European Week of Sport – The Importance of Healthy Nutrition in Sports

In the world of sports, physical performance is often the most visible aspect of success, but what fuels those performances is less obvious—nutrition. As athletes push their bodies to the limit, the food they consume plays a critical role in enhancing energy, recovery, and overall health. With events like the European Week of Sport promoting active lifestyles, it’s essential to highlight the role of healthy eating in achieving and sustaining peak athletic performance.

1. Macronutrients:
   1. Carbohydrates fuel energy and replenish glycogen stores.
   1. Proteins repair and build muscles after exercise.
   1. Healthy fats provide long-lasting energy, especially in endurance sports.
2. Micronutrients:
   1. Iron aids oxygen transport; important for endurance.
   1. Calcium and Vitamin D strengthen bones and prevent injuries.
   1. Electrolytes (sodium, potassium) replace minerals lost through sweat and prevent cramps.
3. Hydration:
   1. Drink water regularly and consider electrolyte drinks during long workouts to avoid dehydration.
4. Meal Timing:
   1. Pre-workout: Eat a meal rich in carbs and moderate protein 2-3 hours before exercise.
   1. Post-workout: Replenish carbs and proteins within an hour of exercising to speed recovery.
5. Supplements:
   1. Protein shakes, creatine, and multivitamins can be beneficial but should complement a balanced diet.