In order to perform to their absolute best ability, athletes need the proper nutritional sustenance to support their rigid training. Whether through research or hiring a personal fitness trainer, creating a diet plan must consider the specific interests of the athlete.
Healthy Diet Plan For Athletes
- It is part of a diet plan for athletes to choose the right foods, designate schedule of meals and ensure sufficient fluid intake.
- Caloric intake is important for an athlete to guarantee a constant supply of energy. The calorie count differs according to the age, weight, height, level of active lifestyle of the individual.
- Due to exerting enormous amounts of physical effort, athletes are prone to dehydration if their fluid intake is inadequate. Proper hydration is vital during their training and competition. This is why it is recommended for athletes to consume water, fruits, vegetables, soups and sports drinks to replenish the fluids they lose.
- Diet plans for athletes must also take into consideration the glycemic index, which is the guide to integrating carbohydates into the meal plan. The level of glycemic index monitors their blood sugar levels as well.
- Athletes need to consume 1 to 1.8 grams of protein per kilogram of their body weight. Protein helps build muscles and tissues, preventing fat buildup too.
Weekly Nutrition Diet Plan For Athletes
- Obtain a calorie chart or calorie counter to decide on the type of foods that will be included in the week-long diet plan.
- Aim for a variety of meals for an interesting meal plan each day. Don’t include all the selected foods in every meal in one day. You can always use them for other days as well.
- The typical number of calories for each daily meal plan is 1,200 calories, which would integrate all the nutrients needed by the athlete.
- Fruits, fiber-rich food and dairy products are ideal for breakfast. Opt for low-fat dairy products, not the full-cream variety.
- Lunch and dinner choices can be a mix of fruits, vegetables and lean meats. Select healthy options like fish, skinless chicken and salads with light dressing and leafy greens.
- Keep a record of all the food consumed to maintain the calorie intake of the body.
Low-carbohydrate diets are recommended for athletes who want to keep a lean physique. Approximately 50 to 150 grams of carbohydrates is included in this diet. Choices include fish, eggs, poultry and low-starch vegetables.