Athletes should know the importance of fueling their bodies with nutritious and healthy diet foods which helps them to enhance their gaming journey at its best . Athletes should also aim to eat a variety of foods which are rich in vitamins , minerals and antioxidants that
Athletes should know the importance of fueling their bodies with nutritious and healthy dietfoods which helps them to enhance their gaming journey at its best . Athletes should also
Athletes should know the importance of fueling their bodies with nutritious and healthy diet foods which helps them to enhance their gaming journey at its best . Athletes should alsoaim to eat a variety of foods which are rich in vitamins , minerals and antioxidants that
structure their overall health.
Let's discuss more in detail about the athletes' healthy journey.
The Athlete's Diet
An athlete's diet should be a balanced diet which contains carbohydrates, proteins and
healthy fats . Their diet as similar as of a normal person with energy intake divided into:-
● Carbohydrates:- 45 to 65%
● Protein:- 15 to 25%
● Fat:- 20 to 30%
Athletes should focus on eating whole foods such as fruits, vegetables , healthy fats , whole
grains , and lean proteins .
They should maintain plenty of water to stay hydrated. Avoid the processed foods , sugary
drinks , and alcohol .
Athletes need to minimise the intake of high fat foods such as biscuits , pastries, cakes ,
chips and fried foods .
Athletes should focus more on eating their meals on time . Eating meals two to three hours
before exercising can help prevent stomach discomfort.
Daily training diet requirements
The basic training diet should be sufficient to :
📍They daily need to consume enough calories to fuel their activity level .
📍 Enhance adaptation and recovery between training sessions.
📍Must consume protein to help repair and recover muscle tissue.
📍 Athletes should ensure to drink plenty of water to ensure maximum hydration before,
during and after exercise.
Include a variety of foods like whole grains breads , cereals and vegetables , fruits , lean
meat and low fat dairy products .
📍Ensure the consumption of nutrition dense food .
📍Eat meals which are rich in carbohydrates.
Planning a Nutrition Diet
Planning a diet for an athlete is a most important task which enhances and brings major
changes in their performance . A nutritionist can help an athlete create a personalised meal
plan based on their specific needs . Taking a balanced diet is equally important for an athlete
as their training sessions are .
Plan a nutritious meal by choosing one meal from each category to ensure a healthy diet
meal plan . It contains carbohydrates , proteins and healthy fats .
Carbohydrates
● Brown or wild rice
● Quinoa
● Whole grain bread
● Oatmeal
● Fruit
● High - fibre , non sugary cereals
● Starchy Vegetables (squash , sweet / white potatoes)
● Non - Starchy Vegetables (brocolli , leafy greens)
Proteins
● Milk
● Greek Yoghurt
● Lean red meats
● String cheese
● Fish
● Poultry
● Whole eggs ( white and yolk )
● Hummus
Healthy Fats
● Nuts and seeds
● Avocado
● Coconut oil
● Olive or canola oil (the latter , if baking)
● Peanut butter
● Flax seed (add to baking or cooking)
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