There are two aspects of nutrition which is hugely important; an athlete’s holistic nutrition on what to eat on a day-by-day basis and secondly there’s nutrition around making sure that the body is able to perform at its best, when you compete and when you are training.
Essentially look at foods to its macronutrients which is our protein, fats, and carbs & nutrients which are made up with all vitamins and minerals. Protein is important because all the structures of our body armor, muscle tissues are made up of amino acids. An athlete needs amino acids for the basic building blocks of protein to maintain the replenishment and rebuilding. Most of our brain tissue is fat, fats are essential in most joints &to upkeep our immune system. Carbohydrate is one of the other three macronutrients that make up the basis of all our diets. Carbohydrates can vary from vegetables to fruit, bread, rice, pasta and right up to the cakes and sweets. They are very much termed like a high and low glycemic index. Which means your body’s ability to be able to cope with that carb input and what kind of carb it is. It’s a very important area for athletes, to understand if it is not utilized, it will turn into fat.
According to the best sports nutritionist in India, What an Athlete should eat: An athlete should eat organic and different varieties of food & should not keep on the same thing. For example, You should double up your zinc and Vitamin D intake during winter as you don’t get a lot of sunlight. During these season foods like beetroot can enhance your endurance, stamina. It also increases the oxygen levels in red blood cells. Opt for boiled chicken instead of a fried one. Baked beans provide adequate energy so you can go into a training session and will help you to sustain throughout the season. An athlete should opt for a meal which contains protein, fat, carbs. (Rice or pasta with chicken). During the evening a smaller meal is recommended. Eating late at night leads to store fat in the body. Generally, athletes require slightly higher levels of protein intake than the normal population. The degree of intake varies depends on the type of activity you’re undertaking. An Olympic triathlete trains 6-7 hours in a day. They lose quite a lot calories. They require adequate nutrition to replace the lost calorie.
The most important thing is every person’s an individual so everyone will have their own balanced diet based on them as an individual. For Example: If you kick off at 3’0 clock in the noon that requires a lot of carbs during mid-morning around 11 am. You should eat, spaghetti, beans in the right quantity. Do not make yourself full. You’re just to put a certain amount in your body and remember it is not just your food, you should see it as fuel like putting petrol in your engine.
Recovery and hydration:
In a game like rugby players can lose between 3-6 kilograms of muscle mass during the match which is purely fluid. So the hydration strategy should begin immediately following a match and 72 hours post-match. It is also essential in preparation for the next training season or preparing for the next match. One of the foundation blocks of athletic preparation is hydration. If someone is dehydrated the team loses 20% of its cognitive function and then the team is in trouble. This includes soft tissue injury which means an athlete can potentially be out for 3-6 weeks and it decreases his performance. The first 10 minutes of after a game is important as you are exhausted, you have taken all the energy out of your body. You can get some energy quickly through liquid intakes.
Nutrition is a big factor in performance to getting across the finish line. If you are eyeing for GOLD MEDAL in Olympics look for sports nutritionist for the Best Diet Plan. Because they will customize the best sports nutrition plans for you.