Nutrition tips for optimal performance -
What you put in your body is especially important when it comes to training and sport. When you're burning energy during a match or big event, your diet can ensure your energy levels, cognition and endurance remain at their highest levels for as long as needed and there are some easy basics to follow.
Here are four tips for your nutrition and meals to ensure you perform at your best. What you eat and drink in the days before a game or big event can heavily influence your performance. In the days before a big game, include a wide variety of foods that provide healthy levels of good quality carbohydrates such as brown rice, whole grain bread, oatmeal, beans and baked potato.
Check out our blog ' 5 best carbs for plant-based meals '. Carbohydrates are the primary source of fuel for our muscles and provide much-needed energy in the form of glycogen. During periods of moderate training 1 hour per day , aim to consume g of carbohydrates per kg of body mass per day.
During periods of intense training hours per day , aim for 10g per kg of body mass per day. For example, if you weigh 75kg and you're doing moderate training, you'll need g of carbohydrates a day, and if you're carrying out intense training you'll need g per day.
These can vary according to gender but are a good guideline. The higher the intensity of exercise, continuous or intermittent, the more essential carbohydrates become. Long distance runners, rugby players, swimmers, footballers and cyclists typically use higher amounts of carbs in training so build your diet around the following food groups:.
The focus of match-day nutrition is to get the body fuelled and hydrated without causing stomach discomfort. If you have an early morning match, try and eat around hours before the game. Ideal pre-match breakfasts include slow release carbohydrates.
Good examples are:. These slow-release carbs will ensure that your muscle glycogen stores are topped up for a big game. Try our exotic fruit oatmeal breakfast recipe.
For a game later in the day, have lunch around hours before the start of the match. As your lunch will be the pre-match meal, the plate should be half-filled with starchy carbs, a quarter protein and a quarter non-starchy vegetables. The combination of carbs and protein can help provide sufficient energy and prevent hunger during the game.
Good pre-game meal ideas include:. Try our Baked Chilli Tofu with Kale and Noodles recipe. If you need a snack hours before the game, this should be something light, quick to digest and rich in carbohydrates such as a fruit smoothie, peanut butter on rice cakes, or a fruit bowl with yoghurt and sprinkled walnuts or chia seeds.
Or try our Simple Berry Fitness Bars. When half-time strikes, reach for carbs, water and electrolytes. Even a small amount of carbs around 25g can help prevent a decline in blood glucose and delay fatigue during the latter part of a game. Athletes including Lebron James and Novak Djokovic reach for half time snacks such as orange slices and dates.
Dates and oranges are ideal as they move through the stomach quickly and are unlikely to cause abdominal discomfort. And don't forget to drink water or isotonic sports drinks with electrolytes to help replenish the substantial fluids you lose during any game. Following intense exercise your liver and muscle glycogen stores will be naturally depleted so replenishing them with carbs becomes the priority.
Aim to eat within minutes after a game. Choose plant-based fats from avocados, olive oil, canola oil, almonds, pistachios, walnuts, and fatty fish like salmon, tuna and cod.
Portion control also is a factor when it comes to fats, especially if you want to lose weight as you increase activity. Regardless of the type of fat, this macronutrient contains 9 calories per gram, which can add up.
It's important to refuel as soon as possible after exercise. Aim to eat 30 minutes to two hours after your workout. Take in enough carbohydrates to maintain blood glucose levels and restore glycogen, your body's store of glucose. By consuming 15—30 grams of protein, you maximize your synthesis of muscle protein.
To calculate the hydration you need, divide your weight by two for the total ounces per day. For example, if you weigh pounds, you should take in a minimum of 75 ounces of fluid per day. If you're well-hydrated, you generally won't be thirsty. Thirst is a sign you're not taking in enough fluids.
Be aware of the color of your urine — the lighter yellow it is, the more hydrated you are. Water, seltzer, juices, sports nutrition drinks, 6—12 ounces of coffee or tea and high-fluid fruits and veggies are good hydration sources.
Other factors affect hydration when working out. Ensure you're eating enough carbs and sodium. Keep in mind that carbohydrate and sodium needs can vary dramatically by person. Iron deficiency is most common among women and those with high-intensity exercise routines.
Iron absorption may be best in the morning and after exercise. Be sure to pair iron-rich foods such as dark greens and leafy green vegetables with vitamin C to maximize absorption.
