Proteins come in animal products such as poultry, meats, fish, eggs, dairy products and plant based stuff like beans, nuts, and other foods. These foods should provide 12-15 percent of your daily calorie intake. And this is where the challenge lies -- how to extract the needed percentage from this food without consuming the excess bulk becomes a problem. Vitamin D is so important to calcium that there will be loss of calcium if vitamin D is lacking in the body. Omega 3, a fish essential oil for sports nutrition A can of tuna or the fatty parts of a fish such as the belly and the head contain omega 3, a fatty oil that is good for the heart. Omega 3 helps the heart to pump well and clears the arteries of bad cholesterol. Sports nutrition education integrates principles of nutrition and exercise physiology and application to exercising individuals. Common topics for discussion include energy expenditure, fuel substrate metabolism, specific nutrient needs, ergogenic aids, hydration, and weight issues for exercising individuals and athletes. To identify what one needs to take sports nutrition supplements for, he must watch what he eats. He must record what he craves for before, during, and after the workout. From there, he will see the trend of what nutrients he normally gets because of the food he eats and what he does not get at all. He will then be able to identify what needs sports nutrition supplements. Essentials for fast recovery Proper recovery is also a main concern in sports nutrition. Sufficient rest and sleep allows the body's systems to recuperate from training stress and makes you stronger and faster. Training gains can be maximized, recovery process speeded up and performance enhanced by correct food and liquid consumption after workout. Today, go into almost any supermarket, convenience stores and even school cafeterias and you ll find a ready supply of sports drinks aimed at maintaining hydration just like glucose solutions. The difference is that by using soluble long-chain glucose polymers instead of simple glucose, it s now possible to create an isotonic hydrating drink which also supplies significant amounts of carbohydrate to working muscles.