Peak athletic efficiency and efficient restoration rely closely on a well-planned dietary technique the place balancing carbohydrates, proteins and fat is important to satisfy vitality wants and assist muscle restore and progress. Research signifies athletes ought to goal for 45-65% of their eating regimen from carbohydrates, 10-30% from proteins, and 25-35% from fat.
In an interview with HT Lifestyle, Simrat Kathuria, Founder and Dietitian at The Diet Xperts, shared, “Carbohydrates, especially complex ones from whole grains, fruits, and vegetables, are the main energy source for high-intensity activities, providing steady energy and necessary nutrients. Proteins are vital for muscle development, maintenance and repair, with lean sources such as meats, poultry, fish, eggs, legumes and soy being crucial. Healthy fats, which are often misunderstood, are essential for energy production, nutrient absorption and overall health, with sources like avocados, nuts, seeds and fatty fish recommended.”
She added, “Hydration is equally important, with adequate fluids necessary before, during and after workouts to prevent dehydration. Timing of nutrient intake matters too, with balanced meals needed 3 hours before exercise and snacks 1-2 hours prior for energy. Post-exercise, recovery foods consumed within 30 minutes and again 1-2 hours later help restore glycogen, repair muscles, and promote growth. Adequate rest and recovery allow the body to adapt to training demands. Importantly, consulting a sports dietitian can help develop a personalised nutrition plan tailored to an athlete’s specific goals, considering factors such as age, gender, body composition and training regimen.”
Bringing his experience to the identical, Shivam Dubey, Health Coach and Fitness Influencer, really helpful –
- Total Macros: Athletes want increased macronutrient consumption attributable to elevated bodily exercise, with ratios various by sport. Sprinters, for instance, may eat 55% carbs, 25% protein, and 20% fats. Their meals might embody oatmeal with berries, a rooster quinoa salad and salmon with candy potato.
- Pre and Post Nutrition: For pre-workout, select easy-to-digest protein and carbs like eggs and rice. A footballer might have scrambled eggs with rice 2 hours earlier than a match. Post-game, a whey protein shake with bananas helps replenish glycogen and help muscle restoration.
- Hydration: To preserve efficiency, it is suggested to drink 400-800 ml of water within the 2 hours earlier than a sport. Sip water or a sports activities drink each 20 minutes throughout and rehydrate post-game with water, electrolytes and carbohydrates.
- Vitamins and Minerals: For athletes it’s particularly necessary to satisfy the RDA for all nutritional vitamins and minerals. For instance the RDA for Vitamin C is 80mg, so the athlete can have 1 guava a day to make sure this. Similarly the athlete ought to attempt to meet the RDA for all essential micronutrients.
- Ergogenic Aids: Even a 1-2% efficiency enhance might be important for athletes. Supplements like caffeine and creatine can enhance efficiency by 3-5%. Athletes ought to attempt scientifically backed, WADA-approved dietary supplements for higher efficiency.
Source: www.hindustantimes.com
