First of all, we have to know about nutrition. There are two types of nutrients, one is a macronutrient and another is a micronutrient. Proteins, carbohydrates, fats are macronutrients, and vitamins, minerals are micronutrients. Macros and micros are equally important for any individual but for athletes, the consumption amounts of macronutrient and micronutrient should be high compared to an inactive individual. As athletes are active all the time, they need a high amount of nutrition to get recover from those muscle tissues break down. Athletes need to be more conscious about nutrition than any inactive individual. Nutrition plays a major role in any athlete’s carrier. Without proper nutrition, it is very tough to reach the top level. So along with work out, nutrition is also important.
- Protein: Protein plays a major role for any athlete. As it helps to repair those muscle tissues which are used to break down due to heavy load work out. Protein also helps to increase muscle mass and strength which are very essential for any athlete. It also builds skin, bones, lowers blood pressure, boosts metabolism. These all are very important for any athlete. So every athlete should focus mainly on protein as it plays the ultimate role in their workout. For an active athlete, protein intake should be in the range of 2 – 2.6 g / kg of bodyweight. As you know the body increases its anabolic response to protein to protect against lean mass losses, even when weight training.
So it is important. And specifically, athlete should consume protein either pre or post-workout immediately to speed up the build and repair process. If you are consuming enough protein to start the repair process, then you won’t need to add a protein supplement to your diet, but no active athlete can get a sufficient amount of protein through foods. So they need to add any protein supplement. For an athlete consuming an appropriate amount of protein daily has the largest impact on their training adaption. The best and cheapest sources of proteins are soya chunks, sprouts, peanuts, almonds, lentils, pulses, eggs, meat, fish, beans, milk, etc. And the best protein supplement is the WHEY PROTEIN ISOLATE of any good brand. You can get it easily from Amazon.com. so just check it out.
- Carbohydrates: Carbohydrates are equally important as protein for any athlete. The main role of carbs for an athlete is to provide energy. If their diet does not contain carbohydrates, their performance and recovery will likely be impaired. As carbs are the main fuel for the brain and muscles during exercises. It also helps to fuel heart muscles and the central nervous system. And build macromolecules. Minimum intake should be in the range of 4 – 8 g / kg of body weight for an active athlete. Consuming carbs immediately post work out helps to improve anabolism and growth of muscles. And if you consume it as a pre-workout, then it will boost your energy level and can enhance performance. Some basic sources of carbs are fruits, vegetables, legumes, Jaggery, unsweetened dairy products, roti, rice, oats, etc. The main source will get from fruits and vegetables.
An athlete can consume 1 serving of fruits and vegetables per 1000 calories they intake. And extremely active athlete those who consume 4000 – 5000 calories daily need not take 4 – 5 servings rather than they may take 2 – 3 servings of fruits and veggies. If you don’t get enough amount of carbs through your foods, then you couldn’t be able to perform. So it is important to consume a proper amount of carbs daily to work out. And if you feel like your carbs amount is low and you are struggling to work out, then you can have BCAA supplement as an intra workout drink. It will keep you full and help you to work out better. If you want to buy a BCAA of any good brand, then you can just check it on Amazon.com.
- Fats: Many athletes are using to ignore fats as they think that fat will get added to their body as body fat directly, but it’s not true at all, healthy fats actually help to burn body fats. Fat also helps to store energy, helps to insulate and protect your body, and also provides essential fatty acids to our body, which are very important for any active athlete. As athletes need the energy to perform their activities so fat use to provide those stored energies to the body. And ultimately it helps to perform activities better. An athlete should consume 20 – 30 % calories fat of daily total calories intake, and it might be around 1.4 – 1.7 g / kg of bodyweight. The best source of healthy fats is fish, walnuts, peanuts, butter, nuts and seeds, flax seeds, sunflower oil, soya bean oil, etc. If you are not getting a sufficient amount of healthy fats from your foods, then you can add OMEGA 3 fish oil as a supplement. You can get it from Amazon.com.
- Vitamins and minerals: Many thinks that if you are consuming sufficient amount of macronutrient means you don’t need to consume micronutrients. But it’s absolutely wrong. Micros are equally important as macros. Micros are necessary for energy production, immune function, blood clotting, etc, and also plays important role in growth, bone health, fluid balance, and several other processes. For an athlete, there is nothing to neglect in any nutrient. All are equally important. Some basic sources of micronutrients are fruits, vegetables, nuts, seeds, animal-based products, etc, if you are not getting a sufficient amount of micros through foods then you can buy MULTIVITAMINS tabs of any good brand as a supplement from Amazon.com.