Nutrition Tips for Athletes
A person who does exercise hard for 90 minutes or more than that and at high intensity that needs a lot of endurance. Having a good and healthy diet will help you to have a better performance at your peak and recover quickly afterwards. For your daily training and recovery you need a comprehensive eating plan and nutrition for atheletes that will match the physical demands so it is essential to have peak nutrients. Maintaining a good eating habit will help you to perform better to complement your training and competition.
Load up on carbohydrates:
Carbohydrates are known as the fuel for the athletes and that change the glucose into a form of sugar and help in storing it in your muscles as glycogen. Glycogen in your muscles that will load carbohydrate for 3 to 4 days before the event will help you to top up your performance. It is better to avoid eating sugary or starchy foods about 30 minutes starting from activity that can speed up dehydration.
Get enough protein:
A certain amount of protein will help in maintaining your muscles, so athletes may need up to 1.7 grams of protein per kilogram of body weight. If you eat too much protein it can put a strain on your kidney so you can take the right amount of high quality protein products. Some of the protein’s food includes lean meat, fish, poultry, nuts, beans, eggs or milk. You can take up milk which is one of the best foods that help to recover after an event and it also provides a good balance of protein and carbohydrate. Milk also has good calcium content that is important for maintaining strong bones.
Go with fatty foods:
When it comes to athletics certain events will happen for a long time like a marathon so for that, your body will need more energy and at the time consuming carbohydrate sources will help to stay active. It is a must for the athletics to follow basic dietary guidelines to have mostly unsaturated fat foods. You can consume foods such as nuts, avocados, olives, vegetable oils and some of the fish like tuna and salmon. It is better to avoid more fatty food on the day of the event because it will lead to stomach upset.
Drink fluids frequently and often:
If you are working in the hot weather there is a chance you will quickly become dehydrated and dehydration will have a bad impact on your performance and in some cases, if it goes extreme it will be a threat to your life. If you are high-intensity athlete you must drink fluids frequently and early and don’t wait till you are thirsty. It is best to take fluids before as well as at the time of the event that will help from losing your fluid quickly due to the intense exercise. The endurance athletes like marathon runners or long-distance cyclists must drink 8 to 12 ounce of fluids a day or at the time of the event every 10 to 15 minutes during the event.
Replace the lost electrolytes:
When you do with endurance exercise it will sweat and that will remove both fluids and electrolytes. The electrolytes help in transmitting nerve signs all over your body. To retain the electrolyte it is essential to take some sports drinks if you feel you are losing a lot of fluids as you sweat. The dilute sports drinks will equal the amount of water and balance the fluid and electrolytes.
Thus these are some of the tips for the athletes to take proper nutrients for better performance in the sport and over the difficulties faced. If you’re an athlete you can follow these tips that will help at the time of your event.