EVERYDAY NUTRITION ENHANCING AMATEUR SPORTS PERFORMANCE
DOI:
https://doi.org/10.53555/xcqqsg71Keywords:
Amateur sports nutrition, Periodized nutrition, Indian dietary adaptations, Macronutrient timing, Hydration strategies, Regional staplesAbstract
Everyday nutrition empowers amateur athletes to enhance performance in activities like weekend soccer, jogging, and cycling through accessible, food-first strategies without elite supplements. This conceptual paper synthesises evidence on balanced macronutrients, micronutrients, and timing/hydration to optimise glycogen, recovery, and resilience. The Periodized Nutrition Model adapts intake across preparatory, competition, and recovery phases, preventing low energy availability common in non-elites. Cultural adaptations for Indian amateurs leverage ICMR guidelines, emphasising regional staples. Findings highlight 15-30% gains in endurance, body composition, and motivation, fostering lifelong activity. Barriers, such as busy schedules and vegetarianism, are mitigated through fortified atta and monsoon spice recoveries. Future RCTs in diverse cohorts and mobile apps are recommended, positioning everyday nutrition as equitable for India's recreational participants.
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