It is but true that in order to emerge as a successful sports person, one needs to do a lot of exercises and practice with dedication and involvement.
In addition to the exercises and practice, healthy and planned food is also essential for enhancing the performance, by providing the right amount of fuel and energy at the right time.
To get that extra edge over the other sports persons and stand-out in the crowd, a typical sportsperson requires the correct combination of food and exercises. In this article, let us concentrate on the food-related tips for enhancing the performance.
Preferred source of fuel is carbohydrates
Carbohydrates are the most preferred source of fuel for the people in general, and in particular, to the sports persons involving in physical activity. A sports person’s daily carbohydrate requirement can range between 2.7 grams to 4.5 grams per pound or 6 grams to 10 grams per kilogram of body weight of a sports person. Breads, grains, cereals, pasta, fruits and vegetables provide the high-octane fuel for the muscles for the sports persons.
Increased intake of fluids
During high activity, fluid losses increase the risk of cramps, heat exhaustion or heat stroke. As a sport person, one should drink before, during and after an event as part of the exercise routine. As a sportsperson, get into the habit of drinking lots of fluids even on days when you are not working out. Water, sports drinks, fruit and vegetable juices are the ideal choices for fluid. One should drink anywhere between 400 ml to 600 ml of fluid two hours before a workout or exercise, and around 150 ml to 350 ml of fluid every 15 to 20 minutes during exercise.
Timing the meals is very essential
As a sports person, if you are running a race or competing in an event, you should have a low-fat, high-carbohydrate meal at least two to three hours before hand. Eat foods that you are familiar with and that you can digest easily. If you have food in your stomach when you are working out, blood in the body is diverted away from your digestive tract to your working muscle leading to cramps and a heavy feeling.
In addition to the above mentioned important diet tips, one should also consider the following points
- 1.Try to load carbohydrates before starting events that might long more than 90 minutes
- 2.Replenish carbohydrate after exercises
- 3.Replace the sodium and potassium lost during exercises with food
By following some or all of these tips, one can enhance the performance in the sports activities he takes up for gaining expertise.