An Ideal Dietary Plan for a Sports Person !

 

An athlete or a sportsperson has a physically active life and they need keep their health on point and for this they need to eat healthy diet.
So, here is the proper plan of diet for athletes that athlete should follow in order to attain a good health for strenuous physical activities.
Follow us down to know more !

The Ideal Athlete’s Diet

The diet should for a sportsperson should be ideal and contain high nutritional value. So, what an ideal diet mean and what it should comprise ?

• About 55% carbohydrates
• Approx. 12 to 15 % from protein
• Not more than 30 % from fat

Usually, athletes tend to exercise extensively for the major part of the day and for that they need energy which comes from carbohydrates.
So, the main nutrition in their diet should be carbohydrates & proteins.
And according to the recent studies says that carbs & protein should be consumed according to the body weight and that is 1 gm/kg.

Athletes should consume unsaturated or healthy fats in order to achieve healthy body and those fats can be obtained from food items like nuts, olive oils, avocado, and seeds. Also, sportsperson should reduce the consumption foods high in fat content such as cakes, cookies, biscuits, pastries, processed & fast foods.

What Should an Athlete Eat Before Exercises?

Eating before the event is really necessary as it benefit the performance of the athlete. The pre-event meal should be high on carbohydrates and should be consumed almost 3-4 hours before the event.
Also, it has been sometime noticed that some people responded in a negative way to eating just before the event as high protein diet may increase the discomfort in the stomach. So, in that case you need to take care.

And the options that athletes should consider in before exercise meals- cereal, fruits & vegetable salads, low-fat milk, toast, crumpets, muffins, yogurt, pasta, muesli or boiled brown rice.

What Should He Eat During Exercises ?

For a routine that will last about 1 hour or more, consumption of carbohydrate is recommended to top up the blood sugar levels and detain or avoid fatigue. Ideally athlete should consume 30 to 60 g of carbohydrates from the low-fat muesli protein bars, lollies and white bread sandwiches.
Also, it is important to intake fluid at regular intervals. And the people whole workout for more than a 4 hours, 90 grams of carbohydrate is required.

Suggested Meals After Exercise!

After exercises or after any strenuous activities our body suffers a great loss of glycogen and hence its replacement is necessary. The foods that helps in the process are meals rich in carbohydrates with are high and moderate on GI (Glycaemic Index) should be consumed in the half hour or so just after the work out session.
Other choices for food items are juices, sports bar & drink, low fat milk, sandwiches, pasta, cereals, fruit salads & yogurt.

Must Read: 8 Tricks To Cut Carbs For Weight Loss

Significance & Side Effects of Protein in Diet !

Certain dietary surveys concluded that the ideal diet for a sportsperson should be high in the protein content as it will benefit the sporting performance of the athlete.

Though the protein is of great significance, it has also other concerns to ponder over ! Mentioned below are some-

• High cost diet
• Protein has a negative impact on the functioning of the kidneys
• It can increase body weight if the protein rich diet is also rich in fat.
• It might lack the nutrients in the diet

 

Mentioned above is the perfect diet for athletes for an athlete or a sports person. We hope that you like our attempt of putting such significant information together in a post.