All athletes and people engaged in physical exercise, wondering what strategy will help supply the body more successfully carry the load in swimming, cycling and bege.
Kanal CNN asked a nutritionist who works with triathletes, Lauren Antonucci, share the basic principles of good nutrition for athletes with high loads . Here are 9 tips what should be the diet of the athlete, and people with high loads.
1. Keep a log eating
Diet is very important for athletes. Keep a food journal and at least twice a year, check with the changes. Writing habits, you will always be able to evaluate them visually, that will be the key to understanding what is happening to you is not it.
2. Eat carbohydrates
You need to consume carbohydrates every day, with the majority of dishes and always before and after workouts.
3. Do not forget to eat fruits and vegetables
Although we hear it again and again, sometimes you’re too busy to go to the vegetable department – but remember that most likely disappear from your refrigerator and immediately understand what fruits and vegetables is the first thing that slips out of your diet. Eat 2 to 3 fruits and from 4 to 6 vegetables per day for optimization of its weight and the consumption of nutrients. Trade Show Success Strategies and Trade Show Planning: Your Roadmap To Success
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4. Be realistic thinking about weight loss
Lose 3 kg. 5 – 6 weeks, you can; 10 kg. two weeks – no. When you are looking for a way to lose weight, a good figure for the race slow and steady wins. And do not be fooled by the quick weight loss trusting ads or supplements. Tricks do not work!
5. Be sure to use restorative power
Consume half a gram of carbohydrate per kilogram of body weight, and 15 to 20 grams of protein within 60 minutes after training or competition.
6. Follow the Rule 10
No matter what your reason for nutrition and health, 10% of your total daily calories may come from delicacies and desserts. This means that your wine glass, tile, or dark chocolate ice cream cone, athletes can eat without guilt, but it is within your power system.
7. Plan healthy snacks
Two minutes a day is enough to cook and pack two servings of nutritious snacks or drinks that will save you hundreds of unnecessary calories that you would have eventually eaten.
8. An athlete knows the norm
Avoid foods high in fat and fiber in your meal before the competition, and the breakfast that starts at your gut feel safe.
9. Eat in the morning
Breakfast athlete should be 2 – 3 hours before the event that the body enough time to digest food and get an adequate amount of calories before you get to the starting line. This is the correct diet of athletes.