Be Forever Young – An Athlete’s Guide To A Healthy DietTom Owen
Improving performance is the end goal of every athlete. Although an all-natural supplement can help you meet that end goal, long-lasting results are achieved when you pair your fitness routine with a balanced and nutritious diet. A good diet plan coupled with the right supplements will help you retain your strength and perform better.
Each macronutrient has a specific role. Consume these macronutrients and learn how you can use them to your maximum advantage:
The glucose from carbs helps to fuel your muscles. Glycogen helps in storing glucose mainly in the liver and muscles. For all the high-intensity exercises, this stored glycogen serves as the main source of energy.
Your performance output can suffer because of the limited amount of glycogen that can be stored by your muscles. You need to make sure you take care of this stored glycogen in your body.
Implement a regular pre-workout protein consumption plan. Protein consumption improves overall athletic performance. Hemp protein and pea protein can be excellent plant-based protein powder options. Protein is crucial in improving your overall athletic performance. Taken alone or accompanied with carbs, protein improves muscle protein synthesis. Other benefits of protein include:
- Muscle growth.
- Muscle recovery.
- Better body strength and a lean body mass.
- Increased muscle performance.
Fat is used for short, high-intensity exercise routines. This is because once the body depletes the ATP/CP muscle energy source, it will move to glycogen for energy. Once the body has exhausted the glycogen reserves – it will then look to burn fat as an energy source. Studies have shown that the more intense the workout the quicker the body will look to burn fat as an energy source.
Take Care of the Timing
Take care of the timing of your pre-workout meal. Try and eat a complete meal containing carbs, proteins, and fats 2-3 hours before you exercise. Ideally you want to eat 45-60 minute before working out. These foods must be simple enough for you to digest.
What Are The Perfect Pre-Workout Meals
The requirement for each workout is different. Remember to keep a mix of carbs and proteins in your diet. If there’s fat in your meal, make sure you consume it 2 hours before you begin the workout.
Take a look at some balanced workout meals:
For workouts that start in 2-3 hours:
- A salad with a whole grain bread sandwich and a lean protein.
- Egg omelet with whole grain toast topped with an avocado spread.
- Brown rice with lean protein and roasted vegetables.
For workouts that start in 2 hours:
- Milk with whole grain cereal.
- Oatmeal with cinnamon and raisins.
- Almond butter with fruit or on whole grain bread
For workouts that start in an hour:
- Nutrition bars with protein and wholesome ingredients.
- Fruits like bananas, oranges, and apples.
- A protein shake.
Putting It All Together
Drink lots of water to make sure your body functions properly. Good hydration enhances your overall exercise and performance. Water and sodium will not only improve your overall performance but also improve fluid balance in your body.
Make sure you take additional supplements. This will help in improving your performance and promoting recovery. Simple nutrition can help you perform better and recover faster.