Introduction:

            Nutrition is the foremost thing to enhance the supporting performance and the exercises. A well-planned nutrition promotes muscle growth and repair in the body. Nutrition and dietary components enhance exercise performance in different ways. Like foods that are rich in carbohydrates enhances physical activity. Moreover, nutrition has a positive impact on both the bone mass and the body's strength (Brotherhood, 2010). This essay aims to provide a detailed discussion and assessment of how nutrition underpins exercise performance. It will also include a discussion on the training program for a sporting event.

Main body:

            Different metabolic studies provide evidence-based knowledge to reflect on the importance of nutrition for any training program or exercise. Travis Thomson and colleagues in 2016 conducted research to reflect on the importance of nutrition and its impact on exercise and athletic performance. Well-chosen nutritional components enhance the sporting activities of an individual (Thomas et al., 2016). The Academy of Nutrition and Dietetics and Dietitians of Canada (D.C.) support this discussion. Nutrition supports the enhanced level of physical activity such as. The research studies support that protein is the principal nutritive component in rebuilding the tissues, such as the muscles (RASCH, 2011). Also, nutrition is the foremost part of making an athlete healthy and fit. For example, eating the right nutrition promotes reducing body fat, and it also reduces the risk of illness in the body (Rodriguez et al., 2009). One of the previous researches also contributed to discussing the fact that if an individual does not have enough carbohydrates, fibres, fluids, vitamins, iron, other minerals, and proteins (Van Itallie et al., 2013). So, for participating in sports efficiently, one must have all the nutritional components in a balanced amount. The nutritional components depend on the type of sports, amount of exercise an athlete is doing, and the time spent on one activity or exercise (Brotherhood, 2010).

            Carbohydrates are essential nutrients to enhance the performance during exercise, and it also boosts up the functioning of muscles. Water and other fluids are also highly essential because vigorous loss of the body causes excessive water loss that might dehydrate the body. Besides this, water also contains essential nutrients which serve as an energy drink to the sports activist or the athletes (Lukaski, 2001). U.S. Olympic triathlete Jarrod Shoemaker states that biochemical changes in the body positively impact the body. The diet changes can help in doing so. Essential nutrients which enhance the body functioning includes haemoglobin, creatine kinase, vitamin D, fat, and calcium (Mujika et al., 1995).

Training exercise program:

            The specific sport that has been selected for the training program is swimming here. The training program requires certain stages and steps that need to be addressed. The stages of practice that needs to be kept in mind are physical ability, motor ability, skill ability, activities, time, practice conditions, and the objective. Training programs is vital to perform daily activities. This is highly essential to strengthen the sports activity, improve the skill levels, and build motivation and confidence. Training for strength and speed will also be involved in the training session (Colwin, 2002). Speed training involves two aspects of swimming: maximum velocity of muscle fibre shortening and max velocity locomotion. While the strength is associated with the muscle activation level, it will help activate muscle functioning, but it has certain limitations. These limitations include the nervous system (activation level and the frequency of stimulation) and the muscle size (cross-sectional area) (Colwin, 2002). The sports events have been justified based on the previous research and the training program by coaches. The following table is a training program for swimming sports event:

Weekly plan

FS= freestyle

BR= backstroke

MIX= mixture of styles

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Swim

 

Swim

 

Swim

Swim

50m pool

 

50m pool

 

50m pool

Open water

 

Monday-50m pool

Warm-up

2x50mm FR

Rest after every 50m for around 10-20s.

 

2x50mm B.R.

 

 

2x50mm FR

 

Main set

100m

1 min rest after each 100m

 

100m

 

 

100m

 

Warm down

2x50m BR

 

Total distance

800m

 

 

Wednesday-50m pool

Warm-up

100m F.R.

Rest after every 50m for around 10-20s.

 

100m

 

 

100m

 

Main set

200m FR (fins)

1 min rest

 

100m F.R. (fins)

 

 

2x50m B.K. (fins)

 

Warm down

100m

 

Total distance

800m

 

 

Friday-50m pool

Warm-up

150m FR

Rest after every 50m for around 45-60s.

 

150m MIX

 

Main set

2x200m F.R. (fins)

1 min rest after each end of the distance

 

1x100m F.R.

 

Warm down

100m B.K.

 

Total distance

900m

 

 

            For Saturday, do every 20 to 30 min of comfortable swimming; it will help open swimming water for efficient training.

Conclusion:

            To conclude, nutrition is a significant component of practical training and exercise. The essential nutrients are carbohydrates, proteins, fats, vitamins, and other electrolytes in water. An evidence-based training program has also been added for swimming as a sports activity.

References:

Brotherhood, J.R., 2010. Nutrition and sports performance. Sports Medicine1(5), pp.350-389.

Colwin, C., 2002. Breakthrough swimming. Human kinetics.

Lukaski, H.C., 2001. Magnesium, zinc, and chromium nutrition and athletic performance. Canadian Journal of Applied Physiology26(S1), pp.S13-S22.

Mujika, I., Chatard, J.C., Busso, T., Geyssant, A., Barale, F. and Lacoste, L., 1995. Effects of training on performance in competitive swimming. Canadian Journal of Applied Physiology20(4), pp.395-406.

RASCH, P., HAMBY, J. and Burns, H., 2011. Protein dietary supplementation and physical performance. Medicine and Science in Sports1(4), pp.195-199.

Rodriguez, N.R., Di Marco, N.M. and Langley, S., 2009. American College of Sports Medicine position stand. Nutrition and athletic performance. Medicine and science in sports and exercise41(3), pp.709-731.

Thomas, D.T., Erdman, K.A. and Burke, L.M., 2016. American college of sports medicine joint position statement. Nutrition and athletic performance. Medicine and science in sports and exercise48(3), pp.543-568.

Van Itallie, T.B., Sinisterra, L. and Stare, F.J., 2013. Nutrition and athletic performance. Journal of the American Medical Association162(12), pp.1120-1126.

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