How many times have we been to a sporting event and we see the athletes look sluggish or an athlete collapses because of exhaustion? There are things athletes should be doing to keep their bodies from getting injured and so they can perform at peak levels. Any athlete should be consuming a lot of carbohydrates to give them energy during their performances. They also consume good amounts of protein to help them build strong, lean muscles. But most importantly, athletes should be drinking plenty of water.
Before an event an athlete will want to eat a mean that is high in carbohydrates but low in fat. Carbohydrates are fuel for your body. You will want to eat enough carbohydrates to keep you going. Studies have shown that an athlete should get about 60% of their energy from carbohydrates. Fresh fruit, cereal, bread, vegetables, and pastas are good sources of carbohydrates. Don’t eat or drink anything that is sugary. It won’t raise your energy levels. They are hard to digest and will drain you of energy in the long run. You will want to eat your meals a few hours before the event so your food has time to digest and be converted into energy.
After an event, you will want to eat a meal that is balanced with carbohydrates, fats, and protein. Athletes especially need protein after an event to help their muscles to grow and get stronger. A great way to get the added protein is to drink a whey protein isolate supplement. Whey protein builds lean muscle. Whey protein isolate is easy to digest compared to soy based supplements because it is diary based. An isolate also contains 90% pure protein and less fat and carbohydrates than concentrates. You can also find protein in lean meats, fish, eggs, bean, and nuts.
One of the most important things an athlete can do before, during, and after an event is to stay hydrated. Drink water! Lack of water can have very serious consequences. If you don’t get enough water, your muscles can cramp or you could pass out. The number one recommendation is to not wait until you are thirsty to drink water. Your muscles need water to stay healthy. Water helps your muscles absorb important nutrients. Your muscles are 75% water, and when you don’t have enough water you muscles can become tight and start to spasm. What about sports drinks? They are not necessary unless you are performing in extreme conditions for more than 3 hours, such as a marathon or Ironman. Only then do you should you consider a sports drink. Water will do just fine. Drinking plenty of water can help you perform your best. Research has actually shown that athletes that drink cold water thirty minutes before the start of their sport, and then small glasses of cold water during their sport actually maintained a lower body heat and outperformed those athletes drinking sports drinks. Cold water is a cheap and effective way to get the most out of your performance.
Making sure you have a good balance of carbohydrates before you exercise will give you the energy you need to keep going. Eating enough protein by taking a whey protein supplement can help your muscles to recover after an event. Drinking enough water is a key to performing your best. Drink water before, during, and after your event.
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