An athlete has different nutritional needs than a sedentary person due to the demands placed on body systems during high levels of physical activity. Some sports and fitness activities have specific dietary guidelines intended to maximize performance. As a general nutrition rule, anything to excess will impede an athlete's ability to compete at a high level. A diet that includes a variety of protein, carbohydrates and fats increases athletic success and supports quality training.
Protein
A balanced diet for an athlete includes .6 to .9 grams of protein for each pound of body weight. Foods such as dairy, eggs, poultry, lean beef, lentils, fish and soy products are healthy sources of protein. Athletes often require higher percentages of protein for maintaining, building and replenishing body tissues such as muscle. Proteins are also necessary for maintaining a healthy immune system.
Carbohydrates
Complex carbohydrates need to be incorporated into an athlete's diet. Whole wheat pasta, oatmeal, legumes, vegetables and rice provide the major energy source needed to sustain physical activity. Carbohydrate gels and sports drinks can be used when a workout or competition lasts longer than 60 minutes.
Fats
Energize your workouts and overall well-being with foods that contain healthy levels of fat. Fats provide energy in the form of calories and are often eliminated or reduced at a rate that is detrimental to an intense training regimen. Vegetable oils, seeds, oily fishes (such as salmon and tuna), and nuts are productive sources of fat that can aid energy systems.
Calories
Track your calories and keep a record of what you burn, what you need to maintain specific phases of conditioning, and what your ratios of protein, carbohydrates, and fats are. Certain models of heart rate monitors and pedometers can be used to estimate the number of calories you burn during activity. Calculating your basal metabolic rate and factoring in your degree of fitness intensity helps determine how many calories are needed to maintain nutritional balance.
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