Nutritional Interventions and Their Effects on Athletic Performance and Recovery

Abstract

Nutrition plays an important role not only in athletic performance but also in the recovery period. In terms of micronutrients, macronutrient intake and hydration and dietary supplements enhance both performance and recovery among athletes. Adequate nutrition influence muscles work, higher energy endurance and muscle strength besides supporting the recovery period after the exercise.  The purpose of this research is to investigate the impact for various nutritional modifications in sports enthusiasts for carbohydrates and protein consumption, hydration, and supplementation on the martial arts’ performance and recovery, as well as other sporting activities.  A randomized controlled trial (RCT) was conducted with 60 athletes from diverse sports, assigned to four intervention groups: carbohydrate loading, protein intake, proper fluid intake, and dietary supplementations including creatine, beta- alanine and branch chain amino acids. All the endurance, strength and recovery assessments such as time-to-exhaustion, one-repetition maximum (1RM) and blood lactate clearance were measured at baseline, halfway through the intervention and at the end. To evaluate the effectiveness of each intervention, data that were collected were also subjected to repeated measures ANOVA.  Improvements were recorded in all the groups; however, the high carbohydrate group recorded the most pronounced improvement in endurance performance with time to exhaustion improving by 8. 2%. The high-protein group lifts significantly their strength by 9. 5% in 1RM squat whereas the supplementation group recorded the greatest enhancement in strength, power and recovery facets up to 12. 5% in 1RM bench press and muscle soreness decrease by 4. 2 points. These findings indicate that specific modifications in the diet in the form of carbohydrates for endurance runners and protein/creatine monohydrate for strength performers, can increase performance. Positive effects of hydration also became significant for endurance though their effects on the strength parameters were slightly smaller. The aids like creatine and beta-alanine are said to have shown significant results in enhancing strength, power and recovery. Proper nutrition really counts in an athlete’s abilities and even the time he takes to recuperate from an exercise. The best results can be achieved when nutritional strategies used are in line with sport and the athlete’s individual physiological adaptations. These findings make it beneficial for athletes and coaches to positively adopt sound progressive meal’s plan to enhance performance plus recovery time.

 Keywords- Nutritional Interventions and Their Effects on Athletic Performance and Recovery