One serving is approximately the size of a baseball. The goal is to eat at least five servings per day, and include varieties of fruit and vegetable color. Make a plan to eat a variety of fruits and vegetables daily. Tips to excel with proper sports nutrition Preferred sources of protein include lean meats, eggs, dairy (yogurt, milk, cottage cheese) and legumes. Limit use of vegetable oils such as corn, cottonseed or soybean oil.ĭietary protein plays a key role in muscle repair and growth. Healthy sources of fat include nuts, nut butters, avocados, olive and coconut oils. Healthy carbohydrate food sources include fruits, vegetables, whole-grain cereals, breads and pastas.ĭietary fat also plays a key role in helping individuals meet their energy needs as well as supporting healthy hormone levels. *Although alcohol is not considered a macronutrient, it’s important for athletes to realize that it is higher in calories and can contribute to undesirable weight gain.Ĭarbohydrates serve as the primary source of energy during activities of higher intensity. The amount of energy found within a given food is dependent on the macronutrient (carbohydrate, protein and fat) content of the item. It’s not uncommon for male and female athletes, especially those still growing, to have caloric needs exceeding 2,400-3,000 kcal and 2,200-2,700 kcal per day, respectively. Written by our health and wellbeing advisor Adam Nicholas.The energy needs of athletes exceed those of the average person. Hydration will enable you to perform better at the gym and will also help you achieve your fitness goals. Try and reduce your daily caffeine intake for your overall wellbeing. This could even turn our bodies into a catabolic state, where our body uses muscle mass to supply us with energy.Ĭaffeine is also very diuretic, meaning that our bodies would not be able to hold on to us much as water, slowly leading to de-hydration. Increased cortisol levels cause our body to store and hold on to more fat on our tummy, it is also associated with disturbed sleep patterns. Caffeine is also associated with higher cortisol levels (stress hormone), which again is not good for your health. This includes problems such as inflammation of your stomach.
Nowadays caffeine is associated with helping you boost your metabolism, but at the same time it is said to increase your blood pressure and affect your sleeping pattern.Ī diet that contains a large intake of caffeine could start affecting your health in a longer run. Hydration and CaffeineĬaffeine is found in coffee, tea and energy drinks.
Remember that you can always add a slice of fresh lime or lemon to add some flavour to the water. Don't forget about the hidden sugars and read the labels carefully. This alone highlights that the all of us probably exceed the daily allowance every single day. For example, a bottle of Lucozade Energy drink (380ml) has 64 grams of sugar, which equals 15 teaspoons of sugar.Īccording to UK daily guidelines it is recommended not to exceed: Be careful and read the label, even sports drinks could contain a high level of sugar. In this case hydration before, during and after your workout is key.Įven though drinking plenty of fluids is essential for your overall health and fitness, don't be faked into drinking fluids that are high in sugar. If you’re like the majority of people attending the gyms, then the main aim for you visiting the gym is to lose weight, feel better about yourself and your body. Sponsorship & advertising opportunities Click to expand Sponsorship & advertising opportunities.Corporate events and meetings Click to expand Corporate events and meetings.Get involved Click to expand Get involved.Family friendly Click to expand Family friendly.MiPermit Cashless Parking - Derby Arena.
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