What is the focus?

Keeping active and enjoying extra stamina is a given. But athletes also want to achieve their desired weight levels to improve performance. Keeping body weight too low or too high will not help for competitive purposes. This change in weight is brought about slowly and with great effort, and must be done safely. The right exercise is important, and so is the right diet. Proper nutrition, in this case, comes from a balanced and healthy diet, along with the right dose of supplements.

For the latter, however, it is advisable to speak with a health care professional first. They too, will take everything into consideration and suggest the best supplement to be taken. One needs to keep in mind that despite the plethora of products out there, few are effective or safe. Any product that advertises fast results may lead to unnatural weight gain or loss, and thereby negative health effects. In the same way that poor eating habits don’t help, experimenting with diets and supplements don’t help either. So, there should be no inadequate or excessive intake of nutrients and one should focus on setting realistic body weight goals.

How to go about it?

Timing: The intensity and type of sport will determine the proportions of protein and carbohydrates in a diet. Once again, a qualified dietitian will help to set up the proper nutritional balance needed for intense and strenuous physical activity. Along with this balance, one also needs to know the right time to eat, before and after exercise. This is not one race or casual sports, but a serious athletic performance that we are talking about.

Timing is very important to achieve optimal sports nutrition as well as to meet one’s performance goals. Eating a good diet will prevent fatigue and poor performance. Avoid exercising on an empty stomach and time your meals better so that you can perform better. Typically, athletes are advised to eat two hours before exercising. Of course, this may differ slightly with the kinds of sports in question.

Breakfast is very important: Breakfast is the most important meal of the day, for all of us. As the name suggests, we break our fast after a long gap between dinner the night before and present time. The body is starving and running low on energy and needs nourishment. The energy that we have on reserve is used up while we sleep.

A good, healthy and nutrient filled breakfast will help replenish the body's glycogen levels, fuel up the body with energy and aid the body to get ready for top performance throughout the day. Research shows that a healthy breakfast helps people perform better. Those who skip or eat unhealthy breakfast feel tired and lack concentration.