athletes to meet their endurance, strength, fitness or other goals.
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What to take and when to take it
“Sports nutrition is important fuel for both elite athletes and recreational sports fans,” says Nigel Perkins, sports nutritionist at world leading sports nutrition company EAS.�� “There are numerous products out there that are scientifically designed to help you train harder, perform better and recover quicker,” says Perkins.� “But the secret to success is to know not just what to take but when to take it,” he advises.� “At different stages of training, exertion, recovery and rest your body’s doing different things: if you match the product to your body’s needs you’re on to a winner.� But if you take the wrong supplement in the wrong way at the wrong time, you’ll not feel the full benefit.
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Sports Foods and Supplements
Sports nutrition is split between foods and supplements.
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The foods comprise carbohydrate and protein nutrition bars and drinks.� They are condensed forms of important nutrients, allowing athletes to take on board pure protein, carbohydrate and the necessary vitamins, minerals and catalyst elements that encourage swift digestion, absorption and transport around the body.
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The supplements comprise capsules and powders added to drinks for ease of consumption/absorption.� Thermogenic fat burners, branched chain amino acids, creatine, glutamine and HMB are typically presented as supplements in precisely measured quantities to bring about results.� While these ingredients are available in ‘everyday’ food, the ratio and supporting nutrients that ensure efficient metabolism by the body are not so easily achieved.
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Prepare
Ahead of a workout or performance, athletes need to ensure they are well hydrated and have sufficient glycogen stores.� ‘Carb loading’ is a familiar term to many.� But the days of eating a massive bowl of pasta or cereal the day before an event are long gone.� Instead carb loading drinks can give you the precise, usable energy without the bulk or bloating associated with carbohydrate foods.�� Isotonic drinks with added electrolytes, vitamins and minerals are also helpful sipped before exercise and throughout the workout.
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Perform
To put in a good performance, athletes need to maintain hydration, energy levels and essential nutrients to retain focus.� A high carbohydrate drink formula with added electrolytes to replace those lost through perspiration will suffice.� Often they have additional vitamins, such as B1, to help efficiently convert the carbs into usable energy.� Endurance athletes such as long distance cyclists, runners and triathletes, may also need to take on board an energy bar and/or energy gel during their performance gives a much needed boost.� These products are carefully prepared to ensure swift digestion without causing bloating or discomfort when on the run (literally in some athletes’ cases!).� They are also carefully wrapped to allow for ease of use on the move.
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Recover
Athletes need specific levels of carbohydrate and protein to restore energy levels (glycogen stores) and repair muscles.� The balance, timing of delivery of these nutrients is crucial – within 30 minutes of exertion is widely recognized as giving the best recovery.� But, ironically, this is also when the digestive system has still partly ‘shut down’ – having diverted the blood flow to the hard working muscles during exercise.� This is why athletes rarely have an appetite straight after exercise.� To combat this, recovery drinks and bars comprising a balance of protein and carbohydrates have been developed: they are designed to be swiftly and easily digested and transported to the body’s tissues to refuel and repair.� Remember, recovery isn’t just about the session you’ve just done – it’s also about setting you up nicely for your next session…
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A Little and Often
The easiest way for athletes and fitness enthusiasts to consume the high levels of nutrients they require is by eating nutrient-dense foods throughout the day. Many athletes eat five to six smaller meals during the day to provide the steady supply of calories, protein and carbohydrates their bodies demand to support consistent training and performance levels. “Few of us have time to prepare six meals a day and this is where sports nutrition products come into their own.� They are perfectly balanced, nutrient dense foods and drinks that are ideal to enjoy between more traditional meals to support sport,” says Perkins.
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How much?
Carbohydrates are converted to glycogen the ‘stored fuel’ for exercise. After a rigorous workout, an athlete may need to consume approximately the equivalent of twenty to thirty slices of wheat bread.�� Clearly that’s not possible: but a carbohydrate drink or bar could deliver the carb count very comfortably!
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How quickly?
Likewise, athletes in training frequently have elevated protein requirements to help repair and rebuild muscle tissue that is broken down during strength training.� But that protein must be taken up by the body within 30 minutes of exercise to be fully effective.� The digestive system simply can’t break down meat, fish or eggs that fast, even if athletes could literally or metaphorically stomach such food after an intense workout!� A protein drink or bar is far more palatable – and more quickly assimilated.
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Products the pros use

‘Team EAS’ is a group of professional athletes who authentically use and endorse EAS sports nutrition products.� Team EAS in the UK includes Olympic and World Champion cyclist Nicole Cooke MBE, leading UK triathlete Tim Don, the entire Everton FC squad, plus all the rugby union and league players including international stars at Sale Sharks, Leeds Carnegie, Gloucester Rugby, Leeds Rhinos and Wigan Warriors among others.� It also has Olympic competitors on its books including weightlifter Michaela Breeze, sprinter Craig Pickering and pole vaulter Steve Lewis.�

Sports nutrition advice provided by Nigel Perkins, sports nutritionist at EAS
Go to www.eas-uk.com to find out more or call 0870 350 3270 for advice from the EAS experts.
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