basic nutrition required for shooters
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BASIC NUTRITION REQUIRED FOR SHOOTERS
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Shooting is an endurance sport. Particularly important is the tremendous amount of energy
that the eyes, and indeed all parts of the body, require to function optimally. In addition, a
great deal of strength is needed to hold the instruments for extended periods of time. Your
diet will play an important role in providing this energy.
Basics of Nutrition ‐‐ Carbohydrates, proteins and fats are macronutrients and vitamins and
minerals are the micronutrients your body needs for proper functioning.
Carbohydrates – gives you energy and is important for endurance. Rotis, rice, bread, fruits and
vegetables are all carbohydrates. Processed and polished carbohydrates such as white bread,
pastries and certain white rice varieties add no food value to your diet.
Proteins ‐‐ a crucial muscle building ingredient. Meat and fish are the main sources of protein.
Vegetarian sources include sprouts, dairy products and soya.
Fats: ‐‐ your body requires fat. You need to know what fat is good and what fat is bad. Nuts and
fish have some excellent fats.
Important tips for shooters:
• Eat more often but in smaller portions. Your body needs fuel consistently and by feeding
it more regularly you train your body to burn energy more efficiently and get rid quicker
of unnecessary fat. (When you don't eat regularly your body goes into preservation
mode and stores fat.)
• Healthy snacks between meals are a good thing. But, only nutritional snacks, like
vegetables, fruits, salads, nuts and cheese to provide the minerals and vitamins your
body craves.
• Eat ALL the food groups. Low carbohydrate diets are a no no, your body needs those
carbs during strenuous workouts.
• Breakfast is crucial. It's a big factor in getting the metabolism moving and also
determining how well your body will function for the rest of the day.
Before competition:
• Eat your final meal 2‐3 hours before the event. If you eat too close to the event you will
feel slow and weighed down by the meal, plus your body needs time to absorb the
required elements properly to get the most benefits.
• Hydrate yourself properly during the week leading up to the event.
• Your 'final' meal should be high in carbohydrates and starch, and easy to digest it. This
will help maintain your body’s blood sugar levels during the competition.
• It would be a good idea to limit the protein intake of your final 2 meals before the event
as proteins are harder to digest, and, therefore, could have the undesired effect of
holding you back.
• No caffeine. Caffeine is dehydrating.
• Don't eat foods high in sugar before the event, you don't want a wane in energy just
when you need it.
• Beware of fats in the meals before the event – they will make you feel heavy. Little oils
and little fats in the meals before the event i.e. a masala dosa does not constitute as a
good pre‐event carbs load!
Athlete Nutrition Guidelines: Diet
A good combination of foods will provide your body with all the essential building blocks that it
requires. This includes vitamins, minerals, fats, carbohydrates, and proteins.
• Dairy Group (milk, yogurt, paneer, etc.):
Dairy products provide your body with calcium, proteins, vitamin A, and riboflavin. Your
body will need at least 3 servings per day. Low fat products are better as they add more
value per calorie.
• Vegetables supply nutrients like vitamins and minerals. Eat lots of different colored
vegetables (the darker colors usually have more concentrated and additional benefit).
Eat at least five servings of vegetables a day. Tomatoes and methi, carrots, sweet
potatoes, pumpkin, greens, and spinach have high levels of Vitamin C.
• Fruits (like vegetables) are a good source of minerals and vitamins. Bananas for
example, are an athlete’s best friend giving plenty of energy through carbohydrates.
• Meat, fish and pulses are good sources of protein used for muscle and strength building.
While carbohydrates are used to provide the energy, protein is essential for building
new muscle tissue, repairing damaged tissues, maintaining fluids throughout the body
and, generally speaking, providing enough power for you to perform the physical
activities you require from your body.
• Grains are a good source of complex carbohydrates including starch and fiber.
Athlete nutrition guidelines: Hydration
Water is needed to:
• move the vitamins, minerals and other nutrients throughout our body
• to move the blood around which carries the fuels for your cells
• to cleanse waste products from the cells
• keep the body at the right temperature
So how much water should I drink?
Waiting until you're thirsty is not a good idea as thirst is the first sign of dehydration. You need
to drink as much water as possible in small amounts before, during and after your routine. Also,
drink cool water but not iced water.
When to drink sports drinks?
If you are drinking enough water and eating at regular intervals then sports drinks are not
crucial.
But if you feel you are going to be training for a prolonged period of time, you will want sports
drinks that contain carbohydrates and electrolytes. However, look for sports drinks that contain
less than eight percent total solids otherwise it won't be absorbed quickly enough into the body
in order for you to get the full benefits. Fructose takes the longest to digest ‐ so that's not ideal.