Athlete diet plan -
In these situations, athletes should choose carbohydrate sources with a high GI for example white bread, white rice, white potatoes in the first half hour or so after exercise. This should be continued until the normal meal pattern resumes.
Since most athletes develop a fluid deficit during exercise, replenishment of fluids post-exercise is also a very important consideration for optimal recovery. It is recommended that athletes consume 1. Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair.
Protein needs are generally met and often exceeded by most athletes who consume sufficient energy in their diet. The amount of protein recommended for sporting people is only slightly higher than that recommended for the general public. For athletes interested in increasing lean mass or muscle protein synthesis, consumption of a high-quality protein source such as whey protein or milk containing around 20 to 25 g protein in close proximity to exercise for example, within the period immediately to 2 hours after exercise may be beneficial.
As a general approach to achieving optimal protein intakes, it is suggested to space out protein intake fairly evenly over the course of a day, for instance around 25 to 30 g protein every 3 to 5 hours, including as part of regular meals.
There is currently a lack of evidence to show that protein supplements directly improve athletic performance. Therefore, for most athletes, additional protein supplements are unlikely to improve sport performance.
A well-planned diet will meet your vitamin and mineral needs. Supplements will only be of any benefit if your diet is inadequate or you have a diagnosed deficiency, such as an iron or calcium deficiency. There is no evidence that extra doses of vitamins improve sporting performance.
Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including:. Before using supplements, you should consider what else you can do to improve your sporting performance — diet, training and lifestyle changes are all more proven and cost effective ways to improve your performance.
Relatively few supplements that claim performance benefits are supported by sound scientific evidence. Use of vitamin and mineral supplements is also potentially dangerous.
Supplements should not be taken without the advice of a qualified health professional. The ethical use of sports supplements is a personal choice by athletes, and it remains controversial. If taking supplements, you are also at risk of committing an anti-doping rule violation no matter what level of sport you play.
Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death. Drinking plenty of fluids before, during and after exercise is very important.
Fluid intake is particularly important for events lasting more than 60 minutes, of high intensity or in warm conditions. Water is a suitable drink, but sports drinks may be required, especially in endurance events or warm climates. Sports drinks contain some sodium, which helps absorption. While insufficient hydration is a problem for many athletes, excess hydration may also be potentially dangerous.
In rare cases, athletes might consume excessive amounts of fluids that dilute the blood too much, causing a low blood concentration of sodium. This condition is called hyponatraemia, which can potentially lead to seizures, collapse, coma or even death if not treated appropriately.
Consuming fluids at a level of to ml per hour of exercise might be a suitable starting point to avoid dehydration and hyponatraemia, although intake should ideally be customised to individual athletes, considering variable factors such as climate, sweat rates and tolerance.
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Pulses: Chickpeas, Kidney beans , moong dal, masoor dal, soybeans. Vegetables: Broccoli, Kale, Spinach, Lettuce, Beet, Potatoes, Carrots, Sweet potatoes, Beans and all other vegetables especially the green ones such as spinach, lettuce, leeks, broccoli, asparagus, peas, cabbage and beans, are high in minerals, calcium, iron and other vitamins Fruits: Avacado, Banana, Custard Apple, Pears, Grape and Watermelon, Orenges and Apple sweet corn, bananas are good for carbohydrate loading before even Milk and Milk products: Skim milk, Paneer, Cotage Cheese, Yoghurt.
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But what is important is Skip the fast-food burgers, hot dogs and fries. Even if you worked out earlier, these foods have too much salt and saturated fat to support healthy physical performance — no matter how many calories you burned.
And if you plan to work out after lunch and before dinner, a fatty meal can impair later performance. A good, balanced dinner consists of 4 to 5 ounces of lean protein, a cup or two of green leafy vegetables and quality carbohydrates, such as white or sweet potatoes, rice, quinoa or pasta.
Dinner is a good time to load up, but don't overstuff yourself or it might interfere with sleep. If it's been several hours since your last meal and you're heading to practice, have a light snack in the 30 to 60 minutes prior to working out.
This could be something as simple as an energy bar, banana or toast with a light smattering of nut butter. Between meals, the best snacks for athletes are quality foods that combine protein and carbohydrates. Go for items such as peanut butter and jelly on whole-wheat bread, yogurt and fresh fruit, or a smoothie made with protein powder, fruit and milk.
How you arrange your meal plans should vary according to when you exercise, if you work out or practice more than once per day, your size and your preferences. You have many options for eating healthfully and getting the nutrients you need.
The exact quantity of food depends on your metabolism, your size and when you're in training — if it's game time or heavy competition season, you may need larger quantities than in the off-season. Read more : Is Morning or Night the Best Time to Lift Weights?
If you practice before the sun rises, you may not have time to eat a full breakfast before you exercise. But you've gone several hours without eating, so you need something before you hit practice.
A possible meal plan for an early morning workout day includes:. If you have a lunchtime practice, you might be tempted to skip the meal altogether.
You should load up at breakfast with a good to calories, but skip greasy fried foods so as not to sabotage your workout in a few hours.
Split your lunch so you eat one-third to one-half of it before your workout and the rest afterward as a post-workout meal.
For example:. How you eat the day leading up to practice or your event matters. You need two to three hours to digest a full meal before an athletic event ; small snacks of to calories can be eaten in the hour before game time, however.
Eat plenty at meals, but avoid overeating. You may load up more in the morning and lighten up as practice or game time approaches:. Vegetarian and especially vegan athletes — who don't eat any animal products whatsoever — are at risk of nutritional deficiencies if they don't carefully plan their meals.
They may be short in omega-3 fatty acids that help reduce inflammation, vitamin B12, iron, zinc, calcium, iodine and vitamin D, explains research published in a issue of the Journal of the International Society of Sports Nutrition. A possible vegan nutrition plan for a day would entail:.
Athletes, especially during the competitive season, can benefit from a little dietary support in the form of supplements. Always check with your doctor before adding supplements to your endurance athlete diet and make sure that the brand you choose is of the highest quality.
Certain supplements can assist in glycogen restoration, boosting immunity and muscle regeneration. Whey protein is one of the more well-known supplements that can be added to water, milk, juice or smoothies as a quick post-workout meal to help with muscle growth.
Sports Medicine reported in a review published in that whey is rich in an amino acid known as leucine and can thus help boost muscle protein synthesis, fostering repair and growth.
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