Is it Possible to Improve Performance through Diet?
One of the main questions people have when it comes to sports nutrition is if it’s possible to improve performance through diet. It’s obvious that training is an important component when it comes to improving efficiency, but diet can also play a big role.
Therefore, if you aren’t getting the proper nutrients, you’ll never reach your maximum levels of competition. In addition, there are certain guidelines you should follow and substances you can add to your diet that will help improve your performance.
How to improve performance through diet
Food plays an important role in sports performance. That’s why it’s so important to ensure you’re getting an optimal amount of nutrients.
One of the most common strategies people use to improve performance in anaerobic or long-duration sports is to increase their glycogen intake days before the competition. First, this consists of decreasing your glycogen intake by reducing the number of carbohydrates you’re eating. Then, you follow that by over-replenishing your body with a large amount of glycogen over a period of 1 0r 2 days.
By doing that, you’re accumulating more glycogen in your muscles and your liver than can be stored normally. This strategy causes an increase in energy bioavailability while delaying fatigue. People often do this in team sports, like football and other contact sports.
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The ketogenic diet for aerobic sports
One way to improve lipid oxidation efficiency to improve energy production in aerobic sports is to implement a ketogenic diet. When you train without carbohydrates in your body, or while fasting, your mitochondrial reproduction improves. In addition, your lipid beta-oxidation becomes more efficient, and your body adapts to the changes.
This adaption increases performance and gives people who are on this diet an advantage over those who are not using this strategy. Generally, people who are on this diet participate in long-term or long-distance sports. However, you should keep in mind that we don’t recommend this period of ketosis or fasting while participating in anaerobic activity.
Also, when on this diet, you should only be at 60% of your maximum effort when training. This will help prevent dizziness and muscle problems.
Supplements to improve performance
There are certain substances on the market that can improve athletic performance legally. For example, creatine increases force values and force resistance. In addition, intra- and extracellular buffers, such as beta-alanine and bicarbonate, delay the onset of fatigue.
Also, caffeine improves the central nervous system’s response and delays fatigue. Therefore, these substances can help improve people’s athletic performance without causing side effects or damage to their health.
However, they need to be used correctly to maximize their effects. Also, creatine and beta-alanine are often used cyclically. Bicarbonate, however, is being used less and less often because it’s not very practical. You need very high amounts of it to reap the positive effects.
Instead, people are choosing to use nitrates as vasodilator compounds. For example, beet concentrates are rich in this substance.
There are several supplement options on the market that help improve athletic performance. However, it’s necessary to use them correctly.
It’s important to combine food with correct training
Food can improve performance, as long as you are also following a suitable training program. Just like you can’t build muscle just by eating more protein, if you want to improve athletic performance, you need to increase your training workload.
Therefore, it’s important to follow a diet rich in the essential macro and micronutrients necessary for proper body function, and also to be consistent with your training.
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Conclusion: Improve performance through diet
As you can see, diet is fundamental when it comes to guaranteeing athletic performance. Following the correct diet can keep your athletic efficiency from declining and can increase performance against individuals who are not following a specific dietary plan.
Depending on the type of sport you’re participating in, you can use supplements, ketosis training, or glycogen loads to improve your performance. However, it’s always best to consult a nutritionist before making any decisions about your diet.
Also, many supplements have specific dosage requirements and guidelines that need to be followed to get their full effect. In addition, when it comes to deciding between fasting or a glycogen load, it’s important to have a professional supervise your diet and training. This will help to minimize any risks or complications.