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Nutritional Diet Tips for Athletes

Nutritional Diet Tips for Athletes

Being different from ordinary people, an athlete should have different nutritional needs to meet. In order to keep healthy, the athletes are required for more calories and fluids as well as specific nutrients, because they need to burn more calories, get rid of more sodium fluids so as to speed up their metabolism in the course of training. Compared with a moderately active or a sedentary person who just need 1,200 calories each day for weight loss, an athlete would have average intake of 2,000 to 3,000 calories for the purpose of losing weight and at the same time maintaining their energy levels.

1. Function of protein for repairing.

It is widely acceptable that protein is vital to repair, growth and rebuilding for every part of your body, especially for your muscles, because the use of muscles is necessary in strength and circuit training and running as well as jumping. Every time during the strenuous workout, your muscles would be damaged on a microscopic level, it is the protein that is able to helps repair such damage and at the same time to build bigger and leaner muscles. It is common that you need have the consumption of 1.4 to 1.8 grams of protein for each pound of your body weight. You should remember that every gram of protein contains 4 calories. If you want to have more protein in your daily diet, you have to lower the calories you collect from other sources. Therefore, by doing so, you had better reduce saturated fat and sugar in fried foods, and sports drinks as well as processed protein bars. It is also strongly suggested that you should incorporate various kinds of food with high content of protein, like such as lean meats or nuts and low-fat dairy products in your diet. In addition, if you do not get enough protein intake recommended, you had better choose some kind of protein powder supplement added to your daily diet.

2. Importance of carbohydrates for energy.

If you would like to maintain energy levels, you should have enough carbohydrates every day. At the same time, you should also try to avoid sugar in every possible way. Therefore, you should ensure to get your carbohydrates from such healthy sources, like oats, cereal, pasta and bread. Instead of bleached white flour, you should always cook your food with whole grain flour. If possible, you should have some carbohydrates in your three meals. And half hour before your training, you need to eat a small snack for an instant source of fuel. In addition, you could consider vegetables as another good source of carbohydrates, so you may take fibrous ones like celery or broccoli and starchy ones like potatoes or while corn, which are much helpful in offering your body the fuel that would last for longer time. It is widely accepted that the foods with more fiber and low content of some carbohydrates like sugar would be also contain less calories and would assist you to feel full for a longer period of time. Fruits are also regarded as another channel for carbohydrates. If you prefer the sweet food, you had better turn to sweet berries and fruits. As they have fructose, some kind of natural sugars, it would be less harmful for weight gain. Therefore, you could eat some kind of fruit like blueberries and strawberries as well as raspberries for the source of antioxidants in order to get rid of your belly fat.

3. Necessity of fluids for good health.

Staying hydrated is necessary for normal function of your body. It is well-known that water is responsible for keeping healthy, ensuring the safety of your organs, joints and muscles, and helping digest properly. If your body is unable to be well-hydrated, it could lead to storage of calories as fat, not as fuel when necessary for breaking down. In this case, your body might resort to your muscles and start with breaking down when you don’t keep hydrated. The intakes of water everyday could vary remarkably. Generally speaking, when you see your urine is nearly clear, it means your body is certainly well hydrated. When your urine becomes dark yellow with a strong odor, it is the time for you to have more fluids to support your system effectively.

It is kindly recommended that during your training, you need to stay hydrated, because your body would lose the most fluids in this regard. How much water you should drink is closely linked with the intensity of your activity. Instead of measuring amount of water ounce for ounce with the ticking clock, you should drink it before you feel thirsty. Thirst is a clear indication that your body is staring to get dehydrated, so you should drink water before that feeling so as to make sure that your body is running with proper hydration.

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