Sports Nutrition - A guide for beginner athletes
Every athlete should know the basics when it comes to sports nutrition. Whether you are a serious athlete or you are on a regimented fitness and nutritional program, you should know the basics about sports nutrition.
Drinking plenty of water is a must and is one of the most important factors of sports nutrition. Sixty percent of your body’s weight is made up of water. Everyone should drink at least eight cups of water each day, but an athlete needs more. You should drink plenty of fluids before, during and after sporting events to stay well hydrated, to avoid overheating and to maintain good sports nutrition. Cold water is the best drink to keep you hydrated during workouts or sporting events that last an hour or less. You can use sport drinks that consist of carbohydrates for longer events. Always drink fluids even if you are not thirsty. Water is probably the single most important element of sports nutrition.
A balanced diet is also an important factor in sports nutrition. A balanced diet consists of carbohydrates, proteins, and fat. Carbohydrates are found in pastas, breads, cereals, rice, fruits, and vegetables and should provide about sixty to seventy percent of your daily intake. Carbohydrates are converted to sugars and starches to energy which is stored in the liver and muscles. Carbohydrates give you strength and stamina for short events and activities. You should eat carbohydrates for at least several days before your event or intense exercise, and eat them during your activity if it will last for more than an hour. This will keep your energy and performance level up and will help you maintain good sports nutrition.
Proteins are found in meats, poultry, eggs, fish, dairy products, beans and nuts and should provide between twelve and fifteen percent of your daily caloric intake. Proteins give your body power to build muscles. Your body cannot store extra protein, so it is burned off as energy or converted to fat. If you are planning to start an exercise program or are preparing for an event, you will need to increase your protein intake. At the same time, you need to be sure you are eating enough calories to maintain body weight; if not you will burn more protein.
While fats are an important part of sports nutrition, they should provide no more than twenty to thirty percent of your daily intake. Unsaturated and monosaturated fats which are found in corn oil, canola oil, and olive oil, are better fats than saturated fats. Saturated fats are found in foods that come from animals, such as meats, milk, eggs, and cheese. Your body needs a small amount of fat for certain functions and is an alternative energy source to sugar. However, if you eat too much fat you could develop heart disease, cancer and other health problems.
Sports nutrition requires finding the right balance between carbohydrates, proteins and fats. You should base your diet on factors such as your age, weight, physical condition, and the type of exercise or training you are doing. Check with your doctor for more information about sports nutrition, especially if you are beginning a new exercise routine.