Sports medicine is a branch of medicine that deals with the prevention, treatment, and rehabilitation of sport injuries. A sports medicine physician is trained to treat musculoskeletal injuries, advise sports persons on physical fitness, nutrition, and psychological counseling.

Sub Specialties in Sports Medicine

• Nutrition
• Sports Physiotherapy and Rehabilitation
• Biomechanics
• Sports Physiology
• Sports Psychology

Sports Nutrition

Nutrition is very important for good sports performance. A well-balanced diet containing proteins, carbohydrates, fats, vitamins, and minerals is essential for growth and activity. A young athlete should be educated on when and what to eat and drink before, during, and after sports activity or an event. A good healthy diet decreases fatigue, risk of injury, and facilitates fast recovery after injury in athletes.

Macronutrients

Carbohydrates provide glucose, used for energy. These are the most important fuel sources for athletes. Carbohydrates include whole grains, milk, yogurt, fruits, and vegetables. Carbohydrates in the diet should be 45% to 65% of total calorie intake in children between 4-18 years.

Proteins build up muscles and repair them. If exercise duration is long, proteins maintain blood glucose through a process called gluconeogenesis. Rich sources of proteins are lean meat, poultry, fish, eggs, dairy products, beans, and nuts. Proteins should comprise 10% to 30% of total calorie intake.

Fats are required to absorb fat-soluble vitamins A, D, E, and K, provide essential fatty acids, and protect vital organs in our body. Fats are calorie-dense sources of energy. Good sources of fat include lean meat, eggs, fish, dairy products, and nuts. Fats should comprise 25% to 30% of total intake in children between 4 – 18 years.

Micronutrients

Calcium is very important for bone health and muscle contraction. An individual between 9-18 years should have a daily intake of 1300 mg/day. Good sources of calcium include milk, yogurt, cheese, spinach, and grains.

Vitamin D is also necessary for bone health. 600 IU/day is recommended between 4-18 years. Sources of Vitamin D include milk and sun exposure.

Iron is required more during adolescence to increase blood volume and muscle mass. The recommended dose is 8 mg/day for individuals between 9-13 years and 11 mg/day for males and 15 mg/day for females between 14-18 years. Good sources of iron are eggs, greens, whole grains, and lean meat.

Fluids

Fluids regulate body temperature and replace sweat. Hot temperatures and humidity make the person sweat more, and more water is required to prevent dehydration. Athletes should consume 400-600 ml of water 2-3 hours before the sports event. During sports events, they should consume 150-300 ml of fluids every 15 to 30 minutes. If events are longer than 1 hour, sports drinks with carbohydrates and sodium chloride should be consumed. But a word of caution, excess intake of sports drinks by non-athletes may lead to overweight and obesity.

When to Eat Meals by Athletes

An athlete should have their meals at least 3 hours before the event. They should avoid high-fat meals. For early morning events, a light snack is recommended 1-2 hours before the event, followed by breakfast after the event.

Reference

Laura K Purcell et al. Paediatr Child Health 2013; April; 18(4):200-202. PMID 2442/690