How to Eat Well If You're an Athlete
by Ann Sertanze
http://www.rhsnutrition.com
If you are an athlete, it's important for you to consider
your diet carefully. Whether you've been a serious
lifelong athlete or have just started to exercise
regularly, this applies to you. It's been shown that
people who are starting to get into shape need more
proteins and other nutrients than even seasoned athletes.
So what is good nutrition for a sporty lifestyle? If you
are exercising you are going to use more calories, so
someone who is not overweight should be eating more than
they do when not keeping fit. A rough guide is that you
need eight and a half Calories per kilogram of weight per
hour. So if you weigh in at 220 pounds (100 kilograms)
you would use 850 Calories during an hour of 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!
That means you should be taking in most of your calories
from carbohydrates, which include vegetables, grains,
oats, wheat, rice, bread, pasta, etc. The exact number
that you should aim for is 57% of your diet.
The next largest group is the fats, which should make up
about 30% of your diet. Fats are both vegetable based - eg
corn oil, and animal based - non-vegetarian shortening.
Butter and shortening occur in many foods like cakes, and
are examples of saturated fats. In general most of your fat
intake should come from the unsaturated fats found in
vegetable fats. You should use olive oil for salad
dressings and for cooking.
The rest of your diet, 13%, should be comprised of protein.
This means fish, poultry, lean red meat, and so on. You can
also get protein from nuts.
Proper nutrition means avoiding or consuming only small
portions of fried food, cookies, alcohol, candy bars, and
that kind of junk food. Instead, eat plenty of fresh, raw
vegetables, whole grains, fish, and lean meats.
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.
Consulting a good nutritionist may be a smart idea, too.
And if you're hitting the road, consider supplementing, as
travel food is rarely healthy.
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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