Sports Nutrition Diet Tips
20-25% of your energy should come from fats. If the fat intake would be less than that, it won’t be able to make anycontribution in boosting your performance level.
eat food before, during and after your exercise session to control blood glucose level, thereby helping in enhancingyour sports performance.
drink adequate water during and after your sports performance.
eat a balanced diet consisting of plenty of proteins, vitamins and minerals. Opt for complex carbohydrate food and the intake of fat should be in moderate quantities.
Limit the quantity of salt and simple sugar.
Don’t change your diet plan before going in for your sports competition.
Fasting is not recommended for sportspersons
Attention :If you feel some kind of an uncomfort or pain in your abdomen or intestine, then you must have had a high fiber or high fat content food in your pre exercise/sports meal.
Top Foods for Athletes
Oatmeal is a heart-healthy whole grain that contains valuable soluble fiber to help soak up unwanted fat and cholesterol in the blood stream. It will maintain your energy for a longer period of time during your workout and curbs appetite by slowing the absorption of glucose into your bloodstream. Oat are also a good source of B vitamins, important for athletes as a source of energy.
calcium plays a role in muscle metabolism. If you're feeling zapped of energy during your workout, consider looking at your intake of calcium to see if you are meeting the recommended levels. Try adding some yogurt to your breakfast, lunch, or snack. Rich in Vitamin B12, it helps athletes prevent fatigue.
Antioxidants can help to reduce oxidative damage to cells resulting from free radicals produced during periods of strenuous activity. Nutrients in blueberries may also promote healthy Blood Pressure. They contain Vitamin C to support your immune system, and are a source of energy-enhancing carbohydrates and fiber to help sustain your energy and keep you in the game.
Source of Vitamin C and one of the only fat-free sources of Vitamin E. Vitamins C and E both have antioxidant properties and aid in muscle recovery among athletes.
source of high-quality protein, iron, and Vitamin B12 – which is important for optimal athletic performance. It also contains omega 3 fatty acid. The nutritional fats found in salmon have been shown in epidemiological and clinical trials to reduce the incidence of heart disease. ..
Quinoa is a complete protein ( 9 essential amino acids comparable to milk) . It is also a good source of manganese, magnesium, iron, zinc, potassium and calcium. Because it is gluten free, it is very easy to digest. It is recommended to incorporate this whole grain into a variety of your meals.
Is a great, healthy alternative to traditional peanut butter.Almond butter is a nutritional powerhouse that contains significant amounts of protein, calcium, fiber, magnesium, folic acid, potassium, and vitamin E. Nut butters are a great source of protein, and will keep you full.
By choosing to add more physical activity to your day, you'll increase the amount of calories your body burns.
This makes it more likely you'll maintain your weight.
Physical fitness is the work capacity of your heart and lungs, the strength and endurance of your muscles, and the flexibility of your joints, that relate to your ability to perform physical activities.
Regular physical activity leads to improved physical fitness and many other physiologic, cosmetic, and psychological benefits.
There are four basic components in all physical programs:
These are Frequency of exercise (3-7 days / week), Intensity of the exercise (60-90% of maximum heart rate - Max HR),
Time spent exercising (30-60 mn / day), and the Type of activity (continuous, low resistance, high repetition activities); the FITT Principle guidelines.
Cardio respiratory training:
During exercise your heart must pump more often and more strongly to supply oxygen to your exercising muscles to make energy. In turn, you breathe in more often and more deeply to increase the amount of oxygen you inhale and carbon dioxide that you exhale.
The basis of cardio respiratory training is to place greater demands to the heart than what is required during rest. This results in a stronger heart that can pump more blood and deliver more oxygen to the body per heart beat, and a lower resting heart rate.
How can I determine my Target Heart Rate?
Age-predicted Max HR = 220 - ------your age = -----bpm.
60 % max HR = -------max HR x 0.60 = ----------bpm.
90 % max HR = -------max HR x 0.90= ----------bpm.
Target HR Zone = --------- to ------------ bpm.
How Much Physical Activity Do I Need?
To Reduce the risk of chronic disease: At least 30 minutes of a moderate intensity physical activit, above usual activity, most days of the week.
To Manage body weight and prevent gradual unhealthy body weight gain : Approximately 60 minutes of moderate intensity physical activity most days of the week while not exceeding calorie needs.
To Maintain weight loss: At least 60 to 90 minutes of moderate intensity physical activity most days of the week while not exceeding calorie needs. Some people may need to talk to their healthcare provider before participating in this level of physical activity.
For A Better Weight Loss, Diet and Nutrition Management.