Nutrition is very important for an athlete in terms of performance, endurance and strength.

Nutrition for athletes varies according to the type, intensity and duration of the sport.

Athlete nutrition should be examined in two groups as pre-exercise nutrition and post-exercise nutrition.

A personalized protein-based nutrition program should be prepared for the athlete. One thing to consider when consuming a protein group is to consume the right quality protein at the right time. In other words, the digestion time and bioavailability of the protein consumed should be taken into consideration for an athlete.

For example, while whey protein consumption is recommended to ensure recovery in the meal consumed after exercise, to digest quickly and respond quickly to the body’s needs,

Casein protein, which takes longer to digest, should be taken before going to bed at night to provide the body with the protein it needs while it is asleep.

When preparing a nutrition program, it is important to remember that testosterone levels are important for an athlete.

It is important to consume foods such as asparagus, celery, eggs, cauliflower and cabbage.

In addition, smoking-alcohol consumption, overweight and irregular sleep should be avoided as they lower testosterone levels.

Another important issue is water consumption. If the water and electrolytes lost through sweat during exercise are not replenished, it may cause side effects such as decreased performance, muscle cramps, fatigue and heat stroke.

You can minimize this risk with a sports drink recipe from your dietitian during exercise.