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If you are unsure if you are getting proper nutrition for your training, consult with your doctor or a registered dietitian. Learn how to choose the best equipment, evaluate costs, locate workspaces and activity centers, teach efficient work habits, and much more. At Total Nutrition Technology, we believe customization is the key. Though weight changes may be the intention of your training, unintended and potentially dangerous weight changes can occur with poor nutrition. Is Peanut Butter Actually Healthy? If you use some of the strategies I am about to share with you, you can make some of your best gains during Ramadan.
Back to the basics advice from the top sports nutritionists on the block.
If you train with low glycogen stores, you will feel constantly tired, training performance will be lower, and you will be more prone to injury and illness. Carefully planned nutrition must provide an energy balance and a nutrient balance. Like fuel for a car, the energy we need has to be blended.
The Dietary Guidelines for Americans  recommends the following blend:. For the purposes of the following examples and calculations I will use the following values: The approximate energy yield per gram is as follows : Our 60kg athlete requires grams of Carbohydrates, 84 grams of Fat and grams of Protein. To obtain an estimate of your daily calorie requirements and the amount of Carbohydrates, Protein and Fat please enter your weight, hours of training and then select the Calculate button.
The nature of the fat depends on the type of fatty acids that make up the triglycerides. All fats contain both saturated and unsaturated fatty acids but are usually described as 'saturated' or 'unsaturated' according to the proportion of fatty acids present. Saturated fats are generally solid at room temperature and tend to be animal fats. Unsaturated fats are liquid at room temperature and are usually vegetable fats - there are exceptions e.
There are two types of carbohydrates - starchy complex carbohydrates and simple sugars. The simple sugars are found in confectionery, muesli bars, cakes and biscuits, cereals, puddings, soft drinks and juices and jam and honey but they also contain fat. Starchy carbohydrates are found in potatoes, rice, bread, wholegrain cereals, semi skimmed milk, yogurt, fruit, vegetables, beans and pulses.
Both types effectively replace muscle glycogen. The starchy carbohydrates are the ones that have all the vitamins and minerals in them as well as protein. They are also low in fat as long as you do not slap on loads of butter and fatty sauces. The starchy foods are much bulkieo so there can be a problem in actually eating that amount of food so supplementing with simple sugar alternatives is necessary.
Your digestive system converts the carbohydrates in food into glucose, a form of sugar carried in the blood and transported to cells for energy. The glucose, in turn, is broken down into carbon dioxide and water. Any glucose not used by the cells is converted into glycogen - another form of carbohydrate that is stored in the muscles and liver. However, the body's glycogen capacity is limited to about grams; once this maximum has been reached, any excess glucose is quickly converted into fat.
Base your main meal with the bulk on your plate filled with carbohydrates and small amounts of protein such as meat, poultry and fish. This metaphor can help athletes juggle their busy schedules of practices, games, lifting, school and a social life.
This metaphor will also help nail down any sports nutrition plan. Unless you're a pro athlete, nutrition plans don't need to be highly complex and intricate to yield quality results. Instead, if an athlete can get the "big rocks" to fit into the jar, the rest will fall into place. Most athletes are highly motivated and committed to their sports and athletic lifestyle. It's in their DNA. But that doesn't mean nutrition should take a back seat.
The first thing athletes need to ask themselves is if they're ready to commit to fine-tuning their nutrition plan. Most athletes are confident in their abilities on the field, but it's imperative for them to be confident in changing their lifestyle to a healthy one.
That comes with consistency. Another way athletes can know they're ready to carry out a healthy meal plan is committing to a schedule that prioritizes meal prep.
Creating an integrated system that works for each individual athlete is essential. Such a system allows the athlete to plan ahead, stay accountable with meal prep rituals and achieve success long term.
But, within that system an athlete needs to understand there will be bumps in the road due to their busy lifestyle. Unless you're a professional athlete, chances are you don't have a private chef.
The sport you play will dictate what your nutrition plan will look like. Different sports require different energy intakes and seasonal differences. Mid-season may require more recovery and anti-inflammatory foods, while the offseason will call for higher protein intake due to a larger volume of strength training. The main takeaway should be "eat what you burn. Unless you're trying to make weight or need to drop pounds for a sport-specific reason, failing to refuel your body properly will eventually lead to a decrease in athletic performance.
Athletes should always be looking at what they are eating before, during and after games. Pre-game nutrition directly affects your performance on the field. If athletes don't properly fuel up hours before game time, their blood sugar levels could be low, directly affecting coordination, endurance and overall focus. Mid-game nutrition also varies depending on the sport, but it's also essential.
For example, soccer players playing a minute match burn tons of calories and deplete a high percentage of their muscle glucose throughout a game. At any point, they should be reaching for a drink high in electrolytes, sodium and fast-acting carbs to refuel their muscles and give them the endurance they need. Eating the right meal at the right time ensures that all your hard training doesn't go to waste. Worried that pint will lead to nothing but a beer belly? Drinking beer can actually improve your health.
It's a misconception that marathoners can eat copious amounts without gaining weight. Losing weight while training for Add these herbs to your diet to help improve your metabolism, clean up your digestion, and shed some pounds. These 10 vegetables will keep you feeling full for longer and introduce the vitamins and minerals your body needs to lose weight. These fast and easy twists on tacos, eggs and more are perfect for breakfast on-the-go.
Protein energy balls are perfect for active kids and can make an ideal breakfast, snack before practice or an after-dinner treat! Look for this banner for recommended activities. Join Active or Sign In. Learn More Customer Login. List your event Need to give your event a boost?
How Far Should You Run? The Best Team Snacks for Kids' Sports We're rounding up the best fresh, whole foods to help your kid's team refuel and hydrate when it's your week to bring snacks after the game. By Angela Bekkala 6 Creative School Lunches for Kids Feeling overwhelmed or un-creative when it comes to packing healthy lunches that your kid will actually eat?