Essential Glossary
1. Sports Nutrition:
"The scientific study and practical application of nutrition principles to enhance athletic performance, promote recovery, and maintain overall health in athletes and active individuals. It integrates biochemistry, physiology, and exercise science to tailor dietary strategies for specific sports, training phases, and individual needs."2. Carbohydrates:
"The primary fuel source for high-intensity exercise, stored as glycogen in muscles and liver. Carbohydrates provide 4 kcal/g and are classified as simple (sugars) or complex (starches, fiber). Athletes require 3–12 g/kg/day depending on training load to replenish glycogen stores."3. Proteins :
"Macronutrients (4 kcal/g) composed of amino acids, critical for muscle repair, enzyme production, and immune function. Athletes need 1.2–2.2 g/kg/day, with emphasis on timing (e.g., 20–40 g post-workout) to stimulate muscle protein synthesis."
4. Fats :
"A dense energy source (9 kcal/g) vital for hormone production, cell membrane integrity, and endurance exercise. Athletes should prioritize unsaturated fats (e.g., nuts, fish) and limit trans fats. Intake ranges from 20–35% of total calories."
5. Vitamins :
"Micronutrients that act as coenzymes in energy metabolism and antioxidant defense (e.g., B-vitamins for energy production, Vitamin C/E for oxidative stress). Deficiencies impair performance, but excess supplementation offers no benefit without deficiency."
6. Minerals :
"Inorganic compounds (e.g., iron, calcium, sodium) essential for oxygen transport, bone health, and electrolyte balance. Athletes lose minerals via sweat and require adjusted intakes (e.g., iron for female endurance athletes)."
7. Hydration:
"The process of maintaining fluid balance to regulate body temperature, transport nutrients, and prevent dehydration. Athletes should consume 400–800 mL/hour during exercise, with electrolytes (sodium/potassium) for sessions >60 minutes."
8. Dietary Supplements:
"Products (e.g., creatine, caffeine, protein powder) intended to enhance performance, recovery, or health. Evidence-based supplements are safe and effective when used appropriately, but unregulated products may carry risks."
9. Athletic Performance:
"The measurable outcome of training, influenced by nutrition strategies such as carbohydrate loading, hydration, and nutrient timing. Optimal performance requires aligning diet with sport-specific energy demands (e.g., endurance vs. power sports)."
10. Recovery
"The physiological process of restoring homeostasis post-exercise. Nutrition accelerates recovery through glycogen replenishment (carbs), muscle repair (protein), and rehydration (fluids/electrolytes), ideally within 30–60 minutes post-workout."