Tactics To Eating For Peak Athletic Performance

The one thing I always get asked about sports nutrition is what should I eat in order to perform at peak levels during training and races.

During workouts, the athlete's body is exposed to a great amount of stress and strain. The body will consume a great amount of energy during these times. For optimal functioning, the muscles in the body must be sufficiently strong and contain sufficient energy to withstand the vigorous demands placed on it during workouts.

For many years, there have been plenty of arguments on the best diets that athletes should have in order to perform at their optimal levels. Dietitians from all over the world have differing opinions on this issue. You can be sure that these arguments will not stop but will continue on into the future years.

Despite the various arguments, many people agree that optimal nutrition can enhance performance levels and recovery in intense physical activities. They do agree that the intake of appropriate food and fluids at the right time and the use of appropriate supplements are vital to having optimal health and performance for these athletes.

During times of high physical exertions, the body needs a lot of energy. The predominant source of energy comes from carbohydrates. They are stored as glycogen in the muscles and provide the fuel for short intense burst of energy. The more intense and longer the duration of exercise, the more glycogen is used. When it is depleted, your energy level will drop and you'll have to stop your exercise. In order to maintain an adequate store of glycogen in your muscles, you need to consume sufficient carbohydrates. Experts say that you'll need 3.6g of carbohydrates for each pound you weigh daily. For example, if your weight is 140lbs, then you'll need to eat 504g of carbohydrates per day.

Muscle building requires sufficient amount of protein as it is the basic building material of muscles. Especially those doing strength training, athletes will required a lot of protein to build their muscles. It is recommended that serious strength athletes should take 0.6 to 0.8 grams of protein for every pound of body weight.

Fat is an essential nutrient that provide fatty acids and fat soluble vitamins. It also provide a moderate amount of energy to the body. However, you'll only need a small amount of it to be healthy. Only 20% to 25% of your total daily calories requirements should come from unsaturated fat

It is important for athletes to be well hydrated. Additional to the normal daily requirement of consuming 8 glasses of water, they should also have fluid intake before, during and after exercises and races to compensate for the fluid loss during these periods. Two hours before any workouts, you should drink 2 cups of fluid. Every 15 to 20 minutes during the workouts, you should drink 4 to 8 ounces of fluid to keep hydrated. Drink 16 ounces of fluid after the fluid to replenish fluid lost. To be more precise, you can weigh yourself before and after workouts. Drink 16 ounces of fluid for every pound lost during these workouts.

When your workouts are prolonged, lasting more than 1 hour, energy bars and sports drinks can help you to keep energized. Besides providing energy, you'll also get to be hydrated by sports drinks. After workouts, it's important to eat some protein and carbohydrates to help repair and rebuild your muscle tissues and to refill your glycogen stores.

Creatine may be consumed to give slightly more power to the muscles during workouts. Of course, this has to be combined with a good diet and a good strength training program in order to realize the benefits. Meat is a good source for creatine. You can also get this nutrient from supplements. To speed up muscle gain, you can load creatine into your muscles with a dosage of 5 grams of creatine monohydrate 4 times a day for 5 days. Thereafter, consume 2 grams a day for maintenance.

I've just revealed to you all this great information about eating for peak performance. Go ahead and apply my tips. It's for your personal success.

Article Source: http://www.myaddirectory.com

About the Author: Lenox Smith is a sports nutrition specialist dedicated to helping sportsmen and women reach their peak performance through proper sports nutrition. Get free insider access to his opt-in list, private blog and members-only Forum. SportsNutritionTactics.com

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