Athletes are competitors who require sport-specific exercise plans that allow them to practice and improve on their craft. Just as many athletes have to follow a strict exercise regimen, a healthy diet that supports their body's activity is also required in order to perform at their peak. This diet must entail several aspects to be both nutritious and effective.
Instructions
1. Balance your diet plan with your athletic needs. Athletes who practice a sport based on muscle power may need to consume more protein to support muscle growth, repair, upkeep and strength. For sports that require stamina and endurance, eating slow-burning carbohydrates such as oats, wheat and bran will help to give energy that lasts.
2. Recognize individual needs. Every person's body is different and therefore requires a diversified approach when it comes to personal diet plans. Define what you will need as an athlete by judging your body type and taking note of how your body reacts to certain foods. Keeping a diary of what you eat, when you eat and the amount consumed can help with this process. For instance, foods such as raw fruits or vegetables are great for everyday consumption and health but not so good before sporting events, as they can cause gas for some athletes.
3. Keep your axles greased. Staying hydrated is important no matter what type of activity an athlete is performing. Although most athletes know to pump fluids such as water and sports drinks to stave off injury, most do not know that what they eat also counts toward their fluid intake. Eating foods that have potassium or niacin can help you avoid cramps and stay hydrated. Water should be used to replace fluid for activity that is less than an hour long. When the activity lasts longer than an hour, consume either food and water or sports drinks that help to provide carbohydrates to balance electrolytes.
4. Count it out. Keep tabs on what you consume so that you know you are getting the correct balance of vitamins and minerals your body needs. Most athletes will require more calories and vitamins due to increased activity. Knowing when to consume certain calories will also determine some of the success you will have during training or events. Concentrated carbohydrate meals can be eaten two to three hours before rigorous activity to help supply needed energy. After the activity, however, focus on replacing carbs and supplying protein to help muscles repair and build.
5. Stick to the basics. Although every body is different, there are techniques that work for everyone and are essential practices for athletes to follow. Eating foods that are high in fiber will help to increase or maintain a healthy metabolic rate, as will eating smaller meals every two to three hours. Every meal should contain essential building blocks of healthy fats, proteins and carbohydrates in order to supply your nutritional needs. Spreading these meals throughout the day will help to supply constant energy and keep you from feeling starved or being malnourished.
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