Eat to Perform: Simple Dietary Advice for the Athlete
The following are some of the benefits of eating to perform.
1) You will lose weight easily.
2) Your body will burn fat much faster than it does when you consume carbohydrates.
3) You will feel better mentally and physically after your workout because you have consumed less calories during the day and still maintained a healthy lifestyle throughout the week.
4) You will increase your energy levels during your workouts because you are burning fewer calories than usual.
5) You will gain muscle mass without having to lift weights or do any other exercise.
6) Eating to perform helps you get rid of unwanted food cravings which may occur due to over indulgence in certain foods.
You can now enjoy all the delicious food you want!
7) Eating to perform is easy.
All you need to do is follow the simple instructions given here. There are no complicated steps involved in eating to perform. You just have to follow these simple directions and you will see results within days!
There are many reasons why people choose not to eat breakfast, lunch or dinner at home; they believe that their bodies don’t require such large amounts of nutrients every single day. This is patently untrue. Your body is your most important asset and you should give it the best care, even if you’re not training for a marathon or engaging in extreme calisthenics.
Eating right will result in a weight loss of up to one pound per week and this weight loss is going to be healthy: that means no worries about muscle loss! Remember, muscle weighs more than fat so a decrease in fat and a increase in muscle means a lower reading on the scale!
Other commonly held beliefs about diet are equally misguided. For example, some people believe that breakfast is not important and they skip it entirely; other people think they will lose weight faster if they skip a meal here and there. This couldn’t be further from the truth.
When you wake up in the morning your body has been without food for eight or more hours. If you exercise first thing in the morning, your body will be without food for ten or more hours. No wonder you feel tired! Eating breakfast puts something in your stomach and turns off the hunger signal that is making you feel tired. No wonder athletes eat breakfast: it gives them more energy!
For people who train first thing in the morning, eating a high-protein, high-carbohydrate meal at least one hour before training is important. The carbohydrates in the meal will burn during exercise and provide energy; the protein will be broken down and provide nutrients to build and repair muscles. This is important for everyone.
Carbohydrates and protein are the most important nutrients for athletes. You need both of these nutrients before, during and after exercise in order to get the most out of your training program. If you don’t eat enough carbohydrates, you may find that you get tired very quickly during training.
If you don’t eat enough protein, you won’t be able to build and repair muscles which will reduce your endurance and strength. If you’ve been skipping the breakfast, it’s not too late to change. Eating a healthy breakfast will make you feel better and training will become easier.
A good breakfast should contain a balance of carbohydrates and protein. The best breakfast foods are whole grains, low fat dairy products and a piece of lean meat such as ham, bacon or sausage. An example of a well-balanced breakfast is a bowl of cornflakes with skim milk and a slice of turkey bacon.
If you don’t have time for a sit-down breakfast, try one of the many granola bars or cereal available on the market today. Most of these are balanced meals all by themselves.
One of the best times to eat breakfast is right after your workout. Your muscles are begging for nutrients to build and repair. Eating protein and carbohydrates at this time will accelerate muscle growth and recovery, so you’ll see results in no time!
Lunch is a very important meal for everyone, athlete or not. Forgetting to eat this vital meal will result in low energy levels and poor concentration which can have a negative effect on your training.
The best lunch is high in carbohydrates and moderate in protein. Sandwiches, salads and soups are all good choices for lunch. If you can, sit down and eat your meal.
If you’re really pressed for time, a high-protein, low-fat yogurt or a can of tuna makes a great, quick “lunch”. These foods are easier to digest if you chew your food thoroughly and eat slowly.
The evening meal shouldn’t be too large. Eating a large meal just before you go to sleep can keep you up because your body has to spend so much time working on the food instead of resting. Eat a moderate amount of food, make sure it has some protein and carbohydrate but not too much fat.
Make sure the meal is well-balanced.
The food pyramid has changed since it was first introduced in 1992. No longer are we told to eat 6-11 servings of grains every day. Now the emphasis is on eating more nutritious foods.
There are a few changes to the food guide, however. The first is that adults are now advised to eat less than 3,000 mg of salt each day (down from 3,000 mg to 6,000 mg). This is because too much salt isn’t good for our hearts.
Most of us get too much of this “precious mineral” in our diets. The best way to cut down on how much salt you take in is to read the nutrition labels on the foods you buy. Look for foods that are “low sodium” or “no salt added.”
Also, everyone over the age of 11 is advised to eat no more than 2,000 calories a day. In the past, we were told that adult women could get by on 1,000 calories a day and adult men could get by on 2,400 calories a day. These numbers weren’t very realistic, and most of us ended up with nutrient deficiencies because we couldn’t eat enough food to get the nutrients we needed.
The bottom line is: don’t snack between meals. Eat 3 balanced meals a day. Keep snacks to an apple, some raw vegetable or a piece of wheat bread with low-fat peanut butter.
These foods are nutritious and won’t spoil your appetite. Don’t forget to drink 8 glasses of water every day to keep yourself hydrated!
Sources & references used in this article:
EAT BETTER, PERFORM BETTER by E Larson – vrg.org
Nutrition knowledge and attitudes of college athletes by D Dunn, LW Turner, G Denny – The Sport Journal, 2007 – go.gale.com
Nutrition knowledge and eating practices of young female athletes by B Wiita, I Stombaugh, J Buch – Journal of …, 1995 – shapeamerica.tandfonline.com
Eat To Perform by ETP Calculator – yourdietsucks.wordpress.com
Eating disorders in athletes by J Dosil – 2008 – books.google.com
Dietary intakes and eating habits of college athletes: are female college athletes following the current sports nutrition standards? by LH Shriver, NM Betts, G Wollenberg – Journal of American College …, 2013 – Taylor & Francis
Disordered eating and the female athlete triad by CF Sanborn, M Horea, BJ Siemers, KI Dieringer – Clinics in sports medicine, 2000 – Elsevier
Nutritional practices of elite athletes by CD Economos, SS Bortz, ME Nelson – Sports Medicine, 1993 – Springer
… effect of a nutrition education program on nutrition knowledge, dietary intake, body composition and perceived sport performance among high school athletes by AK Schwartz – 2014 – uknowledge.uky.edu