Sports Nutrition: Fuelling Hong Kong’s Olympians to Success

Hong Kong’s resounding success at the 2024 Paris Olympics has highlighted the crucial role of sports nutrition in elite athletic performance. Hong Kong’s impressive medal haul not only showcased the grit and determination of its athletes, but also underscored the importance of proper nutritional support in helping them reach the pinnacle of their competitive abilities.

Nutrition is the foundation of athletic training and competition. The foods and fluids that athletes consume before, during, and after exercise have a profound impact on their energy levels, muscle recovery, and overall physical and mental well-being.

Carbohydrates are the primary fuel source for the body during high-intensity and prolonged physical activity. A diet rich in complex carbohydrates, such as grains, noodles, pasta, bread, root vegetables, and fruits, provides a steady supply of glucose to the muscles, enabling athletes to sustain their energy levels throughout training and competition. Equally important is the timing of carbohydrate intake, with recommendations calling for pre-event carbohydrate-rich meals and snacks to maximise glycogen stores, and post-exercise carbohydrate consumption to replenish depleted energy reserves.

Protein plays a crucial role in the repair and recovery of muscle tissue, which is essential for athletes to withstand the rigors of intense training and competition. The recommended protein intake for athletes can vary depending on the sport and training load, but a general guideline suggests a range of 1.2 to 2.0 grams of protein per kilogram of body weight per day. Incorporating a variety of high-quality protein sources, such as lean meats, poultry, fish, eggs, legumes, lentils, tofu, nuts, seeds, and dairy products, can help athletes meet their protein needs.

Proper hydration is also a vital component of sports nutrition. Adequate fluid intake before, during, and after physical activity helps maintain optimal body temperature, supports cardiovascular function, and prevents dehydration, which can impair athletic performance. Guidelines recommend that athletes consume fluids regularly throughout training and competition, with specific recommendations based on factors such as exercise intensity, duration, and environmental conditions.

The nutritional needs of athletes are complex and highly individualised. Sports dietitians work closely with athletes to develop customised meal plans that optimise performance based on the athlete’s sport, training schedule, body composition goals, and any unique dietary requirements or preferences. By fuelling their bodies properly, Hong Kong’s elite athletes have positioned themselves for continued success on the world stage.

運動營養：協助香港奧運選手成功

香港運動員在2024年巴黎奧運會取得的成功，突出了體育營養在精英運動表現中的關鍵作用。香港的獎牌收穫不僅展現了運動員的奮鬥精神和努力，也突出了適當營養支持在幫助他們達到最高競技水平中的重要性。

營養是運動訓練和比賽的基石。運動員在運動前、期間和後攝取的食物和水份，對他們的能量水平、肌肉恢復以及整體身心狀態都有深遠影響。

碳水化合物是在高強度和持續體力活動中身體的主要燃料來源。富含複雜碳水化合物的飲食，例如穀物、粉麵、意粉、麵包、根莖類蔬菜和水果，可為肌肉提供穩定的葡萄糖供應，使運動員在訓練和比賽期間保持能量水平。同樣重要的是碳水化合物攝取的時間安排，建議在比賽前進食富碳水化合物的正餐和小食以提升糖原儲備，並在鍛煉後攝取碳水化合物以補充耗盡的能量儲備。

蛋白質在修復和恢復肌肉組織中扮演關鍵角色，這對於承受激烈訓練和比賽的運動員至關重要。運動員的建議蛋白質攝取量會因運動項目和訓練負荷而有所不同，但一般指導是每公斤體重每天攝取1.2至2克蛋白質。攝取各種優質蛋白質來源，例如肉類、家禽、魚類、海鮮、蛋、豆類、扁豆、豆腐、果仁、種子和乳製品，可以助運動員滿足蛋白質需求。

適當的補水也是體育營養的重要組成部分。在體力活動前、中、後適量飲水有助於維持最佳體溫、支持心血管功能，並預防會影響運動表現的脫水。建議運動員在訓練和比賽期間定期飲水，具體建議因運動強度、持續時間和環境條件而有所不同。

運動員的營養需求是複雜且高度個人化的。運動營養師與運動員緊密合作，根據運動員的運動項目、訓練計劃、 身體組成目標以及任何特殊的飲食要求或偏好，制定個人化的餐單，以優化運動表現。透過適當地補充身體能量，香港的精英運動員為自己在世界舞台上不斷取得成功做好了準備。