1. The Underpinning of Energy
Athletes often require more energy than an average person. Male and female athletes, particularly those in their growth phase, may need around 2,400-3,000 kcal and 2,200-2,700 kcal per day, respectively. The energy content in food depends on its macronutrient composition.
Macronutrient Energy Content
*Although alcohol is not classified as a macronutrient, athletes should be aware that it is high in calories and can lead to unwanted weight gain.
Carbohydrates: These are the primary energy source for high-intensity activities. Healthy carbohydrate food sources include fruits, vegetables, whole-grain cereals, bread, and pasta.
Fat: Dietary fats help individuals meet their energy requirements and maintain healthy hormone levels. Healthy fat sources include nuts, nut butter, avocados, olive, and coconut oils.
Protein: This macronutrient is crucial for muscle repair and growth. Preferred protein sources include lean meats, eggs, dairy products, and legumes.
2. Excelling with Appropriate Sports Nutrition
Implementing the following tips into your diet can significantly enhance your sports performance:
Include a variety of fruits and vegetables in your daily diet. Aim for at least five servings per day, encompassing different color varieties.
Opt for whole grain carbohydrate sources such as whole-wheat bread, pasta, and fiber-rich cereals. Limit the intake of refined grains and sugars.
Stay hydrated. A mere two percent reduction in hydration levels can adversely affect performance.
Favor whole food options over highly processed foods.
3. Crafting a Nutritious Meal
Without enough calories from the healthiest food sources, it can be challenging to achieve your performance goals. Here's how you can plan a nutritious meal:
Carbohydrates
Fruit
Oatmeal
Starchy vegetables (sweet/white potatoes, squash)
Non-starchy vegetables (broccoli, leafy greens)
Whole-grain bread or crackers
High-fiber, non-sugary cereals
Quinoa
Brown or wild rice
Protein
Whole eggs (white and yolk)
Greek yogurt
Milk
String cheese
Lean red meats
Poultry
Fish
Hummus
Healthy fat
Avocado
Peanut butter
Nuts and seeds
Olive or canola oil (the latter, if baking)
Coconut oil
Flax seed (add to baking or cooking)
4. Importance of Hydration
Hydration plays a critical role in sports performance. Developing a personal hydration plan can be beneficial. A general rule for training is to consume:
Two cups of fluid before training
Four to six ounces of fluid every 15 minutes of exercise
The best hydration choices include water, low-fat milk, or 100 percent juice. Sports beverages are best reserved for competition, where rapid hydration and electrolyte replacement are necessary.
5. Game Day Nutrition
There are a few golden rules when it comes to eating on game day:
Proper nutrition for the "big event" doesn't happen on the day of the event alone. It happens in the days, weeks, and months leading up to the competition.
Never experiment with a new dietary/supplement protocol on game day.
As you get closer to the game/competition, make your meals smaller.
6. Eating on the Go
Having nutritious food while traveling is crucial for peak performance during competition. Prepare by packing a variety of food and beverages.
Choose energy-packed foods such as whole grain crackers with low-fat cheese, tortilla wraps with veggies and lean meat, hard-boiled eggs, vegetable or bean soups, small boxes of non-sugary cereal, fresh fruit, mini-whole wheat bagels with peanut butter, pita bread with hummus or pasta with grilled chicken.
Healthy Food Choices vs. Not-So-Healthy Food Choices
As you get closer to the game/competition, make your meals smaller, removing fats and dairy products. Fibrous carbohydrates can be beneficial as these tend not to cause GI disturbances.
7. Conclusion
To conclude, adopting healthy recipes and maintaining a balanced diet is as important as your training routine. Remember, you are what you eat. So, make sure you provide your body with the right fuel to ensure peak sports performance.
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