Time to improve your game

An athlete needs to optimize his body performance to be able to win against the competition. There is a limit to practice. Each one has only 24 hours to practice and be the best version of herself. Everyone wants to improve athletic performance and beat the competition. Is Practice enough? Sports dietitians resort to food supplements, even when their effectiveness on enhancing performance is doubtful. A personalized nutrition or a tailored diets and supplement recommendation taking an individual’s genetic makeup into account can optimize sports performance.

Nutrigenomics into sports and fitness helps achieve fitness goals faster. Recently in the Bollywood movie Dangal, Aamir Khan gained 20-30 kgs but got in shape for the movie and this time with a body worth flaunting – everything was made possible by Nutrigenomics. With nutrigenomics, dieting is an exact science with higher success ratio – achieve goals faster. Sports practice and fitness training, when backed by science, can produce superior results.

Things an athlete should keep in mind

Here are the few GENERIC things an athlete should bear in mind.

  1. Regulate your fluid intake both pre-post and during workout to avoid dehydration

    Most athletes, under most circumstances, will satisfy hydration requirements with a fluid intake in the 550-800 ml/hr range. Cool weather exercise might need only a little over half of that. Big athlete, very hot and humid conditions maybe up to 900 ml. Sure, you can sweat more than that, but you can’t physiologically replace it ounce-for-ounce

  2. Restrict caloric intake to 300cal/hr during exercise.

    Athletes who try to substitute all the fuels they lose which can be upwards of 700-900 calories per hour will most likely end up with inflating, nausea, vomiting, and/or diarrhea. If you want to attain your best performance, replace calories in “body cooperative” amounts, allowing your fat stores to make up the difference, which they will easily do. For most athletes, 240-300 cal/hr will do the job. For lighter athletes, 180-200 cal/hr may just be the ticket, while larger athletes can cogitate hourly intakes of slightly over 300 cals/hr.

  3. Avoid simple sugars in your fuels; use complex carbohydrates only.

    You have heard the phrase “garbage in, garbage out,” right? Simple sugars (such as glucose, sucrose, fructose, and dextrose) are incompetent fuels for exercise, and they are health hazards when used up regularly in typical dietary quantities. Simple sugars give you energy crests and crashes, and they also have an unadorned limitation on absorption.

The above suggestion is generic in nature and applies to all average individual with a certain degree of certainty. However, it isn’t 100% accurate and hence less effective. To know one’s real self, getting one’s gene tested is of prime importance. Genetic factors can actually be the reason for your endurance and agility in sports activities. It can inhibit or boost your performance in sports. Keep it in mind that when it comes to endurance in sports activities, it differs by individuals because of the difference in genes and genetic factors.

The Science Behind It

In 2003 during the Human Genome Project, Scientists understood how genetics can be used in the advancement of sports training and nutrition. They identified more than 300 genes which impact one’s performance. These genes range from affecting endurance level in an individual to enhancing power level of the individual. Scientists came across pieces of evidence where a specific genetic profile may be very responsive to a certain training and nutrition program, whilst the others may not be so responsive. In a study conducted, two experienced athletes were given the same training program and the same nutritional supplements. However, the impact of the same regime was different on these individuals – one gained muscle mass while the other did not. The science of Nutrition and Genetics is called Nutrigenomics. Nutrigenomics aims to study these differences and understand how genes react to nutrition and vice versa. For more information, contact

Did you know, why is Usain Bolt so fast?

75% of Jamaicans carry a gene called ACTN3 which is responsible for fast-twitch muscle fiber. Also, the aluminum-rich soil of Jamaica is responsible for increasing its activity. With this small example, we can understand how nutrigenetics and epigenetics help Usain ‘Bolt’ the finishing line always.



Know about Usain Bolt