A 14-day food and exercise program for athletes is designed to maintain a consistent level of energy. The program can be continued beyond the two weeks for sustained weight maintenance and energy. Athletes require a proper nutrition plan and a set caloric intake. Your needs will vary depending on activity level, age and sex. You are advised to consult with your health-care professional before making changes to your diet and exercise routine.
Macronutrients
A well-balanced diet of the three essential macronutrients can improve energy levels. Macronutrients to include are complex carbohydrates, protein and fats. Complex carbohydrates are your body's main source of slowly released energy. Foods high in complex carbohydrates include beans, whole grains and vegetables. Protein assists in the growth of lean muscle, transports vitamins and supports hormones. Legumes, poultry, seafood, meat, eggs and dairy products are good sources of protein. Fats help your body absorb vitamins and keep your immune system working. Eat small portions of healthy unsaturated and polyunsaturated fats including nuts, olive oil, avocados, canola oil, fish and flaxseed.
Frequent Meals
Eating a small meal or snack every three to four hours is a component of your athletic training program. Frequently eating keeps your metabolism revved and is an effective way in boosting your energy. Each meal or snack combines lean protein and complex carbohydrates. Examples include dried fruit and nuts; veggies and hummus; natural peanut butter and banana on whole-wheat toast; or high-fiber cereal mixed with cottage cheese or yogurt.
Water
Drink at least 64 oz. of water a day to keep you alert and energized as an athlete. Your body is two-thirds water and depends on fluids to function. Dehydration can reduce blood flow to your organs, which slows down your brain and reduces your energy. Other sources of water to include in your diet are fruits, vegetables and herbal teas. Avoid drinking caffeinated beverages like coffee or diet soda as part of your water count. Caffeine has a diuretic effect which causes dehydration.
Exercise
As part of your program, exercise a minimum of 30 to 45 minutes a day to reduce fatigue. Regular workouts train your body to use oxygen and glucose more efficiently as your main source of fuel. Exercise also conditions your heart and lungs, which energizes you further by producing more oxygen. Try to incorporate cardiovascular fitness, strength and flexibility training into your daily routine.
References
- "This is Why You're Fat"; Jackie Warner; 2010
- "Get Energy! Empower Your Body, Love Your Life"; Denise Austin; 2011
- "Bring It!"; Tony Horton; 2011
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