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By: Ann Sertanze
Eating Healthy for Athletes
If you are a sportsman or sportswoman, you need to think
about your diet. This applies to people who have just
started exercising as well as top athletes - there is some
evidence that those in the process of getting fit have a
greater need for certain things - proteins for example -
than already fit athletes in training.
So what is good nutrition for a sporty lifestyle? If you
are exercising you are going to use more calories, so
someone who is not overweight should be eating more than
they do when not keeping fit. A rough guide is that you
need eight and a half Calories per kilogram of weight per
hour. So if you weigh in at 220 pounds (100 kilograms)
you would use 850 Calories during an hour of exercise.
Keep Calories UP!
It is almost never wise to cut back on your dietary
consumption at the same time as embarking on a regular
exercise program. If you are considering this, be sure
to consult your doctor first. At any rate, an athlete
in training should never try to lose more than 2 or 3
pounds each week, at most.
Most studies agree that the most important thing when
training, and when cutting back your food intake, is to
maintain a balanced diet. This is the same for athletes
as for the general public.
That means you should be taking in most of your calories
from carbohydrates, which include vegetables, grains,
oats, wheat, rice, bread, pasta, etc. The exact number
that you should aim for is 57% of your diet.
Next, shoot for 30% fats. I don't mean saturated fats, the
type found in butter and vegetable shortening. I mean
healthy fats, the unsaturated version, which you can find in
oily fish like salmon and tuna, avocadoes, almonds and
olive oil.
Finally there is the protein group which should make up the
remaining 13% of your diet. Protein is found in fish, meat,
nuts and pulses, and is essential to make the athletic body
function well.
Go easy on the junk food, including chocolate, cookies,
fried foods, and chips. Restrict your alcohol intake and
reach instead for water. Eat plenty of fruits and veggies,
as well as whole grains. These elements are the
cornerstones of healthy eating.
Any athlete following these guidelines and making sure they
are eating sufficient food, should not find themselves
short of any of the essential vitamins and minerals, and
probably will not need supplements.
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Supplements to Assist You
However, there are a lot of supplements on the market,
often with limited scientific studies to support their use.
Sometimes athletes in hard training in endurance sports -
marathon runners for example - may need to take iron
supplements. This deficiency effects women more than men,
and can easily be tested for.
You can also see a nutritionist with a good reputation to
take an overview of your diet. Also, you may have to
supplement while on the road, since diet while traveling
tends to be poor.
Finally, a note on sports drinks and sports bars. These
common items are very popular, in part because they're
so jam-packed with nutrients and are so convenient. But
be careful: they're full of calories. Also, be sure to give
yourself a few hours between eating and working out, so
you have a chance to digest properly and let your body
absorb the essential nutrients.
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About the author: Nutritionist Ann Sertanze provides expert help through
RHS Nutrition, a
website specializing in diet & nutrition for people of all
ages. Pay a visit to http://www.rhsnutrition.com
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