You are what you eat
The competition in sports has become tougher and tougher nowadays. Races and championships are not only decided by how much you have practiced, or what you do in the gym, but also by how good an athlete is nourishing himself.What you eat plays a critical role in your energy levels, your performance during competition, and your recovery.
The Macronutrients
Three main food groups: • Carbohydrates (65% of your diet) • Proteins (0.5 g of protein per pound of body weight/day) • Fats (provider of energy)
You should pick foods that are high in nutrients and low in additives, preservatives and refined ingredients.Your carbs should come from fruits, veggies and whole grains such as brown rice, quinoa or rolled oats. Every athlete should get protein from lean meats, fish and eggs, or beans and dairy products like cottage cheese and Greek yogurt, if you're vegetarian. For fats, look to mixed unsalted nuts, peanut butter, olive or canola oil and avocados.
Hydration
You lose water through sweat when you do any type of physical activity, which can have a detrimental effect on your performance if you don't recover your fluid levels. Water is your best way to regain the fluids that you have lost, but you can also find other supplements that are meant to be more efficient than water when it comes to dehydration.
To make athletes gain consciousness about what to eat, it is crucial that the clubs or federations which they attend start organizing campaigns that promote healthy food and instruct youngsters on the proper eating and hydrating habits distinguish the good athletes from the world’s best.
NUTRITION
