To be an athlete, it is not enough to lift weights and run on a track. It is also a matter of diet. This is why proper nutrition is essential for anyone who wants to achieve peak performance in their respective sport. A well thought out diet plan will ensure that each athlete gets all the vitamins, minerals and macronutrients he needs to perform at his best.
In this blog post, we’ll cover what athletes should focus on when it comes to formulating their nutrition plan. Read on to learn how to eat efficiently while improving your performance in training and competition!
Nutrition plan: how to manage to adapt your diet based on your physical activity?
The ideal diet for an athlete is not very different from the diet recommended for any healthy person. However, how much of each food group he needs depends on the following
- the kind of sports
- The amount of training you do.
- Time spent in activity or exercise.
People tend to overestimate the number of calories they burn per workout. Therefore, it is important to avoid taking in more energy than you expend while playing sports. To improve your performance, avoid training on an empty stomach. Each person is different, so you will need to learn to:
- Choose the right time to eat before exercising.
- Highlight macronutrients good for your muscle mass and stamina.
What is the optimal time for an athlete to eat before beginning their training?
Recent scientific studies have shown that the best time for an athlete to eat before starting a training session is between 1 and 4 hours before the start of physical activity. In fact, if the athlete eats too soon before exercise, he risks gastrointestinal disorders and indigestion, since his body cannot digest food properly. On the other hand, if he waits too long without eating, his performance could be affected by lack of energy.
What are the essential types of food for an athlete?
It is important to take into account the type of food consumed to ensure that the athlete has enough fuel to complete their training. A pre-workout meal should consist of:
Complex carbohydrates are an essential part of any healthy diet, especially for athletes. Recent studies suggest that athletes generally aim to consume around 45-65% of their total calories as complex carbohydrates per day. This can correspond to approximately 3 to 5 g of carbohydrates per kilogram of body weight per day.
Factors such as the type and intensity of exercise, duration of exercise, body composition, and personal nutritional goals all help determine the best amount of complex carbohydrates for a person’s diet. For athletes specifically, it is particularly important to consume enough carbohydrates, as this will provide them with the energy they need for exercise and recovery.
Therefore, it is important to include a significant portion of complex carbohydrates in your pre-workout meal. If you need to exercise for more than an hour, you can have a glass of fruit juice, a cup (245 g) of yogurt, or an English muffin with jam.
As for exercises that last more than 90 minutes, this effort requires more carbohydrates before and after training. Have an energy bar, nut mix, or oatmeal pudding on hand.
Protein plays a crucial role in helping performance. They help the body repair tissue, build muscle, synthesize hormones and enzymes, and store energy. Recent studies have determined that athletes should consume at least 1.2 to 2 g of lean protein per kg of body weight each day. This equates to approximately 0.55-0.9 g of protein for every pound an athlete weighs.
However, depending on the intensity of their training, some athletes may require a higher protein intake than others to achieve optimal levels of physical activity performance. It is also an opportunity to banish certain misconceptions such as the one that claims that proteins are responsible for muscle growth. Only strength training and physical exercise can change muscles. Additionally, excessive protein consumption can lead to:
Increased workload for the kidneys:
The kidneys are responsible for removing waste from the body. Excess protein consumption can lead to kidney overload, which can increase the risk of chronic kidney disease.
Increased risk of cardiovascular disease:
Excessive consumption of animal protein, especially sources high in saturated fat, can increase the risk of cardiovascular disease.
Excess protein consumption can lead to bone loss because calcium is excreted in the urine when protein is metabolized. This can increase the risk of developing osteoporosis.
Get fat :
Excessive protein consumption can lead to weight gain if combined with an increase in total calorie intake.
According to recent scientific studies, athletes should aim for 20-35% of their daily calories to come from healthy fats. These fats include monounsaturated and polyunsaturated fatty acids, which help reduce the risk of cardiovascular disease. The amount of healthy fat needed per day can vary from athlete to athlete, but they generally need around 0.5-1g of fat per kg of body weight per day. Adequate amounts of fat ensure adequate energy supply and tissue development and repair, and are essential for overall good health.
Always bet on hydration!
Water and fluids are essential to keep the body hydrated and at the right temperature. Clear urine is a good sign that you have fully rehydrated. Here’s how to keep enough fluids in the body:
- Be sure to drink plenty of fluids with each meal, whether you’re exercising or not.
- Drink about 2 cups or 480 ml of water 2 hours before a workout. It is important to start exercising with enough water in the body.
- Continue to drink water in small sips during and after exercise, about 1/2 to 1 cup (120 to 240 ml) of fluid every 15 to 20 minutes. Water is the best solution for the first hour. If you switch to a sports drink after the first hour, you’ll get enough electrolytes.
- Drink even when you are not thirsty.
- Offer children water frequently during sports activities. They do not react to thirst as well as adults.
Eliminate These 9 Foods From Your Diet And You’ll See The Difference
Living with oily skin can be an uphill battle: your face glows after minimal activity, you’re constantly absorbing oil throughout the day, and breakouts take away your confidence in your skin. . But did you know that the foods you include in your diet can actually exacerbate these problems?
