Eating For Sports Performance // safecolleges.info
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Eating before hard exercise, as opposed to exercising in a fasted state, has been shown to improve performance. If you choose to not eat before a hard workout, at least consume a sports drink or some source of energy during exercise. Mar 04, 2019 · For every pound of weight lost, replace with 16 ounces of fluid. Best hydration choices include water, low-fat milk or 100 percent juice. Sports beverages are best reserved for competition, where quick hydration and electrolyte replacement are necessary. Game Day Nutrition. There are a few golden rules when it comes to eating on game day. Eating a meal slightly higher in protein and carbs will aid in recovery from your workout. Carbs will make you sleepy since your body has to use more resources for its digestion, so it’s a nice natural sleep aid in the form of your dinner.

Bananas, apples, peaches, pears, and blueberries are all great choices and will provide quick energy for an excellent workout. Canned fruits, although not as fabulous as fresh, are acceptable as long as there is no added sugar and packed in their own fruit juices. Bananas are a low-calorie, excellent source of natural electrolytes, which need to be replaced after a workout or sporting event. They’re also high in potassium, which makes them the perfect post-event snack. Eating one banana will help you regulate your fluid intake since you’re drinking more water before, after and during physical exertion. Young athletes should be eating five or six balanced meals and snacks each day, and should be eating every three hours. Each meal should include a balance of complex carbs, lean protein, healthy fat, fruits and vegetables. Each snack should include a combination of all three macronutrients: complex carbs, lean proteins and healthy fats. Eating before may or may not bother stomach – individualized Not eating carbs directly before a workout may contribute to using more fat for energy – okay with low intensity & shorter workouts. This requires adaptation. Pay attention to fatigue. Eating a balanced diet, including lots of different fruits and veggies, should provide the vitamins and minerals needed for good health and sports performance. Protein Power Athletes may need more protein than less-active teens, but most teen athletes get plenty of protein through regular eating.

Eating raw fruits and vegetables is one way to ensure you are getting the most vitamins, minerals, and amino acids from the foods you eat. It’s simple, soccer demands energy from your body and what you eat decides what kind of energy you are giving your body, and what you put in your body can affect every aspect of your game. Eating correctly can improve your endurance, sleep, recovery, motivation, mood and the list goes on and on. Sports Nutrition What you eat before, during, and after your training can have a big influence on your performance and recovery. Carbohydrates, an Athlete’s Fuel An endurance athlete’s preferred fuel during exercise is muscle glycogen stored carbohydrate.

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