If you participate in sports, and you don’t properly understand nutrition for athletes, you are severely limiting your ability to perform on and off the field. It is absolutely essential that you know what your body demands Wat is de beste magnesium, when it demands it, and how much to give it. Follow these basic principles, and I guarantee you will feel healthier, more vibrant, and more focused….
Nutrition For Athletes Rule #1: Eat Enough Calories
Put simply, calories provide you with the energy you need. Everything you do requires energy, from lifting weights to sleeping. Although I generally don’t think it’s necessary to count calories or even keep a food journal, I do think it’s critical to know how many calories your body needs and to know (approximately) how many calories are in your favorite foods. An easy way to determine how many calories you need:
Body Weight (in lbs.) x 15
For example, I weigh 170 pounds. So, 170 x 15 = 2,550 calories per day. This reflects how many calories an active person needs (3-5 vigorous workouts per week). This is the amount of calories to maintain your current weight.
(Note: If you need to “bulk up” or slim down for any reason, one of the safest and simplest ways to do this is by adding or subracting 500 from your daily caloric needs) By adding or subtracting your calories by 500 daily, you are either adding or subtracting 3500 calories per week, which is equal to one pound.
Make certain that you are eating “clean” calories. Load up on vegetables, fruits, whole grains, healthy fats, and protein. These are the building blocks of a solid nutrition foundation. Cut out (or severely limit) anything that is overly processed, caffinated, salty, or otherwise known as “junk food.”
If you drink regular soda, consider switching to diet. If you drink diet, consider switching to tea or water. And, if you drink more than a few alcoholic beverages per week, consider cutting back or eliminating alcohol all together.
Don’t be too strict with yourself, but do make a conscious effort to begin or continue transforming your diet. (PS: I hate the word “diet.” Notice what the first three letters of diet spell.:) Instead focus on changing your eating and drinking habits, instead of bouncing back and forth between diets. Soon enough you will be making healthy choices automatically and unconsciously).
Remember, that if you are training hard, you need to EAT. Just be sure you’re eating healthy.
Nutrition For Athletes Rule #2: Focus On Meal Timing
Just because you train hard or are a regular at your local gym doesn’t mean you are getting the most out of your workouts (or even healthy for that matter!). In my opinion, nutrition for athletes accounts for nearly 80 percent of any health objective, whether that be: better performance, weight loss, muscle gain, and general wellness. If you’re not eating properly, and at the right times, you could be doing your body more harm by working out than by not working out. (When you do any sort of exercise you are causing “micro-tears” in your muscle fibers, that can only be repaired if there are the proper nutrients available)
So, one of the main topics of nutrition you should be concerned about, at least until it becomes habitual, is meal timing. American culture implies that 3 square meals a day will do. Your parents told you not to snack before dinner because it would ruin your appetite. If only this article were around back then!
The new rules of nutrition, and countless research studies, suggest that you should eat and drink every 2-3 hours. Remember that I’m not talking about mindless snacking on Hershey Bars and Reeces all day long. Supply your body with nutrient dense foods whenever you are hungry! The more often you eat, the more your body burns. Shoot for between 300-500 calories meals roughly 6 times per day. Alternatively have larger breakfast, lunches, and dinners – which are smaller than you’d normally eat – say, 70 percent or so, and then have 100-300 calorie snacks in between those meals.
If you want a metaphor, imagine a fire….
You need to consistenly supply the right amounts of dry wood throughout the life of the fire. You don’t want to use wet wood or spray ligher fluid on the fire (although I must admit, it is quite fun). Wet wood represents foods that your body can’t efficiently use for energy. Lighter fluid is comparable to a sugary or starchy food, or maybe a highly caffinated beverage). There is roaring amounts of energy for a short time, and then nothing. Caffeine buzz, then crash. Or sugar high, then carbo crash. You get the picture…
Next, you want to make sure you time your meals around your workouts. I usually eat a small balanced meal about an hour before I train. I also make sure I’m properly hydrated. New research suggestst that even if your cells are dehydrated by 1 percent, your results and performance are severely limited. Drink at least 16 ounces of water before training, and then sip water or a sports drink during and after.