It is very important for every athlete to maintain their body fit and provide their bodies with required nutrition.
Carbohydrates and proteins are a major source for the athlete. They must consider the amount of time between eating and performance while choosing food. They must follow certain procedures to be healthier.
When to eat and what to eat
Food consumption should be 3 to 4 hours before competition at that time they should eat some fresh fruits, juices, cereals, bread with peanut butter, and low-fat cheese.
2 to 3 hours before the competition they can eat oatmeal, pancakes, and some grain products.
1 hour or less time before the competition they can consume juice or sports drink.
Protein plays a major role in providing energy for the body during exercise.
There is something called Pre-exercise meal which provides two main tips
• It keeps the athlete from feeling hungry before and during exercise time
• Pre-exercise meal optimizes the level of blood glucose for those exercising muscles.
Consumption of carbohydrates during exercise provides improves their performance. If carbohydrates feeding starts during exercise then it should be continued throughout the exercise. It should not exceed the minimum level it might lead to nausea, abdominal cramps and diarrhea if the amount of carbohydrate is high.
Why eat carbohydrates
Carbohydrates are the main source for all the athlete body which provides more energy. Feeding them before exercise can help to restore glycogen. The meal of carbohydrate should contain low fat, easily digested and tolerated by the athlete. The food intake should be limited as it delays in taking time to digest.
The intensity level of carbohydrate is very light as the intake of carbo can be manipulated and consumption can be done before or during a session. It is very moderate and has high endurance.
Consumption of carbohydrate before competition provides a good fuel to meet the demands whereas consumption during exercise it gives more energy and stamina. The primary goal of post-exercise of carbohydrate is the restoration of glycogen
Since carbs are an athlete’s main fuel source during their training and competition. They should consume 2.3 to .5 grams of carbohydrates per pound of body weight each day depending on the type of training which they undergo.
With recent research, they found that the world’s famous athletes spend most of their times in exercising. Normal human beings consume an average of 2800 calories a day and work out for half an hour which is not, even a piece of exercise done by athletes.
Athletes have their own set of diet pattern likewise Bolt has his own style where his diet routine is made up of 60% protein, 30% carbs and 10% fat. He often eats a cooked banana or sweet potato for breakfast and Pasta with chicken for lunch and ends the day by eating rice with peas and pork.
Everyone has their own set of diet patterns and follow them strictly.
“Health is hearty, health is harmony, health is happiness.”
