Food That Provides Energy For Sport

Food That Provides Energy For Sport
Food That Provides Energy For Sport

To compete at your best in sporting competitions make optimal nutrition. Eating for peak sports performance follows most of the same guidelines for healthy eating overall with some adjustments. Competing in sports burn calories at a faster rate than most everyday activities so it is important to increase your overall caloric intake to keep up with the body’s needs. According to the University of Illinois Extension maybe teenage athletes must take in an additional 2 000 or more calories per day beyond what they normally use.
starchy carbohydrates are important for the production of glycogen a molecule that is used as a source of energy for the muscles. When exercising glycogen reserves used up. When glycogen is depleted putting fatigue. To keep glycogen reserves high choose high-carbohydrate foods such as whole-grain pasta rice and bread. The fiber in whole grains slows carbohydrate absorption making it a better source of energy than refined grains. Other foods high in starch include beans potatoes corn and carrots. Bananas are loaded with starch and potassium and are popular energy-boosting snacks when glycogen begins to fall during the competition.
The body uses protein as a secondary fuel source and a building block of muscle growth. Athletes require more protein than the average person. According to nutrition researcher Dr. Peter W. Lemon daily protein requirements for endurance athletes about 0.54 to 0. 64 g per kilogram of body weight. Athletes who strength-train requires 0. 064 to 0. 82g of protein per pound. Foods high in protein are meat fish eggs and dairy products. Vegetarian sources are nuts beans soy and corn.
Dehydration is one of the most common reasons for a drop in energy during athletic competition. Many athletes wait until they feel thirsty before rehydrating. This is a mistake since you can become dehydrated in advance of a sense of thirst set in. According to podiatrists Mark A. Caselli and John Brummer the athletes lose more than one. 5 liters of water before thirst. To stay hydrated drink 16 to 20 oz. of fluid about two hours before the event with an additional 8 oz. taken 10 to 20 minutes before the event. To avoid dehydration consume fluid every 15 to 20 minutes during periods of intense training. Water or sports drinks with added electrolytes are preferable for athletic activity.
pregame meal
The pregame meal should be eaten three to four hours before the start of the competition to allow time for digestion. A portion of pasta with red sauce or a small portion of lean meat with rice or potatoes will keep energy levels high by adding body glycogen stores. If competition is tomorrow eat oatmeal bagels or a low-sugar cereal with skim milk. Avoid foods high in fat in pregame meal because fat is slow to digest.
Some practitioners believe that consumption of high sugar foods before a sporting event will boost energy levels during the competition. In truth these foods can cause blood sugar to fluctuate rapidly and reduce energy and hinders athletic performance. Avoid soft drinks cakes candies and other foods high in refined sugars in the hours until an event.