As an athlete we need to treat our bodies like a fine-tuned car, and the better fuel we put in our body, the better we run. You wouldn’t want to put the wrong fuel in your car and watch it break down and splutter all over the place would you?
It’s important we start recognising the best nutrition and hydration habits to support the best performances we have. As athletes, the right eating habits can optimise your energy output and enable your body to recover at a better rate. Check out some of the facts below to aid you in your trek to becoming the best athlete you can be.
Carbohydrates
Carbs are the main fuel source your body uses during exercise. They are stored within your muscles, with your muscles having the capability to store enough carbs for, approximately, up to 90mins of high intensity activity. It’s important that post exercise we replenish this with foods high in good carbs otherwise you will gain noticeable muscle fatigue and general tiredness. Foods that classify as good carbohydrates include brown bread and rice, fruits, vegetables, legumes and pasta. It’s important to remember that foods high in refined sugar such as lollies, soft drink and jam need to be consumed in moderation and can be useful when needed as a carbohydrate for athletes with high energy needs.
Protein
Protein is vital in aiding your body to repair and rebuild muscles and tissues. Your protein needs can usually be met with a great diet and without the real needs of protein supplements. Protein rich foods that are beneficial for a working body includes chicken, turkey, fish, pork, eggs, dairy foods and nuts and seeds. Some athletes may need to increase their intake of protein according to their sport requirements, which can easily be adjusted by increasing their food intake.
Fat
Fat is important in an athlete’s diet, but it’s more important to make sure you eat the right fats, because the right fats give your body the essential fatty acids and fat-soluble vitamins it needs. Foods that are high in these ‘good’ fats include: nuts, seeds, fish, avocados and lean meat. Foods high in the unhealthy fats include anything deep fried, potato chips and pastry items. These foods are not the best fuel for an athlete’s body and should be avoided when possible. It’s also important to acknowledge that foods high in fats should be avoided before and during exercise as your body has a harder time breaking it down and digesting.
Hydration is vital for an athlete to manage and keep note of, because we only realise how dehydrated we truly are when it’s too late. It’s important to continuously hydrate throughout the day, but especially before, during and post exercise. When we exercise we sweat as a way of cooling our body down, sweating means we lose fluid from our body and the warmer the conditions or harder the workout is, the more we sweat. It is important that we acknowledge this and are making the steps towards continuously drinking because once you feel thirsty you are already dehydrated.
Water is not the only drink athletes should be aiming to drink, having an isotonic sports drink, in addition to water, during and after exercise can aid the body in replenishing the sodium lost from our body when we sweat.
Having a great and balanced nutrition and hydration plan contributes to preparedness and readiness to kick start your season. Additionally, it helps to keep your body healthier and more able to handle the physical demands of a long and busy season. For more tips to get yourself ready for the season click here.
If you’re interested in ordering next season’s kit, contact your local sales rep or get in touch with us here.