Nutrition Tips for Athletes.
Many athletes fail to live up to expectation during various sporting activities because they lack knowledge of the right diet to take.
Athletes ability to perform better lies in what he gives his stomach to digest.
These few guidelines will help.
1. Take Carbohydrates
Carbohydrates are the main fuel for athletes. They change to glucose in the body, a form of sugar, stored in muscles as glycogen.
Glycogen is transformed into energy during exercise. If you exercise for less than 90 minutes, you have enough glycogen in your muscles, even for high energy consuming activities. But for longer activity, use these strategies:
Eat a diet that gets about 70% and above of its calories from carbohydrates, like breads, cereals, pasta, fruit, and vegetables, to store enough carbohydrates.
Eat your last meal 3 to 4 hours before exercising, to enable the stomach to empty proper.
Don’t take sugary or starchy foods within 30 minutes of starting an activity; they might speed up dehydration.
Refill carbohydrates, minerals, and water during long exercise sessions by eating a snack and drink fluid every 15 to 20 minutes interval. Fruit and fruit juice are also excellent choices.
Take carbohydrates after strong exercise, too. it’s best to choose less refined carbohydrates Since you don’t need quick energy, as a wholegrain bagel or carrot, which provide both carbohydrates and various rich array of nutrients.
2. Take Enough Protein, But Not Too Much
Protein although provide less fuel for energy. But essential to maintain your muscles.
Always remember. The average person needs 1.2 to 1.4 (g) of protein per (kg) of body weight a day. That’s about 88 (g) of protein for a 150-pound person. A strength athlete may need up to 1.7 (g) per (kg) of body weight. That’s about 150 (g) of protein for a 200-pound athlete.
NB: Too much protein can put a strain on your kidneys. Eat high-quality protein, such as lean meats, fish, poultry, nuts, beans, eggs, or milk instead of protein supplements,
Milk is one of the best foods for recovery after an energy sapping event, because it provides a good balance of protein and carbohydrates.
3. Take little quantity of Fat.
For long sporting events, such as marathons,the body turns to fat for energy when carbohydrate sources are exhausted.
Some athletes get the fat they need by eating mostly unsaturated fat from foods such as nuts, avocados, olives, vegetable oils, and fatty fish like salmon and tuna.
NB: Avoid fatty foods on the day of an event, since they can upset your stomach.
4. Always Drink Fluids Early and Often
Dehydration is common among athletes especially during hot weather, and can be harmful to athletes in mischievous ways. Do not wait until you are thirsty before you drink else you might get dehydrated unknowingly.
Lets conclude by highlighting the important foods for athletes as prescribed by professionals after several researches. Which include the following:
Bananas, Oatmeal, Olive Oil, Sweet Potato, Salmon, Flax Seed, Whey Protein, Tuna, Eggs, Coconut Oil, Oranges.
This foods can go a long way in making you to become a better athlete.