In this article, we are going to cover nine different types of foods to avoid when you have oily skin to keep it healthy and balanced. Eating according to the needs of your skin is not as complicated as it seems: you just need to know what works and what doesn’t! Read on to find out which foods cause excess oil on your skin and how avoiding them could help you achieve better results.
Trans fats are created when vegetable oils are hydrogenated, making these oils much stronger and giving them a longer shelf life. Unfortunately, the consumption of trans fats can have a negative effect on skin health. This is because trans fats can exacerbate existing oily skin issues, leading to increased breakouts and blemishes. It is best to avoid trans fats like those found in processed snack foods, fried foods, and margarines.
Fast food :
Fast foods are notorious for their high sodium, fat, and calorie content, which can harm the health of everyone, but especially those with oily skin. Since sodium is known to cause fluid retention, it’s best to avoid greasy fast foods like French fries and hamburgers, as they can make symptoms worse. Furthermore, fast foods often contain trans fatty acids, which should also be avoided due to their negative effects on the condition of the skin.
Eating too much sweets or foods that contain refined sugars, such as sweets or cakes, can have a negative impact on your overall health, including your skin! These sugary foods contain unhealthy ingredients that are quickly metabolized by the body and can cause increased sebum production, leading to even more blemishes than before! It is best to limit your intake of refined sugar or replace it with healthier options like fruit or honey.
Dairy products :
Although dairy products are an excellent source of calcium and protein for many people, they are unfortunately not a good choice for those who struggle with oily skin, as they tend to make the problem worse! Dairy products contain hormones that can increase sebum (ie oil) production, which has the effect of clogging pores and causing breakouts. Therefore, it is important to limit the consumption of dairy products if you want to have clearer skin!
The alcohol :
Although drinking alcohol may seem like a great way to wind down after work or on the weekends, it’s important to note that drinking it can have a negative impact on any skin problem you may have, including oily skin! ! Alcohol acts as a diuretic, stripping natural oils from the skin’s surface, dehydrating the skin and creating even more unwanted oil. So if you have oily skin, it might be in your best interest (and your skin!) to limit the amount of alcohol you consume during the week.
Processed meats include any type of meat that has been cured or smoked (think bacon or sausage), as well as deli meats like ham or salami. These vegetables contain elevated levels of saturated fats that may contribute to the inflammation of imperfections caused by excessive oil production for the dry glands – which means that this type of food does not contain consommé qu’avec modération, voire Not at all !
Consuming caffeinated beverages, especially coffee, can lead to dehydration due to its diuretic properties, which means there will be less moisture on the outer layer of our skin, increasing the chances of developing acne-prone areas. If you’re craving caffeine throughout the day, try replacing coffee with green tea. This healthier option contains less caffeine and provides enough energy without the risk of exacerbating existing problems!
Spices and marinades:
Spices like garlic powder, onion powder, paprika, cayenne pepper, oregano, etc. They are all known for their ability to add flavor when cooking, but they can also cause irritation if overused! Excessive use can lead to overproduction of oil by our sebaceous glands, increasing the risk of pimples! Therefore, if you have oily skin, avoid marinades that contain these spices as much as possible.
Consuming salty snacks like chips, pretzels, crackers, popcorn, etc., can also have an adverse effect on oily complexions due to their high sodium content! Sodium makes oily skin look shinier than normal. Also, too much salt can irritate delicate facial tissues and cause unwanted breakouts.
10 foods excluded from weight loss diets despite their immense benefits!
Are you trying to stay in shape, but don’t want to give up all your favorite foods? Take a break: everything you love doesn’t have to be a disaster for your diet! There are plenty of nutritious snacks, meals, and drinks to help you meet your health goals without sacrificing taste. But first, let’s take a look at the 10 Seemingly Unhealthy (But Actually Healthy) Foods on the No-Food List by Mistake when Looking at Your Figure. From savory salmon quiches to tropical smoothies, these time-tested recipes will show you how easy it is to indulge without tipping the scales. So get ready to taste delicious dishes that will not make you feel guilty!
Although they are full of healthy monounsaturated fats, vitamins, and minerals, avocados may still be off-limits on some weight-loss diets due to their high caloric content. That being said, they are an excellent source of dietary fiber and help promote heart health and reduce the risk of stroke. The key is to control your portion sizes when including avocados in your diet.
Although they contain healthy unsaturated fats that provide essential fatty acids, nuts are also high in calories, which may lead many people to avoid them when trying to lose weight. However, a handful of nuts every day can help you feel full longer and reduce cravings for junk food or sugary snacks. Also, studies have shown that people who eat more nuts tend to weigh less than those who eat nothing.
Whole grain bread:
While white bread should be avoided due to its lack of nutritional value and unhealthy ingredients like high fructose corn syrup. Whole wheat bread has many benefits, including providing energy and fiber to help keep you full longer throughout the day. Whole grains are also known to reduce the risk of obesity and type 2 diabetes if eaten regularly.
Legumes are an excellent source of protein, fiber, vitamins and minerals that increase satiety while helping to maintain a healthy weight over time. However, some slimming diets may advise against its consumption due to its higher carbohydrate content. That being said, studies show that eating more legumes can lower cholesterol levels and improve blood sugar control in people with diabetes.
