What Is THE Proper Nutrition For Athletes?
Read this featured article about MUST-KNOW TIPS on Proper Nutrition for athletes ...ALL ATHLETES!
Proper Nutrition For Athletes - The 4 Rules of Performance NutritionBy Marc Davidwww.nobullbodybuilding.com
If you want to build muscle or burn off fat and your eating habits are not optimal... then this article is for you.
It's the 4 Rules of Nutrition on proper nutrition for athletes.
Usually, I don't like to use the word "rule" because it sounds like I'm being absolutist, but that isn't how I mean it at all.
But generally speaking, if you aren't doing these 4 things when it comes to nutrition, then you will not succeed at your goals.
What exactly is a rule? "A generalized statement that describes what is true in most or all cases" - Dictionary.com
I've been getting a lot of emails from people who are desperate to build muscle quickly or to burn off unwanted fat for an event. These people don't keep track of what they eat and have no idea about what they should be eating, when to eat or even why eating frequently is something they should be doing.
More often then not, when frequent eating is mentioned, the first response is: "There's no way I can eat 5-6 meals a day!"
Frankly speaking, if you are not following these simple rules, it's not really a big surprise why you aren't getting to the results you want. If you're not following these rules, you have found a problem that you can easily solve without spending a dime.
Proper Nutrition For Athletes - Nutrition Rule #1 - Eat Frequently:
Always eat at least 5 meals a day. Two or three meals simply isn't enough and will not help you much. Two of these meals can be considered snacks as long as the nutrition ratios are correct as I'm about to describe in Rule #2.
Why is eating frequently a must?
- Because blood sugar levels will be controlled and you won't be as famished as your friends who binge on anything in sight because they are starving.
- Also, you will be feeding your body with enough protein throughout the entire day. This means you will be in an anabolic state which supports muscle growth (more muscle = leaner body with less fat on it). And, your recovery will be much faster.proper nutrition for athletes
- Body fat won't be stored - it will be used as energy. By providing yourself with a steady flow of calories throughout the entire day, your body's need to store fat will be significantly reduced. Compare this to when you eat infrequently and your body interprets this as a "famine situation". At this point, your body begins to panic and starts storing the food you consume as fat.
Proper Nutrition For Athletes - Nutrition Rule #2 - Proper Ratios of Protein to Carbs to Fat:
In planning your daily meals, a ratio of approximately 1 part fat, 2 parts protein, and 3 parts carbohydrate is a good starting point. What you will see in Rule 3 below, is that this is just an estimate for average sized people. You can adjust this to fit your needs of course. Keep in mind, you don't want to eliminate healthy fats from your diet.
This rule preaches consuming sufficient amounts of protein to support muscle growth and enough carbohydrates to ensure that you have enough fuel for your workouts and that you're able to recovery faster.proper nutrition for athletes
Low glycemic carbs are optimal in this stage. Remember that carbohydrates are your body's best and preferred fuel source!
Proper Nutrition For Athletes - Nutrition Rule #3 - Limit Carb Intake Based On Activity Level:
Ask yourself this question: "What am I going to be doing in the next hour or so?" If you won't be so active, then you should lower the amount of carbs you consume. If you will be training, increase the carbs you will consume so you'll have the energy to workout. Alter your carbohydrate intake depending on anticipated activities.
Remember that low glycemic carbs are the most optimal choices for pre-workout consumption.
Proper Nutrition For Athletes - Nutrition Rule #4 - One Goal At A Time:
If you want to build muscle and lose fat at the same time - pick a new goal. Here is why:
Building muscle requires your to be at a calorie surplus. Burning fat requires your to be at a calorie deficit.
Thus, the goals are in conflict with one another. While it's true that beginners can do both (because their bodies easily change) the rest of you will find this an impossible task.
It's best to alternate between periods of negative calorie balance and periods of positive calorie balance. The reason being is that you will build more muscle and burn more fat if you simply pick a single goal at any given time period.
Proper Nutrition For Athletes - Secret Nutrition Rule #5 - Supplements:
This rule states that it's almost impossible to get all of the nutrients your body requires to remain healthy and active from food alone, especially if you're on a diet. Therefore, it's important to supplement your daily diet with vitamins, minerals and carefully (and wisely) selected supplements.
I'm not saying that you HAVE to take supplements. In fact, many muscle-building or fat-bruning programs, including my own, do not require any supplements. If you can carefully select your food, you will be just fine.
Personally I know one bodybuilder who doesn't take any supplements whatsoever and he is ripped to shreds and his workout routines make me cry. He's highly-dedicated and proves every time he steps into the gym that natural, supplement-free bodybuilding is possible and is most definitely the way to go.
But it's silly to not mention the arguments for this secret nutrition rule because as a bodybuilder myself who has a life and who's occasionally time constrained - these next points happen to most of us.
There's not a person who at some point hasn't felt that no matter how hard you try or how good a cook you are, or where you buy your food:
proper nutrition for athletes
- You can't always eat 5-6 times a day.
- There are instances when your body may need a certain substance in greater amounts then you are able to supply it through food alone.
- Periods of high stress sometimes lead to higher nutrient needs without an increase in caloric intake needs.
Proper Nutrition For Athletes - Additional Tips: Eliminate junk food consumption. Refined sugars and processed foods are usually high in (bad) fats. All these foods will do for you is promote a rise in your blood sugar levels and then a fast decline. Thus, it will leave you even hungrier than before. Drink plenty of water every day. A really quick formula is to drink 1/2 your body weight in ounces. Drink water during the day in 10 to 15 minute increments - not all at once. It replaces water lost from exercise and keeps you constantly and evenly hydrated. Our body's are 55 to 75% water after all! Determine your daily protein needs. Protein is required for muscle growth and by ensuring that you are getting enough protein throughout the entire day, you'll keep your nitrogen levels high and your body in an anabolic (growth and repair) state. Consume foods high in fiber. Not only does fiber help lower your cholesterol but it helps lower the glycemic response some foods have and aids in efficient and regular digestion.proper nutrition for athletes Increase your lean body weight (lean muscle mass) through training. The more muscle you have, the more calories you will burn.
The more calories you burn, the leaner and stronger your body will be. Thus, if you want to burn more fat then simply focus on building more muscle. By having more muscle, you will also strengthen your joints, tendons, ligaments and bones and have greater overall health.proper nutrition for athletes
About the Author
Marc David is an innovative fitness expert and the creator of the "NoBull Bodybuilding System".
He shows men and women how to reduce body fat through proper diet for athletes, how to gain weight or create more muscle through an abundance of workout tips by training LESS, not more!
Marc's workout and nutrition system is so simple that even a complete beginner can understand it!
Visit www.nobullbodybuilding.com for more info.
From "Proper Nutrition for Athletes" to main page about "Articles"