Athletes often struggle to fuel their workouts and follow the right guidelines. Here are a few tips, which would be helpful for them to achieve their highest performance and body composition goals.
Don’t Work Out on an Empty Stomach
Never exercise on an empty stomach. Just 30-60 minutes before going to a workout, make sure to have some carbohydrate-rich food that is easily digestible. Bananas, low-fat yogurt or a bowl of oatmeal would be some of the best pre-workout snacks.
Tailor Your Diet According to Your Sport
Each sport requires different types of nutrition. Make sure to change your diet according to the type of sport you choose and the intensity of the sport.
Intake Enough Carbohydrates
After the workouts, most of the athletes feel depleted of energy, which is not a pleasant experience. An average athlete requires the intake of 45-60 grams of carbohydrates per hour of workouts. One has to experiment with different types of food to achieve this goal. One banana or peanut butter with jelly sandwich would easily add to 30 grams of carbohydrates.
Have a Balanced Meal after Workout
After an intense workout, make sure to honour your body with a balanced meal within an hour of exercise. After exercising, your body requires rehydration for another day’s workout. So, make sure to have unprocessed food that helps your body to repair fatigued muscles.
Reduce Carbohydrates When Injured
Are you injured? If yes, then reduce the intake of carbohydrates and increase the intake of proteins to repair the damaged area of your body. Also, add good sources of Vitamin D and Calcium for good bone health.
These are some of the basic nutrition tips, which every athlete has to take into consideration before starting their workout. Start implementing these tips in your daily routine and soon you will see amazing results in your athletic career.