*be healthy * eat healthy * sweat * keep going * goals * work hard * play hard * grit * persist * enjoy the ride * keep going *
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Why Nutrition is so Important for Athletes?
Professional athletes spend many hours training their bodies, specifically their muscles, to run faster, jump higher, or increasing their agility. All of those hours in the gym may be wasted however if the athlete has a poor diet.
Eating either too many calories in a day or too few can make an athlete feel sluggish while performing. Not eating a balanced proportion protein, carbohydrates, vitamins, and fluids can also have a negative effect on athletes. An imbalanced diet can impede performance, decrease the ability to build muscle, and decrease overall endurance.
The largest part of an athlete’s diet should be carbohydrates, which are responsible for the body’s main energy source that affects both stamina and endurance. Carbohydrates should be a particular concern for endurance athletes who need stores of energy to last for hours during competition. Good sources of carbohydrates include whole grain pasta and bread, starchy vegetables such as potatoes, carrots, and corn, and also fruit. Consuming the wrong types of carbohydrates, coming mainly from processed and sugary foods, will result in sluggishness and a decrease in performance.
Protein is also very important to the athlete because it works to build and repair muscle tissue and shorter bursts of energy. When you consume too much protein however, the body will store it as fat. Healthy sources of protein come from lean meat, fish, and legumes.
The proper amount of fluid intake is essential for all athletes to prevent dehydration, injury, and fatigue. Fluids are lost whenever an athlete exercises, which is why it is so important to drink plenty of water after a workout. Drinking caffeine and sugary drinks can also have the opposite effect, causing further dehydration. It is recommended that most people should drink 8-10 glasses of water per day. This number may need to be increased for athletes, especially after workouts or competitions.
Finally, vitamins such as calcium and iron are essential to all athletes. These two vitamins alone are responsible for carrying oxygen in the blood and keeping bones strong. Both of these vitamins are essential for an athlete’s performance and to prevent injury. Good sources of iron are found in red meat, shrimp, and bread. Good sources of calcium are found in most dairy products, leafy green vegetables, and calcium fortified supplements.
By maintaining a balanced diet and eating a proportionate amount of calories per day will ensure an athlete’s optimal performance. The diet is second only to training in achieving desired performance results. Without the proper diet, the athlete will suffer. An imbalanced diet could lead to injuries, unwanted weight loss/weight gain, and an overall sluggishness.
What Happens if an athlete don't eat enough Carbohydrates?
Carbohydrates are your body’s source of energy. It’s important to meet your daily carb needs to prevent unpleasant side effects like headaches, nausea, difficulty focusing mentally, fatigue, and constipation.
What Happens if an athlete don't eat enough lipids?
High-fat diets contribute to a host of serious conditions, including type 2 diabetes, heart disease and obesity. Limiting fat severely, however, is not the answer. Fats allow your body to absorb nutrients, fuel your muscles during exercise and promote satiation. Omega-3 fatty acids, for example, provide protection from hypertension, cholesterol problems and heart disease. Americans tend to lack these healthy fats, which raises risks for heart-related problems. Consuming too little fat makes way for vitamin deficiencies because fats help your body absorb and utilize the fat-soluble vitamins A, D, E and K.
What Happens if an athlete don't eat enough proteins?
When you don't get enough protein, your body will start breaking down muscle to get what it needs. Your organs and bones are also at risk. You may also suffer from compromised immune function if you don't get enough protein, and you may feel easily fatigued without the energy to carry out your daily activities and exercise. Greater risk of exercise-related injury is also associated with protein deficiency, as is slow wound healing. Protein is the most satiating of the macronutrients, meaning it will help fill you up and keep you feeling full so you avoid overeating and food cravings.
Benefits of Proper Nutrition
Eating a proper, nutritious diet offers numerous health benefits that keep you mentally and physically well. Proper nutrition doesn’t mean starving yourself, but instead means eating a diet balanced in lean proteins, carbs and fats. Recommendation is to get between 45 and 65 percent of your daily calories from carbohydrates, between 10 and 35 percent of daily calories from protein and between 20 and 35 percent of daily calories from fats.