Optimum Nutrition For Sports Performance
Optimum nutrition for sports performance. A well-balanced and varied diet will generally be sufficient to meet the nutritional needs of most physically active people.1 The following tips give advice on how to eat and drink well while active, to help us feel energetic, Optimum nutrition gives up Good and recovers faster.
A normal diet that contains 1,800-2,400 calories per day (25-35 kcal/kg body weight) generally provides enough energy for exercise (where an exercise session burns 200-400 calories)
.2 We obtain our energy and nutrients mainly from the three macronutrients
carbohydrates, proteins, and fats. The following advice is based on the energy and nutrient requirements of adults involved in general fitness programs (for example, exercising 30-40 minutes per day, 3 times per week), although the carbohydrate load is briefly analyzed for athletes.2 The exact needs will vary according to individual factors such as age, gender, height, and activity level.
Macronutrients Carbohydrates
Carbohydrates are an important source of energy. Optimum nutrition A normal diet, where approximately half (45-55%) of daily calories come from carbohydrates, provides enough for most moderately active people. For example, a person weighing 70 kg needs approximately 210-350 g of carbohydrates per day, 2 preferably of complex carbohydrates that contain fiber, including whole grains, fruits, and vegetables.
The following examples give 30 g of carbohydrates:
Bowl of oatmeal (45 g)
2 slices of bread
4 crusty pieces of bread
½ serving of pasta or rice (~ 40 g uncooked)
1 large banana (~ 145 g)
3 servings (3 x 80 g) of high-carb vegetables such as lentils, peas, sweet corn, carrots
1 large potato (~ 150 g)
Fruit smoothie (250 ml)
(or sports drinks (500 ml): see the liquids section for more details)
Very active people, who perform high-intensity exercise regularly (for example, 2-3 hours of intense exercise per day, 5-6 times per week), will need to consume additional energy and increase carbohydrate intake to 55-65% of total daily calories. This can come from carbohydrate-rich foods that are low in fiber, such as white bread and non-whole grain products or fruit juices and smoothies, as well as sports drinks. Optimum nutrition The exact amount needed increases with the amount and intensity of exercise.2
When is “carbohydrate loading” useful?
The “carbohydrate load” is useful for athletes who participate in events that last more than 90 minutes to maximize energy reserves before their event. This involves eating 10-12 g of carbohydrates per kg of body weight, per day, for 1.5-2 days before the event, while also resting from training.3 For a person weighing 70 kg, this translates into 700–840 g of carbohydrates per day (providing 2,800-3,350 kcal). Therefore, carbohydrate intake should double or triple for one or two days before high-intensity exercise.
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“Periodic carbohydrate intake” implies a variable carbohydrate intake in relation to exercise sessions (for example, training on an empty stomach, eating high carbohydrates for competitions). This can improve performance in endurance sports, Optimum nutrition such as 10km races.4,5 A qualified sports nutritionist/nutritionist can advise you on a periodic plan that suits your needs, including what types of food to eat and when.
Is eating low carb beneficial for exercise?
There have been claims in the media that a low carb and high-fat diet (75-80% fat) can improve performance in athletes, by increasing the amount of fat the muscles burn and reducing the amount that They depend on carbohydrates. However, research shows that eating a low-carb and high-fat diet does not benefit performance.5 This is because a high-fat diet decreases muscle efficiency during exercise.
Protein
Dietary protein is important to repair muscles after exercise and to generate new muscles. Those who follow a general fitness program have the same protein needs as the general population, which is approximately 0.8 g of protein per 1 kg of body weight per day2,6. Optimum nutrition If you train intensely,
we need additional protein (1.4-2 g / kg of body weight per day, or about 100-140 g of protein per day for a person weighing 70 kg) .6 Be careful not to exceed the recommendations, since excessive protein intake can have negative effects on several organs, such as the kidneys. 14
The following examples each give 10 g of protein.
2 small eggs
50 g of fish or chicken
120 g of tofu
200 g of yogurt
250 ml of cow’s milk / 300 ml of soy milk
40 g of cheese
60 g of nuts or seeds
150 g of beans
Meat, fish, eggs, and milk are sources of high-quality proteins since they contain high levels of essential amino acids, which are necessary for protein synthesis in muscles2,7. (casein and serum). Milk proteins are digested and absorbed better, and support muscle accumulation better than soy protein.15 Vegans can meet their daily needs by eating a variety of protein-rich plant foods such as legumes (for example, beans, peas, chickpeas, lentils), grains, nuts, and seeds.
fat
Active people need a moderate amount of fat (approximately 30% of daily calories), which can be easily achieved by including fatty fish (such as salt