The power of an athlete depends on what your activity, in the case of those seeking muscle hypertrophy is the most appropriate dieting bodybuilder, but if the sport is resistance then the proportion of food in the diet is another .
The purpose of these diets is to provide adequate nutrition for training, recovery and competitions of endurance sports like running and swimming long distances, tennis tournaments and triathlons where maintains a continuous activity for more than 80 minutes.
The suggestions given below are for a meal plan for athletes aged 55 to 75 pounds. The daily protein intake is based on 1.5 grams of protein per kilogram of body weight. The rations of cereals, tubers, fruits and vegetables may vary depending on the intensity and duration of training sessions.
It is advisable to ingest energy rations are suggested and carbohydrate rations vary according to each person’s appetite. It is advisable to keep a weekly weight control to meet energy needs.
The diet should be high in complex carbohydrates
The 55-60% of energy needs should come from carbohydrate foods, as it then transformed into glucose, which is the preferred energy source for working muscles.
These foods are bread, rice, pasta, cereals, fruits and tubers. You can eat extra servings of carbohydrates a few days before competition, to saturate the liver and muscle glycogen.
The diet should be low in fat
Avoid foods high in fat. Eating a small amount of fat is necessary for good health, especially for the absorption of fat soluble vitamins.
Fat is not a good source of energy for working muscles, so it is advisable to eat foods low in fat and avoid the use of added fat such as butter, margarine, cream, mayonnaise and other sauces.
The diet should be moderate in protein
Endurance athletes need to increase their servings of protein to ensure proper muscle recovery after exercise. For this is not necessary to increase protein elconsumo with protein supplements, just eat more food with protein.
The recommended daily intake of one serving of protein every 5-8 kilograms of body weight, where a serving is 30 grams of red meat, skinless poultry or fish, whole egg or 250 milliliters of skim milk.
Important considerations
Fiber: endurance athletes usually need to eat more food, so it is not convenient consumption of foods high in fiber.
Liquids: must keep the body well hydrated during and after training and competitions. You have to control the consumption of beverages containing caffeine.
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