Wednesday, July 9, 2008

You Should Eat Like An Athlete

Garbage In, Garbage Out! You can't expect to compete consistently on a high level if you don't eat right! And, you know my take on supplements: try to get the nutrition you need from food. Save your money! Don't depend on supplements to significantly build your body up!

When I take on a new athlete client (or any client), I have her or him write down everything they eat for 2-3 days. I will see their eating habits right away. There is usually alot of eating on the go. That may be a part of our busy culture.

The point is this athletes: put the right kind of fuel in your bodies. More than anyone, athletes physically depend on their bodies to succeed. And, its been proven that you won't be mentally sharp if your nutrition is lacking.

Read my article that discusses Pre- and Post-Workout Nutrition.

As for basic nutrition, the athlete should generally follow this guide:

Proteins

Proteins are the basic building blocks of life. It makes up a large part
of our foods such as meats, nuts and beans.Protein is very important for building and repairing body tissues. Protein should provide 15%-20% of total caloric intake.

Fats

Fat is important for your diet because it helps you feel full and keeps skin, hair and nails healthy. You should limit your intake of saturated fats (usually solid at room temperature, such as butter) and trans fats (partially hydrogenated fats found in packaged and fast foods).


Instead, increase your intake of unsaturated fats (they are usually liquid at room temperature, such as olive oil). Fats should not exceed 30% (closer to 20%) of your total caloric intake.

Carbohydrates

Carbohydrates are your body’s preferred source of energy. They are made mostly of sugars. They are also important for burning fat and sparing protein to build and repair body tissue. Carbs provide vitamins, minerals, fiber and other substances that are important to overall health.

The majority of your carbs should be low glycemic (about 80%) with the rest of your carbs being high glycemic. This
means that you should limit eating foods like potatoes, bread, corn, pasta, muffins and flour products. These high glycemic foods encourage fat storage since more sucrose is escorted into the bloodstream.

Instead, concentrate more on foods like fruits, vegetables and whole grains, which have high fiber content. Total
carbs should provide 60%-65% of total caloric intake. Some endurance athletes also use carbohydrate loading as an effective nutrition tool.

Download your Free Book, "What to Never Eat After You Workout."

Mark Dilworth, BA, PES
Your Fitness University
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