What is the best nutrition choice if you are an athlete?

 

The most important issue for any athlete is to ensure endurance and energy through appropriate food choices. Generally, an athlete needs surplus of 50% of nutrients as well as water intake increase depending on the intensity of training, body weight and the type of sport. There is no single food or nutrient that could accomplish this goal, therefore diversity in food choices in necessary on a daily basis. There are several nutrition techniques that can be used to attain desired goals and sport results.

 

 

 

Is the diet of an athlete different from that of a non-athelte?

 

Professional sportsmen, fitness trainees and less active persons all need the same nutrients. They do differ, however, based on the intensity of training for a specific sport and the total calorie and fluid intake. Varied diet is, therefore, recommended.

 

 

 

How many calories per day to eat?

 

Daily calorie intake varies according to age, constitution, sport and training intensity. A weight lifter that lifts around 115kg will require more calories than a gymnast who weighs about 45kg. Training intensity is, also, very important and may increase the need for daily calorie intake by 1000-1500 kcal/day.

The best way to monitor appropriate calorie intake is to regularly measure body weight. If it remains stable, the calorie intake is regarded as sufficient.

 

 

 

 

How to rehydrate – water or sport beverage?

 

Proper rehydration depends on the muscularity of a person. Namely, about 55-70% of the body consists of water. Proper hydration presumes maintenance of the optimal water content in the body. Sweating will deplete the body of water and proper steps need to be taken to correct the loss. Fluid intake is advised before, during and after the training or a match. Water is advised if sport activity lasts less than 90 minutes, but if is longer carbohydrate beverages are better for quick energy regain. It is advisable to consume beverages with carbohydrate content of

15-18 g. Beverages containing more carbohydrates will decrease absorption and could lead to dehydration, muscle spasms, nausea or diarrhea. Many sport beverages are available in the market and, therefore, it is wise to test them during training and decide which one is the best for personal use.

 

 

 

 

Is there a golden rule for athletes?

 

Nutrition specialists agree on calorie sources: 55-60% calories should come from carbohydrates, up to 30% from fats and the remaining 10-15% from ingested proteins. More precise percentages are determined by the trained sport and intensity of training. These guidelines will ensure good sport results and proper overall health.