After extensive research and ample reviews, a handful of experts have come up with the sports nutrition practices that will efficiently improve performance. Here are some key factors on what to eat and when in order to perform at the top of your game.
Stop Weighing Yourself Daily
How well you perform in a sporting activity should not be based mainly on your how much you weigh or how much fat your body has. This means that, you should stop thinking that if you get to a certain body percentage; you will be able to run faster or perform better. Keep in mind that majority of methods on how to measure a person’s body fat have integral errors. Another thing you need to remember is that optimum levels of body fat rely on genetics as well as what is optimum for your one of a kind body. Make sure to give close attention to how you feel and perform instead of the numbers on your scale.
- Assessing Your Protein Needs
The recommended protein for both strength and endurance-trained athletes is between 0.5 to 0.8 grams per pound or 1.2-1.7 grams per kilograms of body weight. For an athlete weighing 150 lbs., the recommended protein is about 75 to 120 grams per day, which is an amount that majority of athletes can easily consume through their typical diet without using any protein supplements and amino acid supplements. If you’re a vegetarian athlete, you should at least target ten percent or even more, because there are plant proteins that are not digested well than animal proteins.
You would want to aim on a higher protein quantity if you are just starting on a weight-lifting program. After your muscles have built-up, you can then lower your intake of protein.
- Assessing Your Carbohydrate Needs
You need to give attention to carbohydrates if you’re an athlete in power sports, and not just simply on proteins. The reason for this is that when training for strength, the stored glycogen in your muscles reduces at a rate of about 25 percent to 35 percent of the total muscle glucogen stores throughout a single 30 second session of resistance exercise.
- Meeting Your Calories Needs
Vitamin supplements are not needed by athletes who are consuming enough calories to support their athletic routine. But for those athletes who are severely limiting their food consumption in order to lose weight such as gymnasts and wrestlers, or those who are training indoors and get little to no sunlight like skaters, gymnasts and swimmers may need to take some supplemets.
- Watching Your Iron
Pay good attention on how much iron you’re taking in if you’re a blood donor, a vegetarian or a woman who experiences a heavy monthly periods. You can certainly become iron deficient and be incapable to exercise because of anemia if you’re iron intake is not sufficient enough. Reversing iron deficiency could take up to three or even six months and the best option to prevent this is by regularly consuming foods that are heavy in iron and including vitamin c-rich foods in each meal.