Top Nutrition Tips for Athletes. When you exercise hard for 9. These five guidelines will help. Load Up on Carbohydrates. Carbs are an athlete's main fuel. Your body changes them to glucose, a form of sugar, and stores it in your muscles as glycogen. When you exercise, your body changes glycogen into energy. If you exercise for under 9. ![]() ![]() ![]() But if your workout is longer than that, use these strategies. Eat a snack and drink fluid every 1. Refined carbohydrates (with sugar or flour) pass quickly into the bloodstream, where they fuel working muscles. Many athletes prefer sports bars, sports drinks, or gels, since they're so convenient. But fruit and fruit juice are also excellent choices. Reload on carbohydrates after intensive exercise, too. Get Enough Protein, But Not Too Much Protein doesn’t provide a lot of fuel for energy. But you need it to maintain your muscles. Know what you need. Experts don't recommend the beverages, but concur most adults can handle up to one a day. The High-Fat Diet for Endurance Athletes, in Three Graphs A new study tests the effects of eating this way on race performance. By Alex Hutchinson Thursday, January 5. Getting the proper nutrition is essential for your body to operate at its peak capacity. The average person needs 1. That's about 8. 8 grams of protein for a 1. A strength athlete may need up to 1. That's about 1. 50 grams of protein for a 2. Favor foods. Getting too much protein can put a strain on your kidneys. Instead of protein supplements, eat high- quality protein, such as lean meats, fish, poultry, nuts, beans, eggs, or milk. Drink up. Milk also has both casein and whey protein. The 800m athlete, Olympic semi-finalist, Commonwealth silver medallist and European champion, 24, tells us how she fuels her body for her busy training schedule. The combination may be particularly helpful for athletes. Research shows that whey protein is absorbed quickly, which can help speed recovery immediately after an event. ![]() ![]() ![]() Here are 15 tips and strategies from top sports nutritionists for high performance athletes. Casein is digested more slowly, helping to ensure long- term recovery of muscle after a grueling event. Milk also has calcium, which is important for maintaining strong bones. Continued. 3. Go Easy on Fat. For long events, such as marathons, your body turns to fat for energy when carbohydrate sources run low. Most athletes get all the fat they need by following the basic dietary guideline to eat mostly unsaturated fat from foods such as nuts, avocados, olives, vegetable oils, and fatty fish like salmon and tuna. Avoid fatty foods on the day of an event, since they can upset your stomach. ![]() Drink Fluids Early and Often. Intense exercise, especially in hot weather, can quickly leave you dehydrated. Dehydration, in turn, can hurt your performance and, in extreme cases, threaten your life. By the time you feel parched, you may be seriously dehydrated. Bright yellow or dark urine means you're falling short. Because intense exercise makes you lose fluid quickly, it's a good idea to drink fluids before as well as during an event, Dubost says. Endurance athletes such as marathon runners or long- distance cyclists should drink 8 to 1. When possible, drink chilled fluids, which are more easily absorbed than room- temperature water. Chilled fluids also help cool your body down. Replace Lost Electrolytes. Sweating removes both fluids and electrolytes. Electrolytes help transmit nerve signals in your body. To replenish them, reach for sports drinks. If you’re also losing a lot of fluid as you sweat, dilute sports drinks with equal amounts of water to get the best balance of fluid and electrolytes. Sources. SOURCES: Joy Dubost, RD, Ph. D, figure skater, Academy of Nutrition and Dietetics spokeswoman. Joshua Evans, MD, Children's Hospital of Michigan, Detroit. Colorado State University Extension: . Journal of the American College of Nutrition, August 2. All rights reserved. ![]() ![]()
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