Healthy Eating For Athletes
A low-fat, low-fiber meal with moderate protein and carbohydrates, plus lots of fluids, is the ideal pre-exercise meal. Think of a grilled chicken sandwich or a slice of pizza. Your body needs adequate fuel for athletics. The muscles need carbohydrates like bread, pasta, fruit, cereal and vegetables for quick energy during exercise. During and after exercise, protein helps the muscles recover and grow, plus keeps the blood cells healthy to deliver oxygen and nutrients. Staying hydrated ensures the bodys cooling system will work. Drink about 16 ounces of water about two hours before exercise, and keep hydrated during exercise. Its OK to use sports drinks if you perspire heavily, if the temperature and humidity is high, if youre playing a team sport or if youre exercising for more than 60 minutes. They provide necessary carbohydrates and sodium.
Recently Answered
- Q Why is it dangerous to drink too much water during exercise?
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Exertional hyponatremia, a condition caused by drinking too much water, is a problem for long distance athletes. Current research is showing that nearly half of recreational runners may be drinking too much fluid during races. Runners should only drink... Full Answer
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- Q How can I avoid drinking too much water during exercise?
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Exertional hyponatremia, a condition caused by drinking too much water by marathon runners, can be prevented. The simplest solution is drinking fluids when you are thirsty. Your body will let you know when it is time to drink during exercise.... Full Answer
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- Q Which nutrients are important for people who exercise?
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Dr. Michael Roizen, Internal MedicineHere's the lowdown on four nutrients that belong in your diet, especially when you exercise: Leafy greens: Leafy veggies, such as watercress, kale, spinach and turnip greens, help your body to neutralize free radicals because they contain... Full Answer
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- Q What should I eat or drink after a workout to build muscle?
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Following a good workout, in order to maximize exercise-induced results, you want to consume a formula containing 10-20 g of protein, 20-50 g of carbs and less than 5 g of fat. The ranges are determined by your day’s total calories allowed, size... Full Answer
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- Q What are some good foods to eat before a long run for energy?
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Andrea Ingram - NASM Elite Trainer, FitnessLong runs of more than an hour need adequate fuel to keep you going. At least two hours before you run, try a lean turkey sandwich on whole wheat bread or a whole grain bagel with peanut butter. The combination of protein and carbohydrates... Full Answer
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- Q How soon after a workout should I eat to maximize recovery?
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A light meal consisting of carbohydrates, protein, and fluids should be eaten within 30 minutes after exercise. A full, well-balanced meal should be eaten within 2 hours after exercise.(This answer provided for NATA by the Appalachian State University... Full Answer
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- Q Are there special hydration needs of football players?
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Football players are particularly prone to dehydration. The high physical demands of the sport combined with the required bulky equipment results in a higher body temperature and higher sweating. During two-a-days, a football player can lose up... Full Answer
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- Q What is a good snack before a game or hard practice?
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Your first choice should be the healthiest one - In other words, the choice that is going to bring your child the most nutrients. So, if the choice is between a candy bar and a yogurt, pick the yogurt! After that, make sure your child enjoys... Full Answer
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- Q Do I need to drink more when it is hot out?
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Yes. Think of water as your “air conditioner.” When you sweat, water on your skin cools not only the surface of your skin, but the rest of the body underneath as well. If you are losing a lot of water because it is hot, you need to... Full Answer
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- Q Don’t I need more protein if I am a power athlete?
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While it’s easy to convince endurance athletes of their need for carbohydrates, power athletes are a bit harder to convince of the need for adequate carbs and moderate protein. While muscle is made of protein, and adequate protein provision... Full Answer
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