Are you interested in sports nutrition? If your answer is yes, then this blog will give you all the information about it.
When you’re exercising for at least 90 minutes, especially if you’re doing something that requires a lot of energy, you need food to help you perform at your best. This allows for faster recovery during the game.
These five tips are very helpful.
Eat foods rich in carbohydrates.
Carbohydrates are the main source of fuel for athletes. Your body turns it into glucose, a type of sugar, and stores it as glycogen in muscle tissue.
During exercise, your body converts glycogen (stored energy) into usable energy. If you train for 90 minutes, your muscles will have enough glycogen to sustain an intense workout. However, if your workout takes too long, use the following method:
- “Carboloading three to four days before a race helps replenish glycogen stores,” says sports nutritionist Joe Dubost, Ph.D.
To increase your carbohydrate intake, eat a diet that contains at least 70% of your calories from carbohydrates, including breads and whole grains as well as pasta, fruits and vegetables.
Take the last sip. On the day of the main event, your stomach should be empty for 3-4 hours before training, running or cycling.
- Avoid sweet or starchy foods within 30 minutes of starting work, as they can accelerate dehydration.
- For prolonged activity, increase the intake of carbohydrates, minerals and water. Eat a snack every 15-20 minutes and drink plenty of water. Refined carbohydrates (such as those derived from sugar or flour) are easily absorbed into the bloodstream and provide energy to working muscles. Many athletes prefer sports bars, sports drinks or gels to other options because they are more convenient. On the other hand, fruits and fruit juices are a great choice.
- Refueling with carbohydrates after a hard workout. Since you don’t need immediate energy, Dubosa suggests “better carbs,” like whole-wheat bagels or carrot sticks, which provide carbs and a range of nutrients.
One of the most useful medicinal foods is milk. This diet has a good balance of protein and carbohydrates. RD Biography of Joy Dubo
Eat enough protein.
Protein does not provide enough fuel to meet the body’s energy needs. However, it is important to maintain muscle fitness.
- Find what you need. According to the World Health Organization, the average person needs 1.2-1.4 grams of protein per body weight per day. For a person who weighs 150 kilograms, this is about 88 grams of protein. Strength athletes may need 1.7 grams of protein per kilogram of body weight, which equates to about 150 grams of protein for a 200 kg athlete.
- Favorite food Eating too much protein can put a strain on the kidneys. Quality sources of protein such as lean meat, fish, poultry, beans, chickpeas, eggs and milk should be replaced with protein supplements.
- Drink plenty of water. Casein and whey proteins, essential amino acids, are also found in milk. Players may find this combination particularly useful. Studies show that whey protein is easy to digest, which helps athletes recover faster after a fight. Casein is absorbed slowly, so muscles recover longer after physical exertion. Milk also contains calcium, which is necessary for strong bones.
Don’t eat too much fat.
When you run out of carbohydrate sources during a long-duration event like a marathon, your body uses fat for energy.
Most athletes get all the fat they eat.
Moisturize throughout the day and in the morning.
Vigorous exercise, especially in hot weather, can dehydrate you. But thirst can lower your performance and, in some cases, be fatal.
“All elite athletes need to drink water early and often,” says Dubost. “Also, don’t wait until you’re thirsty, drink while you’re thirsty, you might already be very dehydrated.”
“One way to monitor fluid intake is to look at the color of the urine,” says Joshua Evans, MD, a dehydration specialist at Children’s Hospital of Michigan in Detroit.
Dark yellow means you are drinking enough water. Pale or dark yellow urine indicates dehydration.
According to DuBost, water should be consumed before and during the event due to the rapid loss of water during vigorous exercise.
Marathoners and long-distance cyclists should drink 8 to 12 ounces of water every 10 to 15 minutes to prevent dehydration. Drinking cold water is better than room temperature water as it is easier to absorb. Cold water can also help relax the body.
Replace lost power supply.
Sweat removes water and electrolytes from the body. Electrolytes help transmit nerve signals throughout the body. Get a sports drink for fuel. If you sweat a lot and lose a lot of water, add a sports drink and equal amounts of water to get a good balance of water and electricity.