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Proper Nutrition for Sportsmen
If you are a sportsman or sportswoman, you need to think about your diet. This applies to people who have just started exercising as well as top athletes - there is some evidence that those in the process of getting fit have a greater need for certain things - proteins for example - than already fit athletes in training.
So what should you eat to stay healthy while you're in training? People who are exerting themselves physically need a higher calorie intake than others. So long as you are not overweight, eat more than you did when you were not working out. Aim for roughly 8.5 calories for each kg of body weight. So if you weigh 100 kg (or 220 pounds), consume 850 calories for every hour that you exercise.
If you are exercising regularly it is not usually a good idea to cut back on your dietary intake at the same time - first talk to your physician if you are thinking of doing so. Generally speaking anyone in training should not aim to lose more than two or three pounds a week.
The most essential aspect of proper nutrition for athletes is maintaining a balanced diet. The same goes for the general public, too, of course!
A balanced diet means that you should get the majority of your calorie intake from carbohydrates coming from pasta, rice, bread and so on. Carbs should make up about 57% of your diet.
Fats should comprise 30% of your intake. I don't mean fats like candy bars--I mean good, unsaturated fats like olive oil, fats from fish, fats from avocadoes, and so on. Saturated fats, like butter and shortening, should be avoided in any healthy diet.
Thirteen percent of your diet should be protein. Protein is meat, fish, poultry and nuts. These items are essential to the body's proper functioning.
Go easy on the junk food, including chocolate, cookies, fried foods, and chips. Restrict your alcohol intake and reach instead for water. Eat plenty of fruits and veggies, as well as whole grains. These elements are the cornerstones of healthy eating.
If you follow the advice above and make sure to vary up your diet, you will be getting all the essential nutrients and won't really need any supplements.
What about supplementation? There are a slew of supplements, like protein powder, available today, but there is not much in the way of scientific proof that they work. Endurance athletes (like marathoners) may want to take additional iron supplements, especially women, but you should check with your doctor first.
A good nutritionist is the first person to see if you think your diet may not be providing everything you need. Sportsmen who are traveling may not be able to adhere to their normal diet and might look to supplements while on the road.
Finally, a note on sports drinks and sports bars. These common items are very popular, in part because they're so jam-packed with nutrients and are so convenient. But be careful: they're full of calories. Also, be sure to give yourself a few hours between eating and working out, so you have a chance to digest properly and let your body absorb the essential nutrients.
If you are a sportsman or sportswoman, you need to think about your diet. This applies to people who have just started exercising as well as top athletes - there is some evidence that those in the process of getting fit have a greater need for certain things - proteins for example - than already fit athletes in training.
So what should you eat to stay healthy while you're in training? People who are exerting themselves physically need a higher calorie intake than others. So long as you are not overweight, eat more than you did when you were not working out. Aim for roughly 8.5 calories for each kg of body weight. So if you weigh 100 kg (or 220 pounds), consume 850 calories for every hour that you exercise.
If you are exercising regularly it is not usually a good idea to cut back on your dietary intake at the same time - first talk to your physician if you are thinking of doing so. Generally speaking anyone in training should not aim to lose more than two or three pounds a week.
The most essential aspect of proper nutrition for athletes is maintaining a balanced diet. The same goes for the general public, too, of course!
A balanced diet means that you should get the majority of your calorie intake from carbohydrates coming from pasta, rice, bread and so on. Carbs should make up about 57% of your diet.
Fats should comprise 30% of your intake. I don't mean fats like candy bars--I mean good, unsaturated fats like olive oil, fats from fish, fats from avocadoes, and so on. Saturated fats, like butter and shortening, should be avoided in any healthy diet.
Thirteen percent of your diet should be protein. Protein is meat, fish, poultry and nuts. These items are essential to the body's proper functioning.
Go easy on the junk food, including chocolate, cookies, fried foods, and chips. Restrict your alcohol intake and reach instead for water. Eat plenty of fruits and veggies, as well as whole grains. These elements are the cornerstones of healthy eating.
If you follow the advice above and make sure to vary up your diet, you will be getting all the essential nutrients and won't really need any supplements.
What about supplementation? There are a slew of supplements, like protein powder, available today, but there is not much in the way of scientific proof that they work. Endurance athletes (like marathoners) may want to take additional iron supplements, especially women, but you should check with your doctor first.
A good nutritionist is the first person to see if you think your diet may not be providing everything you need. Sportsmen who are traveling may not be able to adhere to their normal diet and might look to supplements while on the road.
Finally, a note on sports drinks and sports bars. These common items are very popular, in part because they're so jam-packed with nutrients and are so convenient. But be careful: they're full of calories. Also, be sure to give yourself a few hours between eating and working out, so you have a chance to digest properly and let your body absorb the essential nutrients.
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