A proper nutritional diet is of vast benefit for professional athletes. A good sports nutrition plan helps to improve performance and boost the benefits of training. Eating right helps the body to train better and greatly impacts performance at professional sports. As an athlete, your body needs a right mix of carbohydrates, fat, proteins, vitamins and minerals.
Sports performance is unquestionably at its peak if a proper nutritional diet is followed. Proper personalized dietary plans can lead to increase in speed, stamina, endurance and definitely impact performance in any sport. Eating right allows you to push the body to its limits and recover faster. In this article, we shall explore how to eat right for improving sports and performance.
6 Eating Right To Boost Sports And Performance
Benefits Of Eating Right
Eating right helps to reduce and prevent injury in the sports arena. Following a proper nutrition diet also helps to boost the immunity and prevent cramps and aches. It delays the emergence of fatigue in the body and helps you to train for longer periods of time and with greater intensity which in turn improves performance. Eating right also improves performance by helping the body to adapt to training and recover more quickly. It also improves concentration and helps the body to become stronger.
Meet Your Protein Needs
Protein for athletes who undergo strength and endurance training should be around 1.7 grams of protein per kilogram of body weight. Optimal protein intake is essential to ensure muscle growth and assist in recovery of body following extensive sports.
As a sportsperson, you need to ensure that you are consuming the right amount of protein per day. This is more so for vegetarian sports persons who need to target a higher protein intake because vegetarian sources of protein such as legumes are less easily digested than animal proteins.
Eat A Balanced Diet
You need to ensure that you are eating a healthy and balanced diet with the right mix of carbodhydrates, fats, proteins, vitamins and minerals to meet your calorie needs. You need to meet your calorific requirements and ensure that you are eating wholesome meals which will sustain you through the heavy workout and training and improve your performance in sports.
You need to ensure that you are eating the right quantity for your build and weight taking into account your daily calorific requirements and make sure that you consume enough food of the right nutritional value everyday.
Eat The Right Amount Of Carbohydrates
Strength training on a regular basis reduces the muscle glycogen stores. Therefore, sportspersons and athletes need to be able to ensure that they get the right amount of carbohydrates. If they do not do so, they will experience extreme fatigue and a decline in their performance.
During a single period of 30 seconds of resistance training, about 35 percent of muscle glycogen stores are depleted. This can be quite a problem if the diet is inadequate in carbohydrates. Therefore, make sure that you eat the required amount of carbohydrate.
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Make Sure You Eat Supplements
Vitamin and iron supplements should be taken to ensure that you are able to gain all the nutrients you need for regular exercise. Athletes who need to maintain their weight such as gymnasts and swimmers often cut down on dairy products.
Also there are people who are lactose intolerant and keen to play sports. In such a scenario, nutritionists often recommend supplements.
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To prevent anaemia, iron supplements are also necessary especially for sportspeople who are vegetarians.
Eat For Recovery After Training
While training for sports, athletes undergo intensive workouts. Sports training is a physically exhausting process and therefore, you must ensure recovery meals are had after workouts.
Sports drinks and dry fruits are an excellent snack to have following training.
For optimal recovery, an athlete should target 1.5 grams of carbohydrates per kilogram of body weight within half an hour after finishing a hard workout. Therefore, apart from regular meals, you need to ensure that you have recovery snacks after sports training so that performance is boosted to optimal levels while playing the sports.