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Nutrition is a fundamental part of any athletes potential for on-field success. Food is the fuel that is directly responsible for powering those spectacular field plays in sports from tennis to soccer to ice hockey. However, it is important that the food you eat is healthy, nourishing, and promotes higher energy levels.
Athletes will find that they can benefit most from foods that are rich in protein and complex carbohydrates. These basic food types should be supplemented with fruits and vegetables that are rich in vitamins and minerals. Additionally, sports nutrition can be complemented with factory-made supplements such as creatine or whey protein. These supplements are completely legal and were designed to improve performance or heal sore muscles faster.
A high protein diet is recommended by most sports nutritionists. In fact, if you lead an exceptionally active lifestyle that includes regular aerobic/anaerobic exercise, the recommended daily protein intake should ideally fall within 1 to 1.5 grams per pound of bodyweight. Protein plays a fundamental role in building up strength and muscles mass, which could be lost if you were to follow a physically active lifestyle without taking in these basic building blocks essential to repairing fatigued and ripped muscle tissue, and building it back stronger. Stick to lean meats like chicken breasts, steak, cottage cheese, or other dairy products with low quantities of fat.
Another important part of sports nutrition includes carbohydrates. There are two basic types of carbohydrates: simple carbohydrates, and complex carbohydrates. Simple carbs are those that are absorbed rapidly by your body. In other words, they will be converted into blood glucose rapidly and will generate a quick spike of energy that will last you for a very short amount of time. On the other hand, complex carbs are absorbed by your body at a steady yet constant rate, supplying your body with a stable flow of energy that can keep it running for long periods of time where physical endurance and athletic performance are demanded. For these reasons, try to avoid simple carbs and stick to complex carbs as much as possible. Foods like wholewheat bread, oats, brown rice, and brown pasta can be considered complex carbs.
As a final note, remember that contrary to popular belief, not all fats are bad for you. Many foods that contain healthy saturated fats are recommended as they can provide your body with Omega 3 fatty acids while helping to keep your blood cholesterol levels in check. You should avoid sugar-laden fatty products containing mono-insaturated fats and hydrogenated vegetable oil at all costs, however. In general, if you follow a nutritional plan built to improve your athletic performance, you will be surprised to see just how drastic the change can be on your on-field game.
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