How to be fit with sports nutrition
Getting fit and reaching the body you want is possible with sports nutrition. Sports nutrition is just a way of saying that you eat for goals. Athletes participate in sports that require specific nutritional requirements to help them compete at an optimal level. This may mean improving your athletic performance, getting fat-free mass, reducing or decreasing your body fat. What does this mean for you? Sports nutrition is a way to eat for the body that you want.
If you are physically active, you hold on to fat reserves and just do not feel enough energy to support your workouts, you may need to apply the right nutrition to turn it around. Sports nutrition has been shown to be a successful approach for athletes and active adults. It is really the same as applying healthy eating strategies that are already known to many of us.
The most important thing is to consistently apply sports nutrition methods to achieve your goals. There are some differences in a diet for bodybuilders compared to long-distance runners, but food choices will generally be fairly similar. We tend to make the food healthy and complicated and stressful when we have to enjoy simple and effective nutrition. The following tips will help you to absorb and eat sports nutrition for the body that we want.
Keep a food diary
The beautiful girl drinks flavored water
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One of the best accountability tools to stay on sports food is to keep a food diary. Studies show that people who keep a fitness diary have faithful the greatest success. It can feel like a burden to write down every bite and drink that is consumed, but after a while it becomes your friend. In the weeks that food is not in order, it forces us to take responsibility for bad eating habits. Learning from our documentation is the point of the magazine. Once healthy eating habits are adopted, we usually do not need the diary, especially because we are more athletic.
Consider your food diary as the best alternative for a personal trainer who asks you if you really want to eat it. Does the food choice bring you closer to the body you want or away from your goals? According to the National Academy of Sports Medicine, everyone should show their food, even fitness professionals. Magazines are a great way to increase food awareness and accountability, provide useful information and help plan food.
Food diaries can be simplistic, absorb every healthy meal multiple times a day, or be as complex as counting calories, grams and separating macronutrient food groups. Which diary method you choose to try, it must fit in well with your lifestyle and motivate you to eat well to achieve your goals.
Plan and prepare your meals
Learning how to plan and prepare healthy meals is one of the most important strategies that athletes have used to achieve successful results. This popular food method promotes eating during the week and nourishes our body for training. Good nutrition also stimulates the body to burn fat more efficiently for a better body composition.
This means you make time to buy, cook and separate healthy meals. Unfortunately, when life is busy, many of us choose fast and easy processed food instead of home food of real quality. According to the American Council on Exercise, having a plan is essential for successful meal preparation. In order to reach the desired body, this is one of the most important strategies to implement.
To stay on course, you have to cook one day during the week separately to cook, use your crockpot, prepare vegetables and distribute meals. When you are in charge of what you eat, you have control over your fitness results. The following are popular fitness foods that are included in the preparation of weekly meals:
Crock pot of chicken fillet
Brown or white rice
Chopped raw vegetables (paprika, celery, broccoli)
Steel cut oats
Seasoned low-fat turkey
Use Nutrient Timing
Athletes are known to eat several times a day to achieve and maintain optimum fitness for their sport. This is also called nutrient timing. Studies show that splitting out small meals during the day can increase metabolism, stimulate muscle protein synthesis (growth) and promote fat loss. It has also been shown to maintain blood sugar levels (sugar), to increase energy and to keep us satisfied during the day.
It is normal for natural bodybuilders and fitness enthusiasts to use the timing of nutrients as a way to create a sleek, athletic look. According to the Journal of the International Society of Sports Nutrition, athletic performance improves when carbohydrates and proteins are consumed at the right time before and after training. The following example is a typical day of nutrient timing (3-hour intervals) for athletes:
6 a.m .: 1 protein source + 1 carbohydrate + 1 fat
9:00 am: protein snack + 1 fruit or vegetable
Afternoon: 1 protein source + 1 carbohydrate
3 p.m .: protein snack
7 hours: 1 protein source + 1 carbohydrate + 1 fat
Although many benefits are indicated with the timing of nutrients, applying this method is a personal choice. Some athletes and active adults choose to fill up with three larger meals a day that are often used for breakfast, lunch and dinner.
Eat as an athlete
Many of us think that improving our condition and achieving an athletic look means dieting. This is what we have come to believe through successful marketing. The truth is that many of these diets contain too many calories, have a shortage of nutrients and can cause more harm than good. The body is an efficient machine and needs energy for optimal health and fitness.
