Proper nutrition enhances performance, helps shorten recovery time

Doctor Quach Tuan Vinh (member of the Executive Committee of the Hanoi Oriental Medicine Association) said that when exercising for 90 minutes or more, or working or training at high intensity requiring a lot of endurance, the body needs a nutritious diet to maintain the process and recover quickly.

Nutrition plays an important role in maintaining fitness, enhancing performance and reducing the risk of injury for sports players. According to research from Harvard Medical School (2020), a proper diet not only enhances performance but also helps shorten recovery time.

A prominent example is the diet of legendary swimmer Michael Phelps, an American athlete who has won 23 Olympic gold medals.

During the preparation and competition period, Phelps consumes about 12,000 calories per day, divided into meals with balanced nutritional ratios to meet his extremely high energy needs. Specifically:

Breakfast consists of bread, eggs, oatmeal, coffee and fruit juice, providing carbohydrates and protein to help him start the day strong.

Lunch : Pasta, sandwich with lots of protein from meat and vegetables, helps strengthen muscles.

Dinner: Carbohydrate-rich foods like pizza or pasta provide replenishing energy after intense workouts.

Impact:

Sports performance : Nutrition helps maintain endurance, speed and the ability to quickly recover muscles after each competition.

Ideal Fitness: Low body fat percentage and optimal muscle mass are the result of a combination of scientific training and appropriate diet.

This is proof that following a scientific nutritional regimen not only improves overall health but is also a key factor in reaching peak athletic performance.

There is no miracle food, the important thing is adequate nutrition

According to Associate Professor, Dr. Nguyen Xuan Ninh, Deputy Director of the Vietnam Institute of Applied Medicine, nutrition consultant for Vietnamese sports, nutrition and training are two indispensable areas for athletes, especially high-performance athletes. For professional athletes who want to reach the top, nutrition is extremely important.

Athletes wanting to reach their highest potential require all of the athlete's body systems to be perfectly tuned and nutrition is a vital factor in an athlete's health and performance.

Attention to training regimen and appropriate nutrition is always a top priority. Therefore, with attention to psychology as well as good nutritional needs, we will perfect the physical and mental strength of athletes.

There is no single “miracle food” or supplement that can provide all nutritional needs. Some foods provide mainly protein, others contain vitamins and minerals…

The key to balancing an athlete's diet is to combine different foods so that the nutrient deficiencies in some foods are offset by the nutrient excesses in others. Eating a variety of foods is the key.

"Nutrients - proteins, carbohydrates, fats, vitamins, minerals and water are 'teammates' that work together to provide good nutrition. Just like each team member performs different tasks in the game, each nutrient performs specific functions in the body" - Associate Professor Ninh emphasized.

Similarly, Dr. Quach Tuan Vinh said that to have a strong physique, athletes need to ensure the necessary food groups with full nutritional components such as:

- Carbohydrates - energy source: Carbohydrates are the main source of energy for high intensity activities. For athletes, complex carbohydrates help maintain stable energy levels.

According to research evaluating the role of carbohydrates in providing energy for athletes, especially during high-intensity training, carbohydrates provide 60-70% of the energy in athletes' daily diets.

Commonly used whole grains (brown rice, oats, quinoa), fruits such as bananas, apples, oranges or sweet potatoes, potatoes, taro are popular foods in Vietnam.

- Protein - supports muscle recovery : Protein is essential for muscle regeneration and development. According to the American Society of Sports Nutrition, protein helps increase lean muscle mass and recover quickly after exercise.

To supplement protein, you can use foods such as chicken, salmon, eggs, Greek yogurt, soybeans, peas, etc.

- Healthy fats: Fats provide long-term energy and help maintain hormonal balance. Research from the American Heart Association analyzed the role of omega-3s in reducing inflammation and improving recovery after exercise, showing that omega-3s in salmon help reduce inflammation and improve athletic performance.

To provide a source of fat, you should use olive oil, avocado, salmon, chia seeds, flax seeds, almonds... These are popular foods in Vietnam.

- Vitamins and minerals: Vitamin C, potassium, magnesium and iron play an important role in strengthening resistance and preventing cramps. Research at the University of California shows that magnesium supplementation helps reduce cramps and fatigue.

Foods rich in vitamin C include oranges, grapefruits, tangerines, lemons and kiwis, and foods rich in potassium such as bananas and sweet potatoes. Magnesium is abundant in spinach, pumpkin seeds, etc.

- The role of water and electrolytes: Water and electrolytes play an important role in maintaining fluid balance in the body, regulating energy and increasing recovery ability. When exercising, the body loses water and minerals such as sodium, potassium, and magnesium through sweat.

Replenishing electrolytes after exercise not only helps reduce the risk of cramps and maintain performance... but also helps reduce fatigue and increase endurance.

Coconut water is a fruit that is easy to find in Vietnam. In addition to water, which is the main ingredient, it also contains potassium and sodium and provides a lot of calories. Some fruits rich in water and electrolytes are watermelon, oranges, kiwis, etc.

Don't wait until you're thirsty to drink water; Drink more than enough to satisfy your thirst; Drink more than you think you need before an event or workout to ensure your body is properly hydrated. It's best to drink a glass of cool water every 15 to 20 minutes of exercise.