Nutrition for Athletes
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Nutrition for Athletes – What you should know about your nutrition
Nutrition for Athletes - What you should know about your nutrition
The key to successfully achieving your fitness goals is not only fitness and strength training. You need to pay attention to a healthy and balanced nutrition as well. The right diet also determines your athletic performance. Which means you will never achieve your athletic goals if you choose the wrong diet. Therefore, we will explain the most important facts to describe which nutrients you should eat before, during and after training.
First, it is necessary to clarify how metabolism works and influences your nutrition.
Our metabolism is the basis for all vital bodily processes in our body. This includes digestion, breathing as well as energy production. In other words, your athletic performance depends on how well your body can control metabolic processes.
But what exactly does metabolism do in our body?
Metabolism is the process of utilizing and transforming the different components of nutrients in our cells. Therefore, our body constantly needs nutrients. Now you may be asking yourself what nutrients your body needs when you do sports. As a guideline for fitness nutrition, you should cover 50% of your energy needs with carbohydrates, 20% with fats and 15% with protein.
It is important to know that not all carbohydrates are the same!
The big 3: The main macronutrients in food.
Carbohydrates are our body’s most important source of energy. However, the body can only store and use a certain amount in its glycogen reserves. A distinction must be made between the “good” and the “bad” carbohydrates. The “good” carbohydrates have a low glycaemic index, which means that blood sugar levels will not increase as much. “Good” carbohydrates can be found, for example, in green vegetables or wholemeal products. The “bad” carbohydrates, on the other hand, make you fat in the long run and only provide a short energy boost. These are contained, for example, in wheat or white flour products.
Fats also provide energy and are important in sports nutrition. Because fat is digested the latest, compared to other nutrients, you should avoid high-fat meals before training. If your body is busy digesting fat during your workout, your performance will be affected. Polyunsaturated fats such as omega-3 and omega-6 are particularly important in nutrition because they strengthen the heart and circulation. They are mainly contained in salmon or vegetable oil.
Proteins are mainly responsible for the regeneration of muscle fibres. You should make sure to eat enough protein throughout the day. High-quality sources of protein can be found in eggs and milk products.
What to eat before and after your training.
What should you eat before and after exercise?
In general, there should be at least three hours between your last big meal and your workout. Otherwise, the food will feel heavy in your stomach and in the worst case you will get side stitches.
If you feel a little hungry before the workout, a few nuts, dark chocolate, an apple or a banana before will be a good choice.
Make sure you drink enough water during your workout. This will not only compensate for the increased need for water, but also provide you with the necessary nutrients.
Remember that your body absorbs water delayed.
After a workout, you should increase your protein intake. This will strengthen your muscles. It is also important to refill your glycogen reserves with carbohydrates.
Make sure you eat enough carbohydrates and protein after exercising!
The right nutrition for your travels.
How does proper nutrition work during fitness holidays?
Bootcamps or high intensity training (HIIT) are often a big part of fitness holidays. This means switching between cardio and strength exercises.
While gaining muscles, it is important to pay attention to the right protein intake.
The fitness holidays offered by Travelling Athletes will provide you with a well-balanced and personalized diet on every journey. No matter which trip you choose, you can increase your performance and improve your metabolism with a healthy diet. We’re here to help you achieve your fitness goals. For example, on our fitness trip to Tenerife, we will send you a questionnaire in advance to help you create a meal plan and ensure a healthy diet during your fitness journey. It is important to know that you will need different nutrients that will affect your body. By following simple principles in your diet, you can visibly increase your training success.
Of course, every person and everyone’s body is different and has its own individual nutritional requirements and needs. This article is only intended as an overview.
Here is some more For you to read...
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Work out all over the world – the best CrossFit boxes
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Stretching after a workout: A necessity?
Outdoor Bootcamp – What to expect from an outdoor bootcamp?
Nutrition for Athletes – What you should know about your nutrition
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