Improve your sports performance through optimum nutrition
Nutritional needs will vary for different athletes. A 95kg rugby player won’t have the same program as a cyclist. However, the basic principles of nutrition stay the same and if you feed your body rubbish, the performance may well be…..rubbish.
Many athletes may fuel their bodies with refined carbohydrates, consuming too many empty calories which lack essential nutrients. They consume some protein but the optimal amount they require is unclear and although they will cut back on saturated fat they may be missing the intake of essential fats.
The first areas which need to be addressed are to ensure that blood sugar levels are stable and every meal consists of healthy fat, fibre and lean protein.
Blood sugar fluctuates every three hours, for athletes it is important to never go hungry and thirsty, ensure that you have planned snacks and spread your meals throughout the day. Try having a smaller breakfast and have the remainder mid morning, do the same for lunch and dinner, you will consume the same calories but less energy deficit and enhanced performance. Large meals will cause more insulin to be released and could lead to a sharper fall in blood sugar and leave you tired with low energy.
It is also of vital importance that you listen to your body. Through keeping a food log every 7-10 days note why, when and what you are eating. Do this five times and you will become an instinctual eater rather than just eating for eating’s sake.
Exercise has two effects on nutrient requirements: it increases the rate of energy usage and increases sweating, if there is not enough energy consumption it will have a negative impact on the body and on performance. That is where restricting calories come into play when trying to loose body fat. Although you may be loosing weight on the scales, you will also be loosing lean muscle mass because the body is compensating and needs to get energy supplies from somewhere.
Weight loss of one to two pounds per week is safe and realistic and won’t have a negative impact on you training.
Eating real food may take time and preparation but will deliver results!
If you are not getting results from training program, a diet overhaul may just be the ticket to help you achieve the results you are working so hard for. Get in touch to find out if we could help.
Kate Cook helps people deal with their diet, digestion and stress.
Contact 0845 0502442 or email@example.com http://thenutritioncoach.co.uk/contact-the-nutrition-coach.php”>