Nutrition Guide For Athletes

Nutrition Guide For Athletes

Athletes should eat a healthy diet just like everyone else. There are some differences between the diet of an athlete, and that of the average person. Eating the right foods can help an athlete perform better and recover faster after the incident his
variety of foods
Athletes should eat a wide variety of foods. This ensures that you get a variety of vitamins, minerals and nutrients.

Eat plenty of whole grains, fruits, vegetables, lean meats, nuts and dairy products. If you exercise, you need extra calories. The amount of calories you need depends on the type of activity you do and how long you do it every day. Talk to your doctor or a nutritionist to get an idea of ​​exactly how many calories you should be consuming. If you have an experienced trainer, she should be able to give you good advice.
carbohydrates
If you’re going to be exercising in an event that will last 90 minutes or longer, you should eat a different diet for three days prior to the event. Eat a diet where you get 70 percent of calories from carbohydrates. This will help ensure that your energy stores are at capacity during your event.

Carbohydrates are foods such as bread, pasta, rice, grains, dairy products, sugar and fruit. Complex carbohydrates will last longer and will not cause the same insulin response as simple carbohydrates. Complex carbohydrates come from grains and potatoes. Simple carbohydrates come from fruits, sugar and dairy products.
protein
That should be sufficient to get 10 percent to 12 percent of calories from protein. Good sources of protein include lean meats, fish, nuts, legumes and dairy products. If you eat a varied diet, protein supplements are usually necessary.

To ensure that you get enough protein, you can do a simple calculation. Take your body weight in pounds and divide it by 2.2 to get your weight in kilograms. Multiply this number by 1. 2 to 1. 4 If you are an endurance athlete or 01. 06 to 01. 07 if you are a force trained athlete. The result of this formula is the number of grams of protein you should eat each day.
Before an event
Be sure to eat a small meal a few hours before the event. It is best to eat a small meal of about 500 to 1,000 calories, and it should consist primarily of complex carbohydrates. This will ensure you have the most energy possible for your event.

Make sure you drink plenty of water. It is important to moisturize the event and rehydrate after the event is over. Water is important for everyone, but as a high performance athlete, you need more water because you work harder and sweat more. Stay hydrated to ensure best performance.

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