For top athletes, hard work doesn’t stop at the track and field. It goes beyond that and into the kitchen. What they consume affects their output on the field. To maintain the perfect body shape for a particular spot, athletes have to consider changing their lifestyles to a healthy one. Sports people generally need a lot of calories intake since they use a lot of energy during training and at sports events. For them to have the right amount of required macros they need to have a meal plan that works for them.
Most athletes outsource their nutritional needs to a professional nutritionist to allow them to focus on training and other activities required of them in their profession. For this to work they have a schedule where they have organized what to eat over a specific period of time. The schedule puts into factors issues like what is the right amount of a certain macro required for the specific sport of the athlete. The aim of the schedule is to balance out all the macros to ensure the athlete maintains muscle and is in perfect shape.
Breakfast is very important to the athlete as it prepares the body for the day. It also allows them to avoid eating carelessly during the day in a bid to compensate. By having breakfast, you are breaking your fast, bringing your blood sugar back to normal and preparing your body for the day ahead. The meal plans for the athletes usually plan food for a week or so ahead to factor in the several needs of the body. The food is usually natural in most cases and uses natural flavors to control their appetite for junk. It also consists of slow-digesting foods that would work in their favor during training.
The athletes schedule in most cases consists of 5 meals spread throughout the day with at between 3-4 hour intervals to control their craving. The foods are rich in fibrous vegetables that help keep their weight in check. It does that by stopping you from craving more food that eventually leads to weight gain. The athletes also stay hydrated throughout the day by drinking lots of water which in turns helps them avoid over eating. Drinking water also helps replace the water lost during training and workouts. While hydrating it is Important to avoid sugar saturated drinks as they are counterproductive.
Planned snacking also plays a vital role in controlling the food intake in sports people. It helps in keeping their appetite under control and at the same time keeps up their energy and maintains muscle. While snacking, avoid snacks that do not add any nutritional value to your body. It is also important to get rid of junk food as they are very detrimental to your performance. Replace junk food with whole foods like fruits, vegetables and nuts. These help put your body in shape and allows you to have top notch performance.
In the instances of endurances races, eat more carbs as they will fuel your stamina all through. The amount of carbs you burn should be equally proportional to the amount you eat. In instances of less training the body requires less energy giving foods and more of muscle building. While off season where there is a lot of training and a lot of strength is required the intake of more energy giving foods is advised. Pre-game nutrition is also important as it is essential is balancing their blood sugar levels and giving them better focus and endurance during the game.
After a workout or a day of training it is advisable to eat to recover the lost energy. The food should consists of mostly energy giving foods such as proteins and carbohydrates. This will allow you to recover the energy lost as well as be fit for the following day’s session. It is also not advisable to work out on an empty stomach as this is detrimental to your overall health. Have a balance between hydrating and energy intake to ensure maximum results from your nutrition. Finally, always commit to your meal plan without fail. Changing of lifestyle from a comfortable one to a healthy one requires commitment and consistency. At the same time eat for your health to benefit fully from your nutritional plan.