In order to optimize workout and training results, athletes must be very careful about what to eat, what not to eat, when to eat and how much to eat. Athlete diets must be planned in a balanced way. This will help in keeping athletes healthy and fit and they will be able to give their best performances.You need proper food to fuel your body for high-endurance exercises and training programs.
During such intensive exercises, you lose a lot of energy, and therefore, it becomes equally important to eat properly so that your body can quickly recover afterward. In general, you must focus on a carbohydrate-heavy diet plan that must incorporate various other essential nutrients also. Following is a brief rundown on it.
Best Diet For An Athlete During Training
Your performance during a training program depends very much on the types of foods you consume prior to exercise. When you participate in an event, you get your energy mainly from the foods eaten a couple of days prior to the event.
But, when you participate in your daily training program, you get your energy mainly from the foods eaten right before the training. Your body might be sensitive to certain types of foods. Therefore, you may have to test various food combinations before you finalize a specific diet plan to follow before training.
A major factor to keep in mind is that whatever you eat must provide you the required level of energy without causing any stomach problems. In general, you must take a carbohydrate-heavy meal at least 3-4 hours before the training starts.
Foods rich in carbohydrates, such as grains, rice, pastas and breads, provide your body with enough energy to endure for longer periods of time. Another reason why you must follow a diet plan rich in carbohydrates is that your body’s glcose requirements are very high. Glucose is the major energy source for your body. Carbohydrate-rich diet can easily fulfill this requirement.
When it comes to choosing athlete foods to be consumed during training, a lot of care needs to be taken. The foods must still be rich in carbohydrate, but you should eat only those types of foods that can easily be digested and are very light on your stomach. Fruits make the best choice, as they are high in carbohydrates and low in fat.
Here, it is also very important for you to understand that you need to take additional nutrition during a training program only if the training period exceeds ninety minutes. The stored energy in your body is usually sufficient for you to perform at your best during a training program that lasts only up to one and a half hour. Keeping your body thoroughly hydrated though is very important.
Your body is exhausted after intensive training programs. Therefore, post-training diet is also crucial. The most important thing is to replenish the fluids that your body loses during an athlete training program. Ideally, you must consume a lot of fruits and fruit juices within 15 minutes after training.
Post-training foods must be rich in not only carbohydrates but also in proteins, such as grains, bread and pastas with lean meats. The athlete foods after training must contain proteins and carbohydrates in the ratio of 1:4.