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How Should Athletes Diet? - Sports Nutrition Tips For Athletes

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A more recent strategy adopted by some athletes is to train with low body carbohydrate levels and intakes train low. There is accumulating evidence that carefully planned periods of training with low carbohydrate availability may enhance some of the adaptations in muscle to the training program.

However, currently the benefits of this approach to athletic performance are unclear. The GI has become of increasing interest to athletes in the area of sports nutrition. However, the particular timing of ingestion of carbohydrate foods with different GIs around exercise might be important.

There is a suggestion that low GI foods may be useful before exercise to provide a more sustained energy release, although evidence is not convincing in terms of any resulting performance benefit. Moderate to high GI foods and fluids may be the most beneficial during exercise and in the early recovery period.

However, it is important to remember the type and timing of food eaten should be tailored to personal preferences and to maximise the performance of the particular sport in which the person is involved.

A high-carbohydrate meal 3 to 4 hours before exercise is thought to have a positive effect on performance. A small snack one to 2 hours before exercise may also benefit performance.

It is important to ensure good hydration prior to an event. Consuming approximately ml of fluid in the 2 to 4 hours prior to an event may be a good general strategy to take. Some people may experience a negative response to eating close to exercise.

A meal high in fat, protein or fibre is likely to increase the risk of digestive discomfort. It is recommended that meals just before exercise should be high in carbohydrates as they do not cause gastrointestinal upset. Liquid meal supplements may also be appropriate, particularly for athletes who suffer from pre-event nerves.

For athletes involved in events lasting less than 60 minutes in duration, a mouth rinse with a carbohydrate beverage may be sufficient to help improve performance. Benefits of this strategy appear to relate to effects on the brain and central nervous system.

During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue.

Current recommendations suggest 30 to 60 g of carbohydrate is sufficient, and can be in the form of lollies, sports gels, sports drinks, low-fat muesli and sports bars or sandwiches with white bread.

It is important to start your intake early in exercise and to consume regular amounts throughout the exercise period. It is also important to consume regular fluid during prolonged exercise to avoid dehydration. Sports drinks, diluted fruit juice and water are suitable choices.

For people exercising for more than 4 hours, up to 90 grams of carbohydrate per hour is recommended. Carbohydrate foods and fluids should be consumed after exercise, particularly in the first one to 2 hours after exercise.

While consuming sufficient total carbohydrate post-exercise is important, the type of carbohydrate source might also be important, particularly if a second training session or event will occur less than 8 hours later.

In these situations, athletes should choose carbohydrate sources with a high GI for example white bread, white rice, white potatoes in the first half hour or so after exercise. This should be continued until the normal meal pattern resumes. Since most athletes develop a fluid deficit during exercise, replenishment of fluids post-exercise is also a very important consideration for optimal recovery.

It is recommended that athletes consume 1. Protein is an important part of a training diet and plays a key role in post-exercise recovery and repair. Protein needs are generally met and often exceeded by most athletes who consume sufficient energy in their diet.

The amount of protein recommended for sporting people is only slightly higher than that recommended for the general public.

For athletes interested in increasing lean mass or muscle protein synthesis, consumption of a high-quality protein source such as whey protein or milk containing around 20 to 25 g protein in close proximity to exercise for example, within the period immediately to 2 hours after exercise may be beneficial.

As a general approach to achieving optimal protein intakes, it is suggested to space out protein intake fairly evenly over the course of a day, for instance around 25 to 30 g protein every 3 to 5 hours, including as part of regular meals.

There is currently a lack of evidence to show that protein supplements directly improve athletic performance. Therefore, for most athletes, additional protein supplements are unlikely to improve sport performance.

A well-planned diet will meet your vitamin and mineral needs. Supplements will only be of any benefit if your diet is inadequate or you have a diagnosed deficiency, such as an iron or calcium deficiency.

There is no evidence that extra doses of vitamins improve sporting performance. Nutritional supplements can be found in pill, tablet, capsule, powder or liquid form, and cover a broad range of products including:. Before using supplements, you should consider what else you can do to improve your sporting performance — diet, training and lifestyle changes are all more proven and cost effective ways to improve your performance.

Relatively few supplements that claim performance benefits are supported by sound scientific evidence. Use of vitamin and mineral supplements is also potentially dangerous. Supplements should not be taken without the advice of a qualified health professional.

The ethical use of sports supplements is a personal choice by athletes, and it remains controversial. If taking supplements, you are also at risk of committing an anti-doping rule violation no matter what level of sport you play.

Dehydration can impair athletic performance and, in extreme cases, may lead to collapse and even death. Drinking plenty of fluids before, during and after exercise is very important. Fluid intake is particularly important for events lasting more than 60 minutes, of high intensity or in warm conditions.

Water is a suitable drink, but sports drinks may be required, especially in endurance events or warm climates. Sports drinks contain some sodium, which helps absorption. While insufficient hydration is a problem for many athletes, excess hydration may also be potentially dangerous. In rare cases, athletes might consume excessive amounts of fluids that dilute the blood too much, causing a low blood concentration of sodium.

This condition is called hyponatraemia, which can potentially lead to seizures, collapse, coma or even death if not treated appropriately.

These athletes are more likely to have menstrual dysfunction, low bone mineral density, RED-S, Female Athlete Triad, and a much higher injury risk compromising their health and severely limiting their success as an athlete.

the only way to make it to the next level is to turn this around Make food your fuel and your friend give yourself the competitive advantage you need before health issues, injuries, or stagnant performance impact your athletic career and more.

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In order to perform your nutritoin at game time, your nuutrition needs mindsst right nutrition Athlete nutrition mindset hydration. Follow these general sports nutrition tips from UPMC Sports Medicine mndset before, Athlette, and Athletic performance diet mijdset next competition — to help Athletic performance diet your Citrus bioflavonoids and liver health performance and avoid potential injury. Visit Sports Nutrition at UPMC Sports Medicine for more on how to fuel your body the right way and get the most out of every practice and game. Drink 1 water bottle or 20 ounces of fluid 1 hour before practices and games. Be sure to drink at least 1 water bottle for each hour of practice and competition. Eat every 3 to 4 hours, beginning with breakfast and a morning snack. Eat a snack before practice, such as yogurt, a granola bar, a small bowl of cereal, or a bagel with a little honey.