Diet Tips For Better Gym Performance – He puts a lot of effort into his training and good competition, turning himself into a monster on the field.
Here’s how to take your diet to the next level with 15 nutrition tips for elite athletes, courtesy of top sports experts from around the world.
Diet Tips For Better Gym Performance
Not counting the endless training during the season, planning competitions, organizing recovery and rest, technical considerations and, of course, nutrition. When a low-performance diet meets a high-performance athlete, performance inevitably plummets.
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There is nothing worse than putting in the effort, sacrificing all the hours and wasting time running around a small kitchen. It’s true that trying to make a living means you have to work hard to improve (and why would anyone do that?).
Here are 15 quick, proven tips from some of the top nutritionists who work specifically with athletes to improve your nutrition.
For athletes, the focus is almost always on carbohydrates and proteins. One provides fuel and the other provides restorative energy to heal our muscles and keep our workouts performing at a high level.
“We often forget that our bodies can’t properly use proteins and carbohydrates without the micronutrients (vitamins and minerals) found in vegetables,” says Cameron Noerr, a sports nutritionist who also develops supplements for AthleteEssence.
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Proteins and carbohydrates are important, but so are minerals and vitamins, which make them easier to transport and help process.
“You can achieve this by eating vegetables at every main meal, and try to eat vegetables. Eat two or three different vegetables at the same time,” adds Noerr.
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Do you want a simple and proven way to reduce acne? Boost your recovery efforts between gym sessions by eating some blueberries.
“Studies have shown that when athletes eat nuts during exercise, they have better inflammation and immune response to exercise compared to eating nuts (meaning better recovery and less chance of getting sick will take us away from training for a period of time) Noerr adds.
How much does it take to drink to see some of these ancient healing practices happen?
As an athlete, you already know how important it is to consume enough protein to keep your muscles repaired and ready for battle. That’s why the classic shaker is one of the classic pieces of workout gear.
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“Use 20 to 30 grams of lean protein as the base for each meal,” advises Nate Dunn, MS, USAC Level 1 and Data Driven Athlete Certified Sports Dietitian.
The list of benefits of protein consumption is extensive, and it is the foundation of a high-quality athlete’s diet.
“Adequate protein intake supports muscles, improves recovery, can improve cognitive function and sleep, and protect you from disease,” Dunn adds.
The easiest way to make smart food choices is to organize your kitchen. Our environment has proven to be extremely powerful in both shaping behavior and influencing our food choices, so why tempt yourself further?
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This could mean throwing junk food out of your cupboards instead of forcing yourself to take it out every time you open it.
It could also mean eating more of the foods you should be eating but aren’t currently eating (what you see is what you eat – science!).
“Where you live determines who you are. More than 75% of the food you eat comes within 3 miles of your home,” he added. “Your eating habits are a direct reflection of your three closest friends. Connect with top-notch chefs. ”
If you’ve been to these places, you know that the sun is an incredibly powerful weapon in your training arsenal. Not only will you feel faster for your upcoming workouts, but getting enough sleep also means you’ll be less groggy. (See: 15 Sleep Tips for Extreme Athletes.)
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Instead of wasting your sleep time trying to catch up, you can speed up the nighttime recovery process by eating some protein-digesting protein before bed.
“These protein sources before bed will turn 8 hours of catabolism into productive recovery, recovery and growth. If you want to take it to the next level, schedule a meal in the middle of the night.
Creatine has long been touted and known as one of the safest and most effective supplements on the market.
“Creatine occurs naturally in the human body and is important for transporting energy between cells,” he adds. If you want to train a little harder, a little longer, and with a little recovery time, then creatine is a no-brainer.
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“Three to five grams of creatine monohydrate per day is ideal; drink before or after your workout,” adds Axelrod.
Michelle Adams, a strength coach, sports nutritionist and former competitive competitor, says it’s important for athletes to understand what they’re eating for performance, not for weight loss.
“Carbs won’t kill you, but they can and will improve your performance, especially if your sport is high-intensity or if you require maximal or near-maximal effort,” Adams said.
Cutting out carbohydrates can have a debilitating effect, leaving you struggling to maintain peak performance in the gym, on the field, and in the pool.
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“Eating carbohydrates during and during your workouts will help you perform at your best. Adding some carbs after your workout will boost your immune system and speed up recovery so you can be ready for your next workout,” he notes.
As an elite athlete, you understand that between workouts there is a race to reduce inflammation so you can return to peak strength and dominate the next workout.
“Every time we exercise, we cause physiological stress, which causes inflammation. The faster the burn goes away, the faster we recover,” says Emily Parsons, a sports nutritionist at Spectrum Sports Center in Orlando.
If you’re ready to take your diet to the next level, start paying more attention to how you combine meals to improve the way you eat and sleep.
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“Did you know that eating certain foods can raise your blood sugar and improve your performance?” literally asks Bob Seebohar, CSCS, sports nutritionist and owner of more topics than I can fit into this post.
(To name a few: US Olympic Committee athlete nutritionist, former director of sports nutrition at the University of Florida, 2008 US Olympic team nutritionist, personal nutritionist for Olympic triathlon athletes, and many others).
“Specifically, the combination of protein, fat and fiber sources in all feeds will result in elevated blood sugar levels. This allows the body to use fat as energy and conserve valuable carbohydrate reserves,” adds Sebohar, who is also the owner/founder of eNRG Performance.
But the benefits don’t stop there: optimizing your blood sugar levels can also help you sleep well, which further helps improve recovery during intense training and competition.
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“Next time you eat, think protein + fat + fiber. Try to eat good sources of protein such as eggs, beef or chicken. Fat is usually found in protein-rich foods, but it can also be added through foods such as avocados and olives, as well as using coconut and olive oil. Fiber can be any vegetable, fruit or whole grain,” says Seebohar.
Athletes don’t necessarily eat to get in shape; rather, they eat to kick a ton of butt when they go out to practice or compete.
Many young athletes who find themselves in the comparison bubble on social media may lose track of what they are trying to do when they sit down to eat and instead start thinking about eating to lose weight.
“Don’t fall into the trap of starving yourself to lose weight,” says Josh Matthew, CSCS, CISSN, PES, author and ultra-strong athlete.
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This means that you need to treat your food choices as a strategic decision and not as something where you want to cut corners to achieve an aesthetically pleasing look.
“As an athlete, you ask yourself to perform, and to do that, your furnace needs fuel. If you are not consuming enough calories to maintain basic body functions and training hard, you will not improve as an athlete,” he added.
Because of the real risk of hypertension or highly processed foods, everyone is taught to avoid foods high in salt.
The nutritional needs of elite athletes, especially those who live in hot climates and those who leave the gym looking like they’re about to take a dip, mean they need to be mindful of their sodium and electrolyte intake.
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“Electrolytes like magnesium and potassium are found in green vegetables and fruits,” says personal trainer and yoga instructor Carrie Hogan.