Balanced Diet For An Athlete

The very first reason being that the needs by the body of an athlete are way too much more than a normal person.

Various types of nutrients and minerals and that too in their perfect amounts, is essential for the growth of an athlete. An athlete’s body comes in first priority since he or she has to invest the body to get results in return. So, a perfect body shape and ability to perform is what an athlete always wants.

Carbohydrates provide the maximum support for an athlete.
Carbohydrates provide the maximum support for an athlete.

Some Quick Facts About Athletes

Athletes reach the peak of their performance with the help high quality training and eating a variety of food. They are more dependent on the stored carbohydrates of their body. That is where they get their energy from. Fat is also a major form of fuel suppliant for an athlete. But, the consumption of fat and the amount to be consumed depends upon factors such as the amount of exercise the athlete goes through and the body condition he has.

Heavy schedules of exercises may also increase your need for proteins. The most important of all is consumption of water. Athletes go through heavy dehydrations and severe dehydrations can cause muscle cramps and development of fatigue.

Protein does not build muscle for a professional athlete
Protein does not build muscle for a professional athlete

Some Of The Most Important Needs in The Diet of an Athlete

Carbohydrates

Carbohydrates provide the maximum support for an athlete. This is the most beneficiary nutrient stored in their body. During the initial stages when the athlete starts exercising schedules on a daily basis, carbohydrates provide the optimal amounts of energy required. About 40 to 60 percent of the total energy that is needed is supplied by carbohydrates. For every unit of oxygen burnt, carbohydrates generate more energy than that of fats.

Oxygen sources are often limited in several athletic fields, hence it is essential to utilize the minimum amount of oxygen reserves and generate the maximum energy out of it. Foods such as potatoes, spaghetti, cereals and several other grains produce complex carbohydrate. Simple carbohydrates can be yielded from fruits, sugar and honey.

The ability to handle prolonged and hectic schedules of exercises depends fully on the levels of glycogen in the muscles. Long time benefits are reported to have been received by several athletes who require glycogen reserves for quite a long time. Athletes who require energy boosters for long spans of time undergo carbohydrate rich diets for two or three days before the scheduled dates.

This helps them store extra glycogen levels in their body. Consuming carbohydrate reserves like sugar or honey just before an event is never useful because, these take at least half an hour to dissolve in the blood and start the action. On the other hand such practices can be reversely effective making you even more prone to dehydration. A three day or four day prior event carbohydrate diet is better in all ways. This seems to be effective and less harmful too.

The most important of all is consumption of water
The most important of all is consumption of water

Water

Water is one of the most essential components that an athlete needs during the event. An athlete must be able to hydrate his body as much as he can before the event. This restores all the lost fluid of the body. Moreover, during the event, chilled liquids are best to cope up with the losses. Chilled liquids are always preferred by experts because these are soon absorbed by the body and also help in the cooling process.

Fats

Fats have quite a big part in supplying energy during an event. For a medium type of energy requiring event for an athlete, fatty acids metabolize to provide about half of the total energy being exhausted. Again if the need extends to over an hour, fats become the main source of energy. Event duration and the athlete’s body condition are very important for the usage of fat as a fuelling source.

Fat usage ranges from 60 to 75 percent when the event extends for a prolonged period of time. Fat usage is also amplified by the usage of caffeine before and during such endurance programs. However, usage of caffeine cause many after effects like insomnia, ringing of ears, and repeated urination, which athletes always want to avoid.

Protein

Protein need by the body is increased by the amount of exercise and frequency of exercise of an athlete. Extra protein is stored in the body as fat. Protein is the third item that supplies energy after carbohydrates and fat. Protein does not build muscle for a professional athlete. It is training that counts.

Studies reveal that 10 to 20 percent of protein intake is enough for an athlete’s body. A common symptom called “sports anemia” may occur at the beginning stages of training if quality protein intake is feebly less. High protein intake is never suggested for athletes because it increases requirement of water. This may lead to dehydration and increased oxygen consumption.

Vitamins and Minerals

Dieting in a variety always ensures enough amounts of vitamins and minerals. No evidence proves that an increased amount of vitamin intake has improved performances of athletes. Thiamin, riboflavin and B vitamins such as niacin are effective and they are needed to capitalize energy from the various fuel sources of the body.

Female athletes especially lose levels of riboflavin. They should be consuming riboflavin rich food more often, like consumption of milk. Minerals have an important part to play. Hectic schedules of exercises drains the body’s salt reserves like sodium, potassium, iron and excessive perspiration increases amounts of salt in a body.

Tips and Tricks With the Mediterranean Diet

Mediterranean diet concentrates on a fast weight loss technique. This method helps in fast weight loss without a starving meal. It focuses on a controlled format of dieting technique. Healthy and tasty recipes made from olive oil, fruits, leafy vegetables and oily fishes are prepared to promote the idea of a good and healthy heart.

Lower amounts of toxins can reduce chances of cancer. This is achieved by this form of dieting. Helps reduce risks of gall stones by incorporating meals made from nuts and vegetables. Lowers and regulates blood pressure. Lessens consumption of fatty foods and salt and reduces levels of cholesterol.

 

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