The cheese :
Cheese is an excellent source of calcium which helps build strong bones. On the downside, it can be problematic for people on a weight-loss diet due to its high fat content (especially the whole-grain varieties). Low-fat cheeses, such as ricotta or mozzarella, are much better options because they contain fewer calories and less fat than other types of cheese. All while maintaining the same amount of calcium per serving as their higher-fat counterparts. Plus, they’re just as good!
Although eggs are often off-limits on low-calorie diets due to their relatively high cholesterol content. Research suggests that eating them regularly may reduce the risk of heart disease by increasing HDL (good cholesterol) levels and lowering LDL (bad cholesterol) levels. What makes them beneficial despite the calories they contain.
You don’t need to avoid all sugary treats when trying to lose weight. Dark chocolate contains polyphenols that act as antioxidants and help lower bad cholesterol levels in the body, all without sacrificing taste! Just keep in mind that anything less than 70% cocoa tends to have a higher concentration of sugar, so moderation is key when adding it to your diet.
Unsalted popcorn is a great between-meal snack option due to its low calorie content. It is true that some diets may take a dim view of it, as it is generally considered unhealthy. – largely thanks to its association with cinemas where it gets drenched in salt and butter! But homemade versions with minimal seasoning can provide a big fiber boost without having too much of an impact on the daily calorie intake goals set by dieters trying to lose weight in a healthy way without starving all day.
Surprisingly, bananas are one of the most misunderstood foods, with many believing that eating them regularly can lead to weight gain. This misunderstanding has led to it being unfairly banned from many diets, despite its many benefits. Bananas are very versatile and are an excellent source of dietary fiber and several vitamins and minerals, making them a great overall health food.
Plus, bananas are a naturally low-fat, low-calorie snack that can be used as an ideal energy boost on active days. Ultimately, this amazing fruit should always be in your pantry, no matter what type of diet you follow; not only is it delicious, but it offers several key health benefits that everyone should take advantage of.
Many diets incorrectly suggest that potatoes should not be eaten due to their high carbohydrate and calorie content. In fact, potatoes are packed with vitamins and minerals, including C, B6, and iron. They can also help support healthy digestion, as they contain prebiotic fibers that increase the good bacteria in our gut. Potatoes are also a great snack option when eaten in moderation and with little added fat, such as butter or olive oil. This shows that it is not because a product contains carbohydrates that it is bad for your health!
How much sparkling water should not be exceeded per day?
However, it should be consumed in moderation. In fact, despite the many properties of sparkling water, each person’s metabolism and needs are different.
It should be noted that the hydration capacity of carbonated water is the same as that of natural water, so there is no difference in this regard. There is also no difference in thirst-quenching power: the greater thirst-quenching effect many people experience from drinking carbonated water is simply because the bubbles it contains stimulate the taste receptors on the palate, thus giving a greater sensation of freshness in the mouth. the palate. the mouth, which is however temporary.
It is also true that sparkling water does not provide calories, but it cannot be used as a substitute for mineral water. The ideal is to combine the two, because the consumption of sparkling water is not recommended for everyone.
Recommendations for drinking sparkling water
It is not recommended to drink more than two glasses of sparkling water during meals, as long as it is supplemented with plain water. The bubbles can cause dilation of the gastric walls, leading to bloating, aerophagia, and bloating: “it is therefore strongly discouraged for people suffering from such disorders.”
Pay attention to the sodium content, as some types of sparkling water have levels that are not recommended. If a sparkling water contains between 20 and 100 milligrams per liter, people with high blood pressure or edema, including pregnant women, should drink this water in moderation.
Properties of carbonated water
More and more people are enjoying the incredible benefits of sparkling water. Take note, some of them are:
- It hydrates and the carbon dioxide it contains is then expelled by your own body.
It contains the same nutrients as natural mineral water: calcium, potassium and magnesium. But sparkling water also contains sodium, as we have explained, so you have to be careful with its consumption.
- The calories in sparkling water are zero.
- The gas present in this drink has a satiating effect on our body, making it ideal for controlling hunger in people who are on a diet.
- Sparkling water facilitates heavy digestions, helping to stimulate the correct secretion of gastric juices.
Another property of sparkling water is that it sensitizes the taste buds, thus enhancing the flavor of food.
Does sparkling water make you fat?
Many people believe that sparkling water can cause weight gain, even though it contains no sugar, calories, or flavorings. However, the truth is that carbonated water does not have a direct link to weight gain. This is true as long as you know that your sparkling water does not contain settling agents or flavor enhancers. Carbonated water may contain natural acid, sodium, sweeteners, flavorings, and other additives. These hidden calories and excess sodium can make you fat in the long run. That’s why you need to pay close attention to labels and know what you’re buying like sparkling water.
In conclusion, regardless of its organoleptic characteristics, what one may or may not like, depending on who drinks carbonated water. In other words, carbonated water should never completely replace plain water, which should always be the first choice, especially when more fluids need to be consumed, for example during the summer season, when the risk of dehydration is higher. »
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