The athletic performance Diet

The athletic performance Diet And 'interesting to the sports nutrition has been very little over the years. The reason for this is that there are many ways to heat the body efficiently. A diet consisting of 60-65% carbohydrate, 20-25% fat, protein and 15-20%, is the proper ratio of macro-nutrients for most athletes and the rest for years. A well-trained endurance athletes is not very long in a diet rich in proteins, because their glycogen stores would be rapidly exhausted, and no longer have the energy or the reserves to form effectively. There are few controversies in sports nutrition in comparison to the general population. I think the reason is athletic diet is based on science and fact, but as sensationalism and circumstantial. Trainer on clinical studies and best practices than the latest hype. Remember that most diets have a "hook" or a gadget to help you buy or their products. This does not mean that it is not hundreds of improving performance in sports supplements, many with questionable value. But the big picture of the body of an athlete to fuel that has not really changed much. This is what most athletes should focus on how to complete the last, to improve the performance of the product, or fad diet plan. Complex carbohydrates such as starch and fiber should be the foundation of sports nutrition. Complex carbohydrates are bread, pasta, cereals, vegetables, rice and other cereals and potatoes. I try to choose carbohydrates that are "natural" form, such as whole grains, why have more fiber and nutrients, and a slower continuous release of energy. If you try to lose weight, these foods have the advantage of greater energy (calories) to break. Processed food carbohydrates such as pasta and bagels are great for loading your body with energy before and after the competition. Simple sugars are in a good competition and for a quick replacement for the energy (sports drinks). I'm trying to avoid the fruit before the competition. They may interfere with the stomach and the type of sugar, fructose, may be difficult for the body during the exercise. Carbohydrates are like glycogen, bodies, fuel, or converted into energy to compete and train. If glycogen stores could "Bonk" or "on the wall. "You feel unhappy, lethargic and slow. The body begins to break down your muscles use as fuel. Several days of hard training can also contribute to the depletion of glycogen stores. This inertia and the inability to train hard, as is often diagnosed overtraining. A good place to work in a recovery plan is crucial to the maintenance of glycogen stores to repeat the training and competition. This means eating a po 'of carbohydrates and proteins (4:1 ratio), immediately after training. Fat is also a source of fuel can be used during training, especially at low intensity. But fat is not very fast. As the intensity of exercise increases carbohydrate is the main source of fuel, but the total amount of fat bued can remain the same, and the calories bued are much greater. Do not fall into the fat buing zone "plan of operation. Fat is not a good source of energy to be consumed during training, but is essential for the transformation of some vitamins and perform bodily functions. The best fats are the mono / poly-unsaturated fatty acids. A good way to remember these types of fats that are liquid at room temperature (oil) and generally come from plant sources. Examples are avocados, canola, olive, safflower and other oils, and nuts. Saturated fats generally come from animal sources, such as cheese, lard, butter, meat, fat and cream. Your body needs only a small amount of saturated fatty acids, about 10% of the diet. These are known as "bad" fats, which increase cholesterol. Protein is a poor source of energy and requires a lot of work to break. Protein provides only about 5% of energy during exercise, and up to 10% in deposits of glycogen depleted. Protein, however, is of fundamental importance for the repair of damage caused by severe muscle - training. There is evidence that endurance athletes also need more proteins for bodybuilders. Not fall within the muscle protein = trap. Muscle gains from adaptation to stress (eg, weights), and a proper diet. Too much protein can be difficult for the kidneys and is unnecessary. The body can only so much at a time of protein, the rest is flushed from your body. If your weight loss goal is to be energy and energy - the calories. Do not fall prey to the diet. Weight loss is really just a numbers game, you have to bu more than you consume in a deficit. Remember Lance weighs his pasta. A cycle of weight loss is 10 x 2 x weight + weight of men and 10x weight + weight for women. This is your resting metabolism, the number of calories your body needs every day to support bodily functions. This is less than the number of calories your body bus each day. This deficiency coupled with the deficit through exercise and lose weight. It is better to lose weight by the lack of training only. In this way, you do not need to fear that spent on training. Eat smaller meals throughout the day, you can change the metabolism and keep you from over eating. Try not to be hungry, you tend to eat too much at a meeting when they are hungry. The "big picture" is to try to ensure that every meal, carbohydrates, fats and proteins in the approximate ratio. Make sure your diet is balanced and consistent. You can do this calculation to quantify and take your life, or simply by eyeballing your plate. Eat a variety of complex carbohydrates, protein low in fat and healthy oils. Stay away from high fat foods, particularly saturated fatty acids. It 'important to read labels so that you know what to put in your body. Consider as an athlete. Athletes in Class A high-octane fuel in their bodies, because it gives them a competitive advantage.