. Caffeine tablets.
Aspirin (preferably baby aspirin).
Optimal nutrition is essential for peak performance. For all athletes and active individuals, the importance of proper diet not be overemphasized. Nutritional deficiencies can lead to lack of energy and even injuries. An athlete diet will vary depending on the sport and phase of training, among other things. Eating the right foods is important for athletes who aim to increase their fitness or strength, establish optimum nerve-muscle reflexes and reach their goal weight and body fat percentage. Whatever activity, any successful athlete tell you the same :. A good diet goes hand in hand with a good exercise
The ability to sustain prolonged, vigorous exercise is directly related to the body’s level of muscle glycogen. During exercise this glycogen is converted into glucose, which in turn can be used as energy. As the intensity increases, carbohydrate utilization increases. Carbohydrates come in two forms, complex and simple. Complex carbohydrates provide a slower and more sustained source of energy. This is an athlete’s main energy source. These are found in wholemeal bread, cereals, pasta, brown rice, oats, barley, potatoes, beans and root vegetables. Simple carbohydrates, also known as sugar found in most fruits and vegetables. Refined sugar or simple carbohydrates should be avoided if possible. These are found in biscuits, cakes and pastries, chocolates, honey and jam, jelly, brown and white sugar, prepared foods and sauces, soft drinks, sweets and snack bars.
The body uses protein to repair muscle and connective tissue, they are also critical for recovery and hypertrophy (increased muscle size.) However, excess protein deprive the perpetrator of a more efficient source of energy, and for this reason endurance athletes consume fewer calories from protein than strength and power athletes . Endurance athletes are advised to eat a half grams of protein per day for every kilogram of body weight, while an athlete who wants to build muscle and strength must consume in east 1 gram of protein per kilogram of body weight. High-quality protein is found in eggs, fish, chicken and turkey, lean red meat, dairy products and beans.
Fat also provides the body with energy. If the event lasts more than an hour, your body will have used its glycogen stores and will rely heavily on its fat reserves. That said, having a diet rich in fat, especially saturated and trans fats are most commonly found in processed foods, will lead to an undesirable increase in weight and body fat percentage. Essential fatty acids found in oily fish, nuts and seeds.
Water is the most important nutrient. The body can not function properly without water, staying hydrated is always at the forefront of any successful athlete regime. For endurance events, it is important to drink water regularly to replace lost fluids. A high protein diet requires more water to remove excess nitrogen through urine.