What diet should an athlete follow?
Every athlete strives to defeat an opponent. Daily training and recovery require a comprehensive nutrition plan that meets their physical requirements. Today, there are many diets, and athletes must choose the best food according to their active lifestyle.
One must also follow a diet that is suitable for their metabolism. Metabolism is responsible for burning fat in our body. This can be increased by exercise or food. We can manipulate our metabolism through metabolism confusion. When you train intensively for 90 minutes or more, especially if you are doing something with high intensity that requires a lot of stamina, you will need a diet that will help you to reach your maximum endurance level and recover quickly afterward.
Athletes need more energy than the average person. It is not uncommon for male and female athletes to have calorie needs in excess of 2400-3000 calories and 2200-2700 calories per day, especially among those who continue to grow. The amount of energy contained in this food depends on the number of macronutrients (carbohydrates, proteins, and fats) in the product.
Although alcohol is not considered a macronutrient, it is important that athletes understand that it contains more calories and can contribute to unwanted weight gain.
- Hydrocarbons are a major source of energy during intensive activities. Healthy hydrocarbon sources include fruits, vegetables, whole grains, bread, and pasta.
- Dietary fat also plays a key role in meeting people’s energy needs as well as maintaining healthy hormones. Healthy sources of fat are nuts, nut oil, avocado, olive and coconut oils. Limit the use of vegetable oils such as corn, cotton or soybean oil.
- Dietary protein plays a key role in muscle regeneration and growth. The preferred sources of protein are dried meat, eggs, dairy products (yogurt, milk, cottage cheese) and legumes.
Tips to Excel with Proper Sports Nutrition
Plan your daily intake of a variety of fruits and vegetables. The goal is to consume at least five servings a day and include varieties of fruit and vegetables. One serving is about the size of a baseball. Fruits and vegetables are filled with the energy and nutrients needed for exercise and recovery. These antioxidant-rich foods can also help you fight diseases such as colds and flu.
Choose sources of whole-grain carbohydrates, such as whole grains of bread or pasta, and fiber-rich grains, as energy sources in the package. Limit the number of refined cereals and sugars, such as grained grains, white bread, and bagels. You will benefit more from all-grain products.
Choose effective protein sources such as chicken, turkey, fish, peanut butter, eggs, nuts, and legumes.
Stay hydrated with drinks, as a two percent drop in hydration can have a negative impact on productivity. Milk, water, 100% fruit juice and sports drinks can also be consumed. However, it should be understood that sports drinks and 100% fruit juices tend to increase the total sugar content and, in the case of fruit juices, lack many of the health benefits inherent in the entire food analog. Do not confuse sports drinks such as Gatorade with “energy” drinks such as Red Bull and other similar drinks.
Unlike highly processed products, choose many options as possible for whole and less refined foods.
What to do during endurance exercises
Load Up on Carbohydrates
Carbohydrates are the main fuel source for sportsmen. Your body turns them into glucose, a form of sugar, and stores them in muscles as glycogen.
When you train, your body converts glycogen into energy. If you work out for less than 90 minutes, you have enough glycogen in your muscles, even for high-intensity exercise. But if your training lasts longer, use these strategies:
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Get Enough Protein, But Not Too Much
Proteins do not give much fuel for energy, but you need it to support your muscles. The average person needs 1.2 to 1.4 g of protein per kilogram of body weight per day. This is about 88 grams of protein per person weighing 150 pounds. A law enforcement officer may need up to 1.7 grams per kilogram of body weight. This is about 150 grams of protein for a 200-pound athlete.
Getting too much protein can put pressure on the kidneys. Instead of protein supplements, use high-quality proteins such as lean meat, fish, poultry, nuts, beans, eggs or milk.
“Milk is one of the best foodstuffs to recover from an event because it provides a good balance of proteins and carbohydrates,” Dubost says. Milk also contains casein and whey protein. This combination can be particularly useful for athletes. Studies show that whey protein is quickly assimilated, which can help accelerate recovery immediately after an event. Casein is absorbed more slowly, helping to ensure long-term muscle recovery after a grueling event. Milk also contains calcium, which is important for maintaining bone strength.
Today, there are many diets to choose from, as athletes one must choose the one that is best suited to their sporting needs. The key to a healthy and active diet is to balance all food groups at different levels of performance, and what you eat will vary according to your exercise and its level of intensity.