Another nutrient to focus on is vitamin D, which benefits muscle function, bone health, immunity and hormone health.
Omega-3 fatty acids from walnuts, salmon and cod are good for muscle recovery, heart health, and brain and immune function. One reason to "eat the rainbow" is to gain the benefits of antioxidant phytochemicals found in a variety of whole plant foods.
Eating these foods will boost performance, contribute to recovery and help maintain your overall health. Functional food ingredients are substances thought to provide health benefits beyond basic nutrition.
Don't underestimate the power of rest, which is restorative for the body in various ways. Take time for rest days and strive for at least seven hours of good sleep each night. Whether you're training for a 5K, triathlon or endurance bike race, you'll perform your best with an optimal balance of nutrition, hydration, rest days and adequate sleep.
Corrinna Lenort is a dietitian in Nutrition in Fairmont , Minnesota. Skip to main content. Posted By. Corrinna Lenort, R. Topics in this Post. Eat a balanced diet of carbs, protein and fats.
Carbohydrates Eating a variety of carbohydrate sources, such as whole grains, fruits and vegetables, is key to optimizing sports performance, especially for high-intensity and long-duration exercise programs.
Protein Protein supports energy metabolism, immune system function and hormone production. Fats Fats provide energy when your body is at rest, but they're also ideal fuel for low-intensity and long-duration activity.
Set pre-workout goals. When it comes to nutrition, consider these nutritional goals: Consume enough calories from carbohydrates through foods and beverages high in carbs.
If you're a first time subscriber, performane will receive your free Nutrition tips for optimal performance Pill Tin pptimal your Probiotics for diabetes management order. Nktrition to DR. On your first Nutrition tips for optimal performance you optomal your free performznce Pill ;erformance that holds up to gips different vitamins, travels anywhere with you, and helps reduce unnecessary waste. What you put in your body is especially important when it comes to training and sport. When you're burning energy during a match or big event, your diet can ensure your energy levels, cognition and endurance remain at their highest levels for as long as needed and there are some easy basics to follow. Here are four tips for your nutrition and meals to ensure you perform at your best. What you eat and drink in the days before a game or big event can heavily influence your performance.
Video
NEUROSCIENTIST: FITNESS Industry LIED To You - Andrew HubermanNutrition tips for optimal performance -
Nearly half of all Americans over age one are deficient in magnesium, and the deficiency is even greater for some gender and age groups. Foods high in magnesium include legumes, nuts, seeds, whole grains, green leafy vegetables such as spinach , fortified breakfast cereals, milk, and yogurt.
Eat plenty of foods high in B vitamins. These nutrients support metabolism, brain development, blood and nerve cell health, DNA production, and the development of serotonin, which impacts mood, memory, and emotions. Foods high in B6 include poultry, fish, organ meats, potatoes and other starchy vegetables, and noncitrus fruits.
Foods high in B12 include beef, liver, clams, fish, poultry, eggs, milk and other dairy, and fortified breakfast cereals. Foods high in folate include asparagus, brussels sprouts, spinach, oranges, nuts, beans, peas, and grains. Eat meals regularly to maintain blood glucose sugar and muscle glycogen stored energy levels throughout the day.
Balance meals and snacks with whole grains, lean protein, fiber, and healthy fats to help keep your blood sugar steady. Avoid skipping meals, too much sugar, and imbalanced meals that are mainly refined flours carbohydrates. Dips and spikes in your blood sugar can make you feel tired, shaky, or less focused.
Symptoms of low blood sugar include headache, dizziness, blurred vision, weakness, fatigue, sweating, confusion, and fainting. Rethink your meal choices on the night shift.
Eating at night has been shown to be bad for your health, including an increased incidence of obesity, diabetes, cancer, cardiovascular disease, and infections.
But for night-shift workers, it can mean the difference between staying alert—or not—on the job. The right type and amount of foods and beverages can help keep up your blood sugar to stay alert. Get a caffeine boost, but not too much.
Caffeine improves alertness, vigilance, attention, and reaction time when taken in small to moderate amounts. Caffeine can also help mental performance in sleep-deprived situations.
But dose and timing matter; refer to Operation Supplement Safety for more information. Drink enough water. Even mild to moderate dehydration can reduce alertness and cause fatigue, tension, and difficulty concentrating. Carry a water bottle with you and refill it throughout the day.
