how athletes should eat
how athletes should eat
how athletes should eat Nutritional choice of those who exercise / do sports is important. All the calories needed can be provided by a balanced diet of healthy foods. In addition, by paying more attention to certain points in the diet, you can increase the efficiency of exercise and achieve better results.
make a good start to the day
A healthy breakfast is important at the start of the exercise day. The energy you get turns into good fuel during exercise. Without breakfast, a feeling of sluggishness and lethargy may occur during exercise. This can cause your performance to drop. Some studies have shown that getting energy before exercise improves performance.
What food you eat is just as important as the timing of feeding. You should not skip breakfast with light foods such as bagels / pastries. The satiety period of these foods is very short. You should have breakfast with foods rich in protein and fiber. For example, choose protein sources such as milk, yogurt, cheese and eggs with seasonal vegetables. You can flavor your breakfast with foods such as hazelnuts, almonds and peanut butter that you can add to it. Thanks to these foods, you will feel energetic for a longer time.
Choose the right carbohydrate sources
Carbohydrates are the body’s main source of energy. It is very important from which foods you meet. You should choose healthy carbohydrate sources instead of processed or white sugar foods. These sources include fruits, vegetables, legumes, fiber and whole grain foods, milk and yogurt. According to the American Dietary Guidelines, between 45 and 60% of the daily energy intake should come from carbohydrates. how athletes should eat This recommendation is especially important for those who do sports.
Consume protein sources
Protein is an important building block of the body. It is responsible for growth, development and repair. Proteins are also necessary for the formation and development of muscle mass. According to the American Daily Dietary Intake (RDA) recommendations, healthy individuals should get 0.8 grams of protein per kilogram per day. This value is the minimum (smallest) amount to be taken. It is recommended that those who do sports take more protein.
Some of the protein sources in the diet are:
- The fish
- Poultry such as turkey chicken
- Red meats such as beef and lamb
- Dairy products such as milk, yogurt, cheese
- Legumes such as beans and lentils
The American Cancer Society (ACS) recommends limiting red and processed meat consumption in its 2023 Dietary and Physical Activity Guidelines. A healthy diet should include more white meat and vegetable protein sources.
Choose healthy fat sources
Fats are one of the macronutrients that provide energy for the body. They have higher calories than carbohydrates and protein. They are used in the first place in aerobic exercises. At the same time, the body stores the excess calories it takes. Adequately stored body fat provides you with energy for your long-term workouts.
Some of the sources of healthy fat are:
- Olive oil
Consume vegetables and fruits
As with all healthy diets, people who do sports should have plenty of vegetables and fruits in their diet. The U.S. Department of Food and Agriculture (USDA) recommends that half of each meal plate be filled with vegetables and fruit. You can get different vitamins, minerals and antioxidants by choosing different colored vegetables and fruits.
Should calories be restricted?
If you are on a weight loss diet, you should limit the amount of calories taken from foods.
But restricting calories too much can make you feel sluggish or sick. According to the US National Center for Heart, Lung, and Blood Health, most women who want to lose weight have accepted the safe calorie limit as an average of 1200-1500. For men, this value varies between 1500-1800 calories. If you have a very active life and do not want to lose weight, you may need more calories than these values how athletes should eat.
Healthy snack suggestions for exercise
Banana and peanut butter
Bananas are a good source of potassium and magnesium. It tastes so much better with peanut butter. In this way, you get the sugar you need during sports by combining it with protein.
Strawberry, grape, orange
These fruits contain plenty of vitamins, minerals and water. It is easy to digest and quickly turns into energy. You can enrich it with protein by adding yogurt to it.
It is rich in protein and heart protective healthy fats. Foods rich in fat are digested late. For this reason, it provides you with energy throughout the sport. You can consume it with dried or fresh fruits for a more delicious taste. how athletes should eat
Conclusion & Summary
If you have decided to adopt an active lifestyle, you should get to know foods better. how athletes should eat You should discover which nutrient provides you with better energy and what are the downsides. Everyone’s body reacts differently to food and exercise. So you can pay attention to how your diet makes you feel during exercise and how it affects your overall performance.
- Making breakfast a habit
- Choosing healthy carbohydrates, lean protein sources and healthy fats
- Include vegetables and fruits
- Preferring healthy snacks will be the right choice for those who exercise.