Sports nutrition is a complex issue, especially since nutritionists do not always agree on the best diet for the athlete. Just like all fields of training professionals have pet theories on which they built their regime. There are grounds, however, that can not be ignored. First, hydration is key.
hydration is incredibly important. Health experts say that many if not most, people live in a constant state of dehydration. Not very many people actually consume more water they need. It is not necessary to drink hundredth ounces of water a day, but it is important to get the necessary levels to maintain basic health. Simple things are not as confusing thirst for hunger (surprisingly common) can be helpful in strategizing to avoid dehydration.
Athletes should be especially mindful of proper hydration. Loss of sweat through heavy effort means that water must be taken to keep the body working in top shape. Water is needed in the body to assist in the transport of nutrients and helps eliminate waste from the body. Water is responsible for the lubrication of joints and tissues, and regulates body temperature. Finally, the water aids in proper digestion. You can tell that you're adequately hydrated if you produce a substantial amount of light, diluted urine. Deep colored urine is a danger sign that you should increase your fluid intake.
As far as eating, getting the proper ratio of carbohydrates, fats and proteins is the key to optimal sports performance. Protein helps repair damaged muscles and helps build new muscle. Carbohydrates are responsible for causing the muscles contract. It is not necessary to go all high-protein or high carbohydrate diet when it comes to strategy. Balance is the best way to create a plan that works. By understanding the effects of diet you choose, you'll learn much more about their own physiology. One example is to choose high-protein diet can make you more susceptible to dehydration.
Vegetarian athletes should consult with experts carefully about how to design a diet plan. Vegetarians need to pay close attention to protein intake, and be sure you are getting an adequate amount to support their training regimen. It is also a good idea to have regular testing to determine whether all the nutritional needs are met. Female athletes, for example, may be susceptible to iron deficiency. Any athletes of both sexes can be dangerous short of B vitamins and vitamin D.
