THE ATHLETE’S PLATE : Sports Nutrition
Athletes that are proficient in sports and other forms of physical exercise have different set of needs compared to the rest of us (non-athlete). They require calories, carbohydrates, protein, fluids, iron, vitamins, and other minerals because they are more likely to be tired and perform poorly during sports when they do not get enough of these nutrients.
In fact, while many of us are told to reduce carbohydrate intake, many sportspeople tend to consume more carbohydrates to lift their game and add muscle tone.
If you are an athlete, it’s important to do this with a certain understanding of how the body works.
The amount of food in each food group you as an athlete needs depends on:
The type of sport you’re into
The amount of training you do
The amount of time you spend doing the activity or exercise
Sometimes athletes overestimate the amount of calories they burn per workout so it is important not to take in more energy than you’ll use while exercising.
To help you perform better ;
Avoid exercising on an empty stomach.
Eat enough carbohydrates to provide more energy during excercise.
Increase protein intake for muscle growth and repair of worn out tissues
Drink enough water, it is very important yet some athletes overlook it. Water and fluids are essential to keep the body hydrated and at the right temperature. Your body can lose several liters of sweat in just an hour of vigorous exercise.
Eat after exercise to rebuild the stores of energy in your muscles if you work out heavily.
Avoid the intake of foods containing saturated fats, trans fat, caffeine, alcohol and nutrient empty foods with high calorie
Fruits and vegetables are also an important part of your meal cause they contain antioxidants and other micronutrients that reduce inflammation and help with the recovery from an injury
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