Nutrition Guide for Ultimate Sports Performance
If you want to attain next-level performance as an athlete, you need to take an incisive look at your diet. It should not only pack enough punch to take on the exorbitant demands of a high-performance sport but also help you achieve peak health and fitness.
Eating for Fuel
To deliver the topmost performance, you need to fuel up accordingly. Oftentimes that means loading up on healthy foods rich in calories. Ideally, the caloric requirements for female and male athletes should exceed 2,200-2,700 kcal and 2,400-3,000 kcal per day respectively.
With that said, the number of calories in each food depends on the constituent macronutrients, namely fat, protein and carbohydrates. With Betancourt sports nutrition, it’s crucial to plan your diet around these macronutrients.
Protein: dietary protein is perhaps one of the most crucial macronutrients for any high-performance sportsperson. It’s indispensable when it comes to the growth and repair of muscles. One gram of protein delivers 4 kcal of energy. According to Betancourt sports nutrition, recommended protein sources include eggs, lean meats, beans, dairy, and tofu.
Fat: Dietary fat is a fantastic source of fuel for ultimate performance. It also keeps hormone levels in check. For every gram of fat, you can expect a pump of 9 kcal in energy. Best-for-you fat sources include oily fish, nut butter, avocados, nuts, and olive oil.
Carbohydrates: Oh, carbs – the necessary evil. With 4 kcal per gram in energy content, carbs is an athlete’s chief source of fuel during high-intensity activities like game-days, intense training, and so on. To get healthy carbs, feast on whole-grain cereals, veggies, fruits, pasta, and whole-wheat bread.
Planning Your Nutrient-Rich Meals
You will find it hard to perform at your peak if you don’t take in enough calories. As such, design every meal to have at least one food from the three major categories: carbs, fat, and protein.
Hydration for Optimal Performance
Staying hydrated can do wonders for your sports performance. The rule of thumb is to drink at least 2 cups of fluids before every training session, and another 4-6 oz. after every 15 mins of exercise. Your post-workout/game hydration needs often boil down to how intense it was. That’s why you should weigh yourself prior to and right after the activity. Replace with 16 oz. of fluid per weight lost.
Eating on the Road
The last thing you want is to eat what’s served on the food stands during game days. The trick is to pack a nutritious and energy-rich meal so you can eat on the go.
The 6 Golden Rules of Sports Nutrition
1) Load up on healthy veggies and fruits before, during, and after training or event. Eat a minimum of 5 servings of fresh and antioxidant-rich vegetables and fruits.
2) Eat whole-grain sources of carbs. Foods like pasta, whole-wheat bread, etc are super-rich in fiber and good carbs.
3) Anchor your meals around protein (0.7-0.8g per body weight). Go for healthy proteins such as nuts, nut butter, fatty fish, eggs, and legumes.
4) Hydrate, hydrate, hydrate. Low-fat milk, water, and 100% juice are just but a few healthy hydration options.
5) Always choose whole food over processed ones.
6) Supplement for ultimate performance. Pick out great pre-workout and post-workout supplements from Betancourt sports nutrition lineup.