JAKARTA – Body fitness not only depends on how hard a person trains, but also on the quality of nutrients that enter the body.
Equitable nutritional intake helps maximize performance, accelerate recovery, and supports endurance, both for those who have just started a sports routine as well as professional athletes. Director of Sports Performance, Nutrition and Education, Krissy Lines, emphasized the importance of combining training patterns with nutritional fulfillment strategies.
“Hard training alone is not enough to achieve optimal results without being balanced with the right nutrition strategy. Sports nutrition must be part of every stage of the training journey, from beginners to experienced athletes,” he said in Jakarta, as quoted by ANTARA.
Krissy sees an increasing trend of interest in endurance sports in Asia, such as long-distance running, cycling, open water swimming, to rowing competitions. This makes awareness of the importance of supporting nutrition of physical performance even more prominent.
He explained that carbohydrates are the main energy source to maintain stamina. Resilience athletes generally require 710 grams of carbohydrates per kilogram of body weight per day, while the average need for people is in the range of 5.57 grams/kg.
Protein is needed to restore and build muscles, with a recommendation of 1.3 grams/kg for athletes with endurance, and up to 2 grams/kg for those undergoing intensive force training.
Healthy fats such as from avocados, nuts, seeds, and fatty fish should contribute 25’30% of the total daily calories. The time of consumption also plays an important role.
The low-fiber carbohydrates consumed 30’45 minutes before training help maintain energy without disturbing digestion. Meanwhile, a combination of 20’40 grams of protein with carbohydrates within 30’60 minutes after exercise is recommended to support the recovery process.
In addition, hydration is no less important, especially in hot and humid climates such as Southeast Asia. Activities of more than 30 minutes outdoors should be accompanied by liquid intake with electrolyte, and exercises that last more than an hour require additional glucose to maintain intensity. Krissy stressed that recovery is an integral part of fitness.
Sleeping 7’9 hours per night and taking a full day to rest every week helps the body adapt and maximize the results of training. The right nutrition approach is personal, but the benefits can be felt by everyone to achieve and even exceed their fitness targets,” he concluded.
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