Aim to drink half your body weight in water each day to stay hydrated e. Bottom line Mental performance is just as important as physical performance.
If a health professional you trust agrees that it's safe to diet, they can work with you to create a healthy eating plan. When it comes to powering your game for the long haul, it's important to eat healthy, balanced meals and snacks to get the nutrients your body needs.
The MyPlate food guide can guide you on what kinds of foods and drinks to include in your diet. Besides getting the right amount of calories, teen athletes need a variety of nutrients from the foods they eat to keep performing at their best.
These include vitamins and minerals. Calcium and iron are two important minerals for athletes:. Athletes may need more protein than less-active teens, but most get plenty through a healthy diet. It's a myth that athletes need a huge daily intake of protein to build large, strong muscles.
Muscle growth comes from regular training and hard work. Good sources of protein are fish, lean meats and poultry, eggs, dairy, nuts, soy, and peanut butter.
Carbohydrates are an excellent source of fuel. Cutting back on carbs or following low-carb diets isn't a good idea for athletes.
That's because restricting carbs can make you feel tired and worn out, which can hurt your performance. Good sources of carbs include fruits, vegetables, and grains.
Choose whole grains such as brown rice, oatmeal, whole-wheat bread more often than processed options like white rice and white bread. Whole grains provide the energy athletes need and the fiber and other nutrients to keep them healthy.
Sugary carbs such as candy bars or sodas don't contain any of the other nutrients you need. And eating candy bars or other sugary snacks just before practice or competition can give athletes a quick burst of energy, but then leave them to "crash" or run out of energy before they've finished working out.
Everyone needs some fat each day, and this is extra true for athletes. That's because active muscles quickly burn through carbs and need fats for long-lasting energy. Like carbs, not all fats are created equal. Choose healthier fats, such as the unsaturated fat found in most vegetable oils, fish, and nuts and seeds.
Limit trans fat like partially hydrogenated oils and saturated fat, found in fatty meat and dairy products like whole milk, cheese, and butter. Choosing when to eat fats is also important for athletes. Fatty foods can slow digestion, so it's a good idea to avoid eating them for a few hours before exercising.
Sports supplements promise to improve sports performance. But few have proved to help, and some may do harm. Anabolic steroids can seriously mess with a person's hormones , causing unwanted side effects like testicular shrinkage and baldness in guys and facial hair growth in girls.
Steroids can cause mental health problems, including depression and serious mood swings. Some supplements contain hormones related to testosterone, such as DHEA dehydroepiandrosterone. These can have similar side effects to anabolic steroids.
Other sports supplements like creatine have not been tested in people younger than So the risks of taking them are not yet known. Salt tablets are another supplement to watch out for. People take them to avoid dehydration, but salt tablets can actually lead to dehydration and must be taken with plenty of water.
Too much salt can cause nausea, vomiting, cramps, and diarrhea and may damage the stomach lining. In general, you are better off drinking fluids to stay hydrated.
Usually, you can make up for any salt lost in sweat with sports drinks or foods you eat before, during, and after exercise. Speaking of dehydration , water is as important to unlocking your game power as food.
When you sweat during exercise, it's easy to become overheated, headachy, and worn out — especially in hot or humid weather. Even mild dehydration can affect an athlete's physical and mental performance. There's no one set guide for how much water to drink.
How much fluid each person needs depends on their age, size, level of physical activity, and environmental temperature. Athletes should drink before, during, and after exercise. Don't wait until you feel thirsty, because thirst is a sign that your body has needed liquids for a while.
Sports drinks are no better for you than water to keep you hydrated during sports. But if you exercise for more than 60 to 90 minutes or in very hot weather, sports drinks may be a good option.
The extra carbs and electrolytes may improve performance in these conditions. Otherwise your body will do just as well with water.
Your Dust mites — Nutgition, proteins, and fats — are the primary sources perfomance energy and Nutrition tips for optimal performance blocks for your body. Consider Soccer nutrition for recovery training guidelines:. Staying properly hydrated is crucial for peak performance. Dehydration can lead to fatigue, cramping, and reduced endurance. Aim to drink at least half your body weight in ounces of water daily, and increase your intake during hot weather or intense workouts. While macronutrients tend to steal the spotlight, micronutrients — vitamins and minerals — are equally essential for optimal performance.
Meiner Meinung nach wurde es schon besprochen.