Through our food, that contains components which are helping us fight numerous illnesses and diseases, we improve our development, regeneration as well as growth. In order to be successful, we need to intake food rich in nutrients. It offers our body a lot of energy that we use to get through each day or simply go through our exercises easier. A proper lifestyle along with a good diet aren’t only important for sportspeople. They’re important for everyone, especially young people who are developing and growing every day.
Still, any body- analyzer creates process called segmental analysis which should determine the individual characteristics. It actually gives a clear image of our fat mass, the amount of extracellular and intracellular fluid, body fat percentage, fat mass and muscle mass. Our metabolism tries to maintain normal functions in our body. This is very important, especially when nutritionists create a diet plan for each athlete that should be individual. Every athlete needs a tailored, personalized, specific plan.
The content should tell if the food should be protective or nutritious. Every athlete has the same goal and that is to achieve amazing results, so when this plan is added to very hard work it undoubtedly gives the most amazing results.
It’s very important to follow some additional guidelines, too when a nutritional protocol like this one is created.
The diet plan mostly depends on the type of the sport which is involved, as well as some other important factors: the intensity of the sport, the manner in which the athlete performs the exercises, the sport and in which state the athlete is – quiet or active.
When they want to increase the needs for energy for the athlete compared to a person with the same body weight, age group, gender or height, they should consider the proper intake of sodium as well as the proper hydration which appear because of their loss during the training. One thing that is certain to appear is a build-up of metabolic byproducts. That causes an acidic reaction because of all the muscle work so that it can prevent the low performance as well as functional ability.
Another important thing is to have breakfast during the first 2 hours after you wake up. Numerous studies have confirmed that breakfast is considered to be the most important meal of the day. This is also extremely important for athletes. This is the meal that stops the R muscle catabolism since the body has wasted its energy throughout sleeping. During our breakfast, we should intake plenty of carbohydrates which should be more complex carbohydrates, as well as proteins that have a high biological value (fish, whole eggs, cheese, fermented dairy products etc.), healthy fats (peanuts, nuts and seeds; hazelnuts, almonds, walnuts, etc.).
It’s also very important what we should eat before and after a workout. The pre-workout meal should be heavier, but it’s very important when you consume it. It would be the best to consume it an hour and a half or two hours before you go to the gym. Try to intake more carbohydrates that have a low-glycemic index (GI) because they won’t cause a rapid increase in your blood sugar and then decrease it very fast. That will help you prevent a condition called compensatory hypoglycemia which causes fatigue and grogginess. Try to eat more fresh vegetables, too like buckwheat, whole wheat pasta, brown rice, quinoa, oats and pastry.
The intake of fats and proteins should be lower because they shouldn’t slow down your digestion. After your workout, you should try to replenish the storage of glycogen. The meal after the workout should be anti-catabolic and muscle retention is its main role.
This meal should be divided into 2 portions and a different time of consumption. The first one should be filled with simple carbohydrates like lots of fruits: dates, bananas, raisins etc. The second one should be full of healthy fats, fresh salad and a lot of protein.
Your dinner should be very high in protein since you need to be filled with amino acids that your muscles need when you sleep. Your dinner shouldn’t include carbohydrates since they can cause the appearance of excess of fat. Everyone who trains knows what their main goal is: building muscle mass or decreasing the body fat. No matter if they do it professionally or as a hobby, the diet plan has to be specific and has to contain macro and micronutrients that will support the training demands, their body, its structure, the sport as well as what they’re trying to achieve.
Article and image source: https://alternativehealthuniverse.com