The notion that you can eat whatever you want if you exercise at sporting level is a myth. A big bowl of pasta is what people usually think is the best pre-competition meal but large quantities of carbohydrates anytime drag you down and add unnecessary weight. All athletes especially those in training must follow a specific healthy diet plan to reach competitive targets. Depending on your goals athletes need to eat between 1 200 to 2 000 calories per day to stay slim and maintain strong muscle mass.
Eat this everyday
Eat a mix of protein and carbohydrates for maximum strength and endurance benefits. This means that your daily diet should consist of 15 to 20 percent protein 50 to 60 percent carbohydrates and 25 to 30 percent fat. Protein should come from lean meat or legume sources and carbohydrates should come primarily from vegetables and fruits whole wheat bread and wheat or whole grain pasta.
For example steel-cut oatmeal for breakfast topped with fresh blueberries. For lunch try a turkey sandwich on low-calorie whole wheat bread stuffed with spinach and avocado. Bring a piece of fruit such as an apple to complete meal. Of course if you are training for competition all junk foods are avoided.
Hydration for Athletes
Staying hydrated is just as important as what you eat during training. Drink at least one cup of water for every 20 minutes you are competing or training. Some athletes drink sports drink during or after the contest. Typically a sports drink effective to replace lost sodium potassium and electrolytes lost in competition. However many sports drinks loaded with sugar and extra calories so be aware of how many you drink and how often. Another effective hydrator green tea has powerful benefits for repairing broken capillaries and revive the body.
For best results stick with water and be careful not to over-hydrate. It is possible to drink too much water resulting in hyponatremia known as water intoxication. The result is that the athlete develops nausea and headaches and can go out.
Healthy Training Table Recipes
Athletes have a wide variety of foods and recipes to try during training. Try the polenta with summer squash. Make the dish with two cups polenta six cups of low-fat low-sodium chicken broth and olive oil. Mix the dry polenta and chicken broth in a large pot and bring to a boil. Turn down the heat and simmer for 20 minutes or until polenta has softened and absorbed the broth. .
In a frying pan sizzling red or green peppers summer squash sundried tomatoes garlic and onion. Combine with polenta for a healthy nutritious meal supplied.
Another delicious recipe is turkey swiss and avocado quesadillas. Saute one or two fresh turkey cutlets in a teaspoon. of olive oil with two cloves of minced garlic then set aside. Using the same skillet milling tsp. of olive oil a clove of minced garlic and a chopped tomato. Mount the turkey and tomato combination on a warm whole wheat tortilla and top with arugula swiss cheese and a healthy slice of avocado.