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.
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The idea that lighter is better for climbing comes from the principle that climbing is a power-to-weight activity. World class climbers generally have less than 2 pounds of body weight per inch of height. (i.e. if you’re 70 inches tall... Full Answer
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- Q Is hydration important for gymnasts?
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Yes, like all sports your hydration status can affect your performance and your health. Two hours before practice, drink two cups of fluid; During practice, drink five-ten 10 ounces of fluid every 15 to 20 minutes; After practice, drink enough... Full Answer
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- Q What will happen to my gymnastics performance if I don’t eat enough?
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If you don’t eat enough calories, your body’s protein (including your muscle) will be broken down to provide your body with fuel. This will compromise your strength, your performance, and eventually your health. Full Answer
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- Q What is the best thing to eat before a multi-day ride?
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For multi-day rides, which are usually of moderate intensity, eat a healthy diet with 60% carbohydrate and one water bottle per hour, perhaps a bit more in hot weather. Depending on how hard you are riding, you may want to consider a recovery... Full Answer
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- Q What is the most common sports nutrition mistake people make?
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A common error is the belief that you need all sorts of special products and supplements because you are working out. Eating plenty of healthy foods will cover the needs of most active people – including recreational, collegiate, and even... Full Answer
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- Q What is the most common nutrition mistake power lifters make?
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- Q What is the best thing to eat before a 50 - 100 mile ride?
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For a long distance ride – (moderate intensity), 50 to 100 + miles - avoid fatty foods and eat at least 2 hours before the ride, make sure you have at least 60% carbohydrate in your daily diet, and one water bottle per hour, perhaps a bit... Full Answer
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- Q How do I know if I’m well hydrated?
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One easy test, if you are adequately hydrated before exercise, your urine will be clear – or a very pale yellow. Full Answer
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- Q Are there special nutrition needs for gymnasts?
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For intervals (intermittently high intensity), 10 to 30 miles – make sure you have a high carbohydrate easy to digest snack 30 – 40 minutes before the ride, and one water bottle per hour as an absolute minimum. Full Answer
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