Do you want to know nutrition for sports person? If your answer is yes then this blog provides you all information regarding this.
When you exercise strenuously for 90 minutes or more, especially if you’re doing anything that needs a lot of stamina, you need a diet that allows you to perform at your best while also allowing you to recover quickly.
These five-pointers will come in handy.
1. Consume a high carbohydrate diet.
Athletes’ primary fuel source is carbohydrates. Your body turns them to glucose, a sort of sugar, and stores it in your muscle tissue as glycogen.
Your body turns glycogen (stored energy) into useful energy while you exercise. You’ll have enough glycogen in your muscles to complete even the most demanding exercises if you exercise for fewer than 90 minutes. If your workout lasts longer, though, you should use the following strategies:
• “Carbohydrate loading for three or four days before an event will assist in filling up your glycogen stores,” says sports dietitian Joy Dubost, Ph.D.
For the best carbohydrate storage, consume a diet that contains approximately 70% of its calories from carbohydrates, which includes bread and cereals as well as pasta, fruit, and vegetables.
Take your last bite. On the day of a big event, allow 3 to 4 hours before exercise to allow your stomach to empty before you begin jogging or cycling.
• Sugary or starchy foods should be avoided within 30 minutes of starting an activity since they can hasten dehydration.
• During prolonged activity sessions, replenish carbohydrate stores, minerals, and water. Get a snack and drink plenty of water every 15 to 20 minutes. Refined carbohydrates (such as those made with sugar or flour) are easily absorbed into the bloodstream and supply energy to functioning muscles. Many athletes favor sports bars, sports beverages, or gels over other options because they are so convenient. On the other hand, fruit and fruit juice are both excellent choices.
• After a rigorous workout, refuel with carbohydrates. Because you don’t need immediate energy, Dubost recommends “less refined carbs,” such as a whole-grain bagel or carrot sticks, which provide both carbohydrates and a variety of nutrients.
One of the most helpful nutrients for healing is milk. This dish contains a good balance of protein and carbohydrates. Biographical information for R.D. Joy Dubost
2. Consume a sufficient amount of protein without overdoing it.
Protein does not provide enough fuel to meet the body’s energy requirements. It is, nonetheless, vital in order to keep your muscles in good shape.
• Know exactly what you need. According to the World Health Organization, the average human requires between 1.2 and 1.4 grams of protein per kilogram of body weight every day. For a 150-pound person, this translates to about 88 grams of protein. A powerful athlete may need as much as 1.7 g of protein per kilogram of body weight. This translates to about 150 grams of protein for a 200-pound athlete.
• Your favorite foods If you eat too much protein, it might put a strain on your kidneys. High-quality protein sources, such as lean meat, fish, poultry, nuts, beans, eggs, and milk, should be substituted for protein supplements.
• Drink plenty of water. ‘Because it has a good combination of protein and carbs, milk is one of the most beneficial diets for post-event recovery,’ says Dubost. Casein and whey protein, both necessary amino acids, are also found in milk. Athletes may find the combination very useful. Whey protein, according to the study, is easily absorbed, which can help athletes recover quickly after a competition. Casein is absorbed more slowly, allowing for longer-term muscle recovery after a strenuous event. Calcium is also present in milk, which is necessary for the maintenance of strong bones.
3. Don’t eat too much fat.
When your carbohydrate resources get low during a long event, such as a marathon, your body will turn to fat for energy.
Most athletes obtain all of the fat they need by following the basic dietary guideline of eating mostly unsaturated fat from foods like almonds, avocados, olives, vegetable oils, and fatty fish like salmon and tuna, among other things.
Avoid fatty foods on the day of an event because they can upset your stomach.
4. Stay hydrated throughout the day and in the morning.
Intense exercise, especially in warmer weather, can quickly dehydrate you. Dehydration, on the other hand, can impair your performance and, in some cases, even put your life in jeopardy.
“All high-intensity athletes should drink water early and often,” suggests Dubost. “Also, don’t wait until you’re thirsty to drink; you could already be badly dehydrated by the time you feel thirsty.”
“One way to monitor your hydration is to look at the color of your urine,” says Joshua Evans, MD, an expert in dehydration at Children’s Hospital of Michigan in Detroit.
A faint yellow color implies that you’re getting enough water. Urine that is bright yellow or dark in color indicates that you are dehydrated.
According to Dubost, you should consume fluids both before and during an event because of the quick loss of fluid that occurs during vigorous exertion.
To avoid dehydration, marathon runners and long-distance cyclists should drink 8 to 12 ounces of fluid every 10 to 15 minutes throughout an event. Consuming chilled fluids rather than room-temperature water is preferable since they are more easily absorbed. Chilled fluids may also help to calm your body down.
5. Replace any electrolytes that have been lost.
Sweating flushes the body of both fluids and electrolytes. The passage of nerve messages throughout your body is aided by electrolytes. Reach for sports drinks to help them rehydrate. Dilute sports drinks with equal parts water if you’re sweating a lot and losing a lot of fluid to obtain the best fluid and electrolyte balance.
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