The body’s loss of important nutrients has been shown to reduce our ability to lose fat, maintain muscle and coupled with reduced metabolism. Eating as an athlete means eating well, not eating less, reaching the body we want. When you choose to eat a wide variety of nutrients with a lot of nutrients to support an active lifestyle, it is when you experience great results.
According to the Journal of the International Society of Sports Nutrition, to preserve muscle mass, lose fat and maintain athletic performance, small caloric deficiencies work best. In other words, extreme calorie-restricted diets that eliminate important nutrients are not the best way to achieve fitness goals.
The following example meal plans include excellent sports nutrition and ensure that athletes look good while performing at their best:
Example of a daily meal plan (about 1800 calories) for an active woman can be:
Meal 1 – 1 whole egg and 4 proteins tangled, topped with salsa and 1 cup of fruit
Meal 2 – 4 tablespoons of hummus with 1 cup of carrots, or stalks of celery
Meal 3 – Large, green salad with grilled chicken (6 oz.), ½ cup of cooked beans, 2 cups of chopped mixed vegetables and salsa for dressing
Meal 4 – ½ cup of yogurt, topped with ½ cup of blueberries
Meal 5 – Grilled salmon (8 oz.) With lemon, ½ cup of brown rice and 2 cups of cooked broccoli florets
Example of a daily meal plan (about 2500 calories) for an active man can be:
Meal 1 – 3 whole eggs scrambled eggs, 1 ½ cup yoghurt yoghurt with ½ cup blueberries and 1/3 cup muesli
Meal 2 – Mixed protein shake (2 scoops of protein powder, ¾ cup of berries, ¼ cup of coconut milk, 1 tablespoon of flaxseed, water)
Meal 3 – Lean beef (8 oz.) Hamburger wrapped in lettuce with tomato, onion, mustard garnish, 3 cups of green vegetables
Meal 4 – Mixed protein shake (as above)
Meal 5 – Grilled chicken (6 oz.), ½ cup of quinoa salad and 1 cup of broccoli
Eat for muscle growth
According to research, nutrition plays the largest part in muscle development. Unfortunately, many of us show up for our training and forgetting about food is part of the training process. Active adults often make nutritional errors as a result of incorrect nutritional information or fad food plans.
Building muscle is hard work and excellent sports nutrition is essential for this process. Eating plans will vary per person and are dependent on lifestyle and level of activity. There is never a one-size fit for any bodybuilding or athletic diet. Bodybuilders and other athletes should tailor their food intake to the energy needs of their sport, according to a position paper published in The Journal of the International Society of Sports Nutrition. This includes a wide range of balanced macronutrients (proteins, carbohydrates and fats) that are uniquely designed for each person.
Consider Water an essential nutrient
Water is said to be the most important nutrient in sports nutrition. Regular physical exercise causes us to sweat and increases our water intake requirements. Performing on our athletic best and reaching the body that we want requires a lot of drinking water.
Water forms more than half of the human body, regulates our temperature, maintains digestion and protects our organs. It also plays a major role in muscle function, the transport of nutrients and the removal of toxins from our body. We simply would not be able to survive without water and physical activity requires that we drink more. According to the American Council on Exercise, we can lose a maximum of one liter of water during a one-hour training session, depending on the intensity and the environmental conditions.
Staying hydrated is essential for optimal body function and athletic performance. Research has yielded several recommendations for water intake based on many factors, including age, health status, activity level and where you live. Generally, you should drink enough water so that you are not thirsty.
A good indicator of being well hydrated is having colorless or pale yellow urine. It is also important to drink water before, during and after exercise.
Supplements can help
Many athletes and active adults use supplements to improve athletic performance, stimulate muscle growth and recovery, and increase fat loss. Research shows that some supplements are better than others and can give a head start on your sports nutrition program. However, a lack of supplement regulation and quality control can mean poor quality and an ineffective product.
Choosing supplements is a personal choice. Clinical studies are still investigating the role of supplements and it is recommended to assess the findings to determine if they are suitable for you. It is also advised to consult your doctor before using supplements.
A word of very good
Sports nutrition is another way to describe food to meet your sporting performance goals and to reach the body you want. Athletes and active adults have included sports nutrition to stimulate fat loss, improve athletic performance and improve aesthetics. Most of our daily nutritional needs can be met by eating a wide variety of nutritious foods to support the physical demands of our training and lifestyle. By using sports nutrition these healthy foods are absorbed, we can reach the body we want and it works best in combination with regular exercise.