Nutrition for Athletes: Not One Size Fits All

Even though it is considered a specialty area within nutrition, the topic of nutrition for athletes is actually quite broad. Like general nutrition, it encompasses food, drink, and a plethora of supplements including vitamins, minerals, antioxidants, hydration products, herbals, amino acids, and other substances found naturally in the body. But the nutritional demands on athletes also vary widely according to sport. There are even sub-sub-specialties: "nutrition for runners" must meet very different needs depending on whether the individual runs sprints or marathons. The triathlete, on the other hand, has to learn how to meet the demands of more than one sport within the course of a few hours.

Performance nutrition has become much more sophisticated than the general public's concept of a power drink downed during a hasty time out or protein powders for bodybuilders. These products can be an excellent part of one's regimen. But a substantial body of research in exercise physiology and nutrition has fueled the development of many more specialized nutrition products addressing athletes' varied needs. Total caloric intake, proportion and quality of fats, carbohydrates and proteins, and micronutrient levels can all be fine tuned to maximize strength, speed and endurance.

Healthy, whole foods on an everyday basis build the foundation of good nutrition. The next step to excellence is to learn about scientifically backed nutritional recommendations for one's specific sport, then adding the products needed to reach optimal levels. Specialized supplements can be especially helpful for endurance athletes, who face the challenge of maintaining hydration and adequate muscle fuel during long periods of activity. Products which the body can digest and assimilate more easily than food have been developed for use during exercise. Others are designed to provide the nutrients the body needs during the crucial rebuilding time immediately afterward. By taking advantage of the expertise and product development of Nutrition Crossroads, the motivated athlete can leverage his or her training time for maximal results.

Recovery Supplements for Runners

Whether a short-distance or marathon runner, sports nutrition is a crucial part of an exercise routine. Especially if running on a regular basis, which puts a strain on muscles and depletes important minerals and fluids. Because of this, nutritional supplements are essential after a run not only to recover stamina, but to help revive worn muscles and tendons.

Carbohydrates are an integral piece to sports nutrition as they help charge muscle cells. Nutritional supplements not only contains needed carbohydrates, but also insulin-producing protein, which gives an extra boost to the muscles. The combination of carbs and proteins also helps restore glycogen -- energy storing molecules in the cells of the human body.

Electrolytes and sodium are also big parts of sports nutrition for strenuous activities like running. The loss of both of these elements without replenishment can result in some serious medical issues. Run recovery drinks like those used by Olympic marathoner Dane Browne, helps restore both of these, which are vital to maintain the body's fluid levels, muscle function, and pH balance in the blood.

Balancing amino acids is also important in long run recovery as they play central parts in maintaining the body's proteins and metabolism. Recovery supplements, used by 2004 Olympic triathlete Sheila Taormina, contains five amino acids, the protein-building and heart-healthy arginine among them. Combined, they help to restore function to muscles and protect against injury. Other amino acid-based recovery supplement, includes glutamine, which restores the body's immunity and increases brain function, leucine, which helps muscle growth, and valine, which produces extra glucose to up energy levels.

Which recovery supplement works in your plan depends on the length of your run and the strain your body takes. Best practice is to consult with a sports nutritionist before choosing a recovery product.