According to healthcastle.com, superior athletic ability comes from genetics and training. However, good food choices and the correct timing of meals may also enhance performance.
There are a number of simple sports nutrition tips that can help you gain that competitive edge.
- Eat breakfast: The level of glycogen in your liver can be substantially lower in the morning after hours of sleep, so you need to refuel your body. It is ideal to choose food items which contain all 3 macronutrients (carbohydrates, protein and fat). For instance, fresh fruit with yogurt, peanut butter on toast, toast with eggs and low fat cheese, or whole grain cereals with milk.
- 3-4 hours before workout: Eat foods high in carbohydrates, such as pasta, breads, fruits and smoothies. Drink plenty of water or sport drinks.
- 1 hour before workout: Have a snack of an energy bar, muesli bar or large banana, for example. Ideally, you could drink around 350ml of sports drink.
- During breaks: Refuel with water or sport drinks while you exercise. A sports drink will also give you fuel and replace sodium that is lost through sweat.
- After a workout: You should drink around 3 cups of water for every half kilo of body weight that you have lost while exercising. Therefore it is good to weigh yourself before and after workout. Also check the colour of your urine for hydration status. (The more yellow in colour the urine, the more likely that you are dehydrated). Make sure to eat something within 30 mins of ending your workout.
It’s important to give your body the right kind of fuel if you want to train and race well. The tips above are a great starting point to help you reach your optimum performance levels.
SOURCE: www.healthcastle.com