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Proper Nutrition for Sportsmen
by Ann Sertanze
http://www.rhsnutrition.com
For athletes, diet is of the utmost importance. Whether
you're a sportsman or a sportswoman, eating healthily
is the key to doing well in your training. Moreover, there
is scientific evidence that suggests people who are just
getting into shape after a period of relative inactivity
require more of the essential nutrients and elements,
like protein, than other people, including serious athletes.
So what should you eat to stay healthy while you're in
training? People who are exerting themselves physically
need a higher calorie intake than others. So long as you
are not overweight, eat more than you did when you were
not working out. Aim for roughly 8.5 calories for each kg
of body weight. So if you weigh 100 kg (or 220 pounds),
consume 850 calories for every hour that you exercise.
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.
The most essential aspect of proper nutrition for athletes
is maintaining a balanced diet. The same goes for the
general public, too, of course!
By balanced, we mean that you should get a variety of
food groups and types. Start with a majority of carbs,
or carbohydrates. This can include vegetables, pasta, rice,
bread, oats, whole grains, and so on. Aim to make carbs
about 57% of your intake.
Fats should comprise 30% of your intake. I don't mean
fats like candy bars--I mean good, unsaturated fats like
olive oil, fats from fish, fats from avocadoes, and so
on. Saturated fats, like butter and shortening, should be
avoided in any healthy diet.
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.
Remember, exercise expends lots of energy and uses up
important nutrients. Athletes should be sure they are
eating enough to stay healthy and strong, and to ensure
that they have all the vitamins and minerals their bodies
need.
There are, however, a huge number of supplements
currently available. Most of them have not been
scientifically proven to work. Still, some athletes--such
as marathon runners and others in endurance sports--
may require iron supplements. This tends to be the case
with women more so than men, but you can get tested if
you suspect you need more iron.
A good nutritionist is the first person to see if you think
your diet may not be providing everything you need.
Sportsmen who are traveling may not be able to adhere to
their normal diet and might look to supplements while on
the road.
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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