Top 6 Nutrition Tips For New Athletes

Despite popular belief, life as an athlete is not all about sipping virgin protein shakes off on some exotic beach with a babe next to you.

Your body gets put through hell, quite literally in order to get the results that athletes are known for. By that I mean the ability to actually be physically active for more than 30-minutes at a time (jokes!)

But on a real note. Regardless of whether you are new to the game, or a veteran of your sport, you need to give your body the fuel to perform at your peak. Ignoring your nutrition needs is a surefire way to ensure you burn out in what could be the most important game you play!

Through this article we will be going through some nutrition tips to help you keep your body fueled up and ready to handle even the most gruesome physical training.

Carbohydrates Are Going To Be Your Best Friend

When you exercise, your body is constantly using up energy to keep it working optimally. In order to do this, your body converts glycogen into energy.

Anything under 90-minutes is considered the “safe” zone for optimal glycogen intake.

However, you are going to need a bit more juice as an aspiring athlete, here are three potential tips to help you keep fueled up for your important matches.

Refuel Before During And After A Workout

Whether it’s a big event; or a long workout you have planned, you want to ensure that your body is prepped with an adequate level of energy for the coming intense training.

In order to do this, it is recommended to chow down on a meal roughly 3-4 hours prior to exercise. This gives your body enough time to break down the food, and convert it to glycogen, which is then stored for later use.

If you really want to ensure your body has enough fuel, there are plenty of decent protein shakes that you can juice up on during a workout.

What’s The Right Amount Of Carbs?

If you are training every day, your glucose store is going to be fighting a losing battle on a daily basis.

So, what’s the big deal?

The problem is once you burn off all consumable glucose, your body will turn to another source for energy (Yes, we are looking at you muscle fibre). That is why you want to ensure that you have a rough 70% intake of carbs in your diets.

Breakfast Does Indeed Make Champions

You have probably heard of this many times in different shapes or forms – but at the end of the day, breakfast is going to be your most important meal of the day.

Don’t worry! We are not saying you need to wake up, and try hit up half a loaf of bread, a stack of flapjacks, and some orange juice before you even get the sleep out of your eyes.

However, nutritionists do advise that you try get breakfast down after about 2-hours of being awake. Another nifty tip to know is that you should try consume between 25-30% of your daily calorie intake with your breakfast to prepare you for the day ahead.

Useful Tip: Adult men should look at consuming 2500 Kcals per day. Whereas women should try to aim for for 2000 Kcals per day.

Sleep Is Food For The Brain

Wait, what?

Did you know that your brain never stops churning? Regardless of whether you are sleeping or wide awake, it is constantly at work – and it needs energy just like every other muscle in your body in order to function.

At the same time, while you are sleeping your body goes about repairing the tissue that you damaged during your workout (the process of building muscle) but it can only perform the necessary reactions while you are resting.

Which is why as an athlete, getting adequate sleep is probably just as important as your diet and workout schedule.

Although, the level of sleep that you need to be at your peak performance can differ from person to person – it is generally recommended to get 8-hours on average.

Salt Can Save You From Some Painful Moments

Ah! The pain of it, as you get ready to bowl – or take up the punt… it kicks in. Leaving you grimacing in pain, but still trying to struggle on until you can’t and you are forced to take it off the field.

Cramps are athletes worst nightmare!

Due to the typical diet of athletes, it is always suggested to have a low sodium intake. And of course, be wary of the electrolyte dosage.

But something as simple as adding a pinch of salt into a 1 litre bottle of water along with your normal meal can not only help prevent excess sweating – but it can also fight off those nasty cramps that seem to only plague you at the worst possible moments.

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