Sports nutrition is a balanced diet that is necessary in order to achieve optimal athletic performance. With a regular healthy diet can not because too few calories in the form of carbohydrates and proteins in it. Intense exercise with a regular healthy diet would deplete the body.
Who benefits from a good sports nutrition?
All athletes who train several times a week to get their body in top shape need a balanced diet. Their body will perform better and get a nicer, muscular shape. This includes not only professional athletes, but also want to keep recreational athletes and people who are just in top shape their body.
How balanced sports nutrition look like?
The basic principle of a sports nutrition is the same as that of a healthy diet. All the healthy foods that you can use can be found in the healthy food triangle. During training and in the recovery period has the body of an athlete need extra carbohydrates and proteins. In these periods, you have to add extra to your diet.
Protein diet
to meet your protein requirements before you healthy foods rich to include protein in your menu. Protein-rich foods also contain much iron. Iron makes sure that the red blood cells can work optimally and to ensure a good supply of oxygen to the muscles. Foods rich in proteins are dairy products, red meat, chicken, fish, legumes such as peas and beans.
Carbohydrate diet
for the carbohydrate-rich foods, you need to use those that are slow acting. Sugar is also a carbohydrate, but to be fast-acting and therefore not suitable to use in a sports nutrition. Good carbohydrate suppliers bread, potatoes, pasta, legumes, cereals, rice, raisins, biscuits, gingerbread and sweet fillings.
Fats in sports
both in healthy and in a sports nutrition you need to reduce the fat administration and use mostly unsaturated fatty acids. Fats are for athletes not energy suppliers and therefore no useful additions.
Percentage of proteins and carbohydrates in sports nutrition.
The percentage of protein and carbohydrates that you should put sports in you depends on the intensity of your sport. These percentages are to be determined individually for each individual, depending on the type of sport that is being practiced.
In a normal healthy diet, use about 4 to ordinary activities - 6 g / kg / day carbohydrates.Voor moderate effort you have 6-8 g / kg / day and strenuous exercise you can increase this to 8 -10 g / Kg /day. With regard to the proteins, you can count on normal effort, at 0.8 g / Kg. For athletes, you can push it to 1.2-1.6 g per kg per day.
Adding more protein is normally not necessary but sometimes one is going to push this, 2- 3 g / Kg to build more muscle.
Protein supplements and Carbohydrate-rich drinks.
When during exercise too little time to eat enough, the use of protein supplements and high-carbohydrate drinks a good alternative. During a competition, there is sometimes little break to recuperate and these supplements can include these nutrients in a very concentrated form.
