Training at altitude brings unique physiological stresses, and proper nutrition becomes even more critical for athletes aiming to maximize gains. At elevations above ~1,600-2,400 meters, oxygen is scarcer, basal metabolic rate increases, and energy demands rise. 2 Athletes often experience reduced appetite and altered fluid loss through breathing and urine, leading to risks of undershooting…
For athletes looking for a clean performance edge, beetroot juice is generating serious scientific buzz. Rich in dietary nitrates, this natural supplement supports nitric oxide production—an essential molecule that enhances blood flow, oxygen delivery, and muscle efficiency during exercise. A recent large umbrella review covering 20 systematic reviews and 180 clinical studies found that nitrate…
While macronutrients like protein and carbohydrates often dominate athletic nutrition discussions, it’s the often-overlooked micronutrients—vitamins and minerals—that silently power elite performance. Elements like magnesium, zinc, iron, and B-complex vitamins play crucial roles in muscle contraction, oxygen transport, energy metabolism, and even post-workout recovery. For athletes, deficiencies in these tiny yet powerful nutrients can lead to…
amicitaacademy.com – Athletes need the right fuel before a workout or competition to perform at their best. A well-balanced pre-workout meal provides energy, enhances endurance, and prevents fatigue. But what exactly should you eat before exercise? Let’s break it down. Why Pre-Workout Nutrition Matters Eating the right foods before exercise can:✅ Boost energy levels✅ Improve…
amicitaacademy.com – Carbohydrates are often at the forefront of discussions about nutrition for athletes, and for good reason. They are the body’s primary and most efficient source of energy, especially during high-intensity exercise. Whether you’re sprinting, swimming, cycling, or lifting weights, carbohydrates fuel your muscles, enhance performance, and aid recovery. This article delves into why…
amicitaacademy.com – Athletes, from weekend warriors to elite professionals, constantly push their bodies to their limits. Whether it’s sprinting, lifting, or competing in endurance events, the physical toll on muscles, joints, and soft tissues is significant. To combat this, athletes have long relied on ice therapy, also known as cryotherapy, as a way to reduce…
amicitaacademy.com – For football athletes, nutrition plays a crucial role in enhancing performance, building strength, and speeding recovery. Given the sport’s high-intensity demands and long-duration matches, a well-rounded nutrition plan is essential. A footballer’s diet needs to provide energy, support muscle repair, improve endurance, and maintain overall health. Here’s a breakdown of standard nutrition guidelines…
