A healthy diet is essential
for an athlete. It's not the quantity of food intake, but the quality and
selection of food that matters, and there are some basic nutrients to be taken
regularly.
Athletes are people with
tough physique. We consider them strong, but seldom realize the hard work that
has been put, to build those biceps and muscles. Athletes can endure
Good Diet - Healthy Diet for Athletes |
through
tough situations. A.C. Green, a former American NBA basketball player, rightly
said, "Tough times don't last but tough people do."
What matters most to athletes is a careful and planned intake of various
nutrients like vitamins, proteins, and carbohydrates. An intelligent athlete
should know the importance of balanced workouts with proper stretching
exercises, and of course, the intake of right nutrients. The reason why
athletes need a good diet is that they burn and lose sweat more than any normal
person.
Diet of athletes differ according to the sports they are involved in. A diet
for sprinter is different from the diet of a weightlifter. An athlete should
know what food and drink items he needs to avoid, as wrong intake of nutrients
restricts the growth of body tissues. During a workout, there is wear and tear
of cells in muscles. To build these muscles, adequate nutrients in the diet are
required. Some important nutrients for athletes are:
Proteins
Protein is very vital for athletes, however, the focus should not be on
protein alone. Excess protein in the form of complex carbohydrates, fruits, and
vegetables must be avoided, because it puts more pressure on kidneys and may
also lead to dehydration. Proteins help in building muscle tissues. The main
source of proteins should ideally come from lean meat. 15-20% of protein intake
in a day is sufficient for an athlete.
Carbohydrates
Carbohydrates provide quick and long-lasting energy, but too much of the same
can slow you down. 40-50% of carbohydrate calories should come from whole grain
pasta, cereals, and breads. This type of diet is rich in fiber. Carbohydrates
also increase the stamina and ability to work.
Fats
Active young athletes require fat in their diet. Their body needs unsaturated
fat, e.g., nuts. When the body runs out of energy from carbohydrates, it relies
on long term energy provided by fats. Fish is a very good source of fat.
Vitamins
Exercising produces some free radicals which can damage our cells. Hence, to
minimize this damage, we need to take Vitamin A, Vitamin C, and Vitamin E.
These vitamins are antioxidants and neutralize the free radicals.
Minerals
Minerals like calcium and iron are good for health. Calcium strengthens
the bones, thus, preventing stress fractures that are common in athletes.
Skimmed milk, milk products, and eggs are rich in calcium. Iron produces oxygen
in the body. Deficiency of iron leads to fatigue, and hinders the ability to
perform for longer periods.
A basic table for the amount of nutrients to be taken is given below.
Source
|
Amount (of total calories)
|
Nutrients
|
Whole grains, whole wheat pasta,
potatoes and beans
|
50-60%
|
Carbohydrates |
Fish, poultry, meat, eggs, dairy,
nuts and seeds
|
15-20%
|
Proteins |
Nuts, seeds, vegetable oils, meat
and eggs
|
25-30%
|
Fats |
Dos and Don'ts for Athletes
One of the biggest nutritional concerns for athletes is water
depletion, which occurs due to heavy strenuous training, and causes
dehydration. Dehydration leads to weakness. Drinking lots of water is the only
remedy.
Athletes need more calories than people who do not exercise. Intake of healthy
snacks before a workout will provide the required energy. Some people feel very
hungry after a workout, and hence, eating a good snack will not only provide
necessary nutrients but also keep you from overeating during the main meal.
Some healthy snacks are apple and banana slices, peanut butter, dry cereals
with dry fruit, vegetable juice, whole grain and low-fat milk. Junk foods and
fast foods are a strict "NO".
Eating regularly is very important. Athletes should take 5 small meals rather
than 2 or 3 heavy meals. They should avoid snacking during day time, especially
during an event or a workout. First two meals of the day are very crucial and
should be large as compared to other meals of the day.
Meal planning, for example, timing of meals should be taken care of. If one is
having a heavy meal, then it should be ensured that the meal is taken at least
4 hours before the workout. And if the meal is a lighter one, it can be taken 2
or 3 hours before the workout.
Vary your diet every week. Never stick to a particular diet. Sometimes, the
athletes prefer a particular food and stick to it. This has two demerits:
Firstly, you get bored of the diet, and secondly, eating the same diet will
devoid your body of the various nutrients it needs.
Last and one of the biggest concerns of athletes today is alcohol consumption.
Nancy Clark, founder and CEO of WomensMedia, says "You can't be sharp,
quick and drunk." Alcohol, a depressant, contributes about twice as many
calories as equal amount of carbohydrates and proteins. It is needless to say,
that calories in beer are fattening. If taken in large amount, alcohol can
drastically decrease the level of serum testosterone, which results in decrease
in muscle recovery and athletic performance. It can cause testicular shrinkage
and reduce the sperm count in males. In female athletes, it may raise the
production of estradiol, a form of estrogen, which can increase the chances of
breast cancer.
Athletes require more nutrients than any other person. They lose a lot of
nutrients when they sweat. Taking food which has empty calories can deprive the
organs of vital vitamins and minerals. This can increase the risk of heart
attacks in athletes. Hence, just as crude oil is to motor vehicles, good diet
is for athletes. A good diet should never be underestimated.
Moreover, a sound mind is essential just as a sound body. Without the
combination of both, it is impossible to achieve success.
Read more at: http://www.buzzle.com/articles/healthy-diet-for-athletes.html
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