Tips for Health

Sports Nutrition

By on April 5, 2012 in Health with 0 Comments

Why is good nutrition important for athletes?

As an athlete, your physical health is key to your active lifestyle.In the middle of the game, you rely on strength, dexterity and endurance, whether you go in search of the ball or is making a last effort to cross the finish line. Play in the best way possible takes hours of dedication to training and practice.

But that’s not all. Like a car, the body will not work without the proper fuel. With their demanding needs for exercise, you should pay special attention to ensure you are getting enough calories, vitamins and other nutrients to stay strong.

How much should I eat?

The amount of food you need varies with age, the texture, and the type and level of activity or sport you do. Generally, you need to consume the amount of food needed to replenish the high amount of energy consumed per day.

The amount of energy provided by food is measured in calories.Most people need between 1,500 and 2,000 calories a day.However, for many athletes, this figure can rise to 1,000 to 1,500 calories or more. Adolescent athletes, they need enough energy for intense training and to achieve rapid growth and development may need as much as 5,000 calories a day.

Although the needs of each are different, you can learn over time how to balance your calorie needs in order to perform at a high level and avoid the loss or excessive weight gain.

What kind of calories should I eat?

Calories come in different forms, including carbohydrates, fats and proteins.

The carbohydrates are the best source of calories the body.Carbohydrates are found in all foods from sugar to the bread.There are 2 types of carbohydrates: simple and complex.Simple carbohydrates are easier to break down the body, so they can give you a quick energy supply. Complex carbohydrates take longer to decompose in the body. They are a better source of energy over time, just as a tree is on longer and is a better heat source than a sheet of paper. Complex carbohydrates found in whole grain products are most beneficial. Examples of complex carbohydrates include bread, potatoes, brown rice, oats and kidney beans. Health professionals say 55% to 60% of daily calories come from carbohydrates.

The fats are another important source of calories. In limited quantities, fat is a source of fuel needed and perform other important health functions, such as maintaining healthy skin and hair. However, too much fat can cause heart disease and other health problems. Also, replace carbohydrates from your diet for fat can cause the body to run slower because it must work harder to use fat for energy. In general, fat should not exceed 30% of your daily calories. When possible, choose unsaturated fats, like those found in olive oil and nuts. These fats are better for the heart.

You should limit saturated fats and avoid trans fats altogether.These fats can raise cholesterol levels of low density lipoprotein (LDL, for its acronym in English), which increase your risk of heart disease and type 2 diabetes.

Nutritionists recommend that the proteins provide 10% to the remaining 15% of your daily calories. Protein is found in foods such as meat, eggs, milk, beans and nuts. Some athletes, especially those who do strength training, are advised to consume large amounts of protein. While proteins play a role in increasing muscle mass, additional amounts will not be strengthened. And high levels of protein consumed over time can be hazardous to health, given that metabolize excess protein can cause extra stress on the liver and kidneys.

What nutrients do I need?

You need the same 50 vitamins and minerals all. Although athletes may benefit from additional nutrients, healthcare providers have not offered any number of specific guidelines.To stay healthy, make sure you get the extra calories every day be rich in nutrients: should have plenty of calcium, iron, potassium and other vitamins and minerals healthy. Although it may be tempting to choose junk food as an easy source of calories, focus on lean meats, whole grains, and a variety of fruits and vegetables to supply the body.

How should I prepare for parties and events?

On game day, staying hydrated is the most important thing you can do for your performance. Nearly 60% of the body is water.During physical activity, the liquid can quickly lose when you sweat.

Do not wait until thirsty to drink, as thirst can be a sign that is already dehydrated. Consuming a drink at least every 15 to 20 minutes is a good rule, but do not drink enough to feel very full.

Generally, water is best for rehydration. If your event lasts less than an hour, water is sufficient to replace what is lost through sweat. If you are competing for a longer period, you may benefit as the additional electrolytes and carbohydrates found in sports drinks. While competing, avoid energy drinks that contain caffeine, as caffeine can actually worsen dehydration and make you feel nervous or anxious.

Try to eat a meal before the match, 2 to 4 hours before your event. A good meal prior to the game, usually is higher in complex carbohydrates and lower in protein and sugar. Avoid heavy, fatty foods, which may be more difficult to digest and cause an upset stomach. Many people find it helpful to avoid foods one hour before a sporting event, since the process of digestion requires energy.

What if I lose weight?

The body needs plenty of energy, vitamins and minerals to maintain optimum performance. Therefore, restrictive diet plans can affect their ability and damage your health.

Without the calories provided by carbohydrates and fats, you may not have the energy and stamina necessary to stay competitive. Additionally, less power often leads to malnutrition.

Female athletes, who often face greater pressure to stay thin, they may experience missed periods and temporary sterility.Women also face a higher risk of osteoporosis, a condition in which bones become fragile, which may occur in part because of a lack of calcium. If you or your coach feel that you need to lose weight, be sure to talk with your doctor before making major dietary changes. Your doctor can help you make good food choices, as well as for your party and your long term health.

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