![]() ![]() Fruits and vegetables are filled with the energy and nutrients necessary for training and recovery. One serving is approximately the size of a baseball. The goal is to eat at least five servings per day, and include varieties of fruit and vegetable color. Make a plan to eat a variety of fruits and vegetables daily. Tips to excel with proper sports nutrition Preferred sources of protein include lean meats, eggs, dairy (yogurt, milk, cottage cheese) and legumes. Limit use of vegetable oils such as corn, cottonseed or soybean oil.ĭietary protein plays a key role in muscle repair and growth. Healthy sources of fat include nuts, nut butters, avocados, olive and coconut oils. Healthy carbohydrate food sources include fruits, vegetables, whole-grain cereals, breads and pastas.ĭietary fat also plays a key role in helping individuals meet their energy needs as well as supporting healthy hormone levels. *Although alcohol is not considered a macronutrient, it’s important for athletes to realize that it is higher in calories and can contribute to undesirable weight gain.Ĭarbohydrates serve as the primary source of energy during activities of higher intensity. The amount of energy found within a given food is dependent on the macronutrient (carbohydrate, protein and fat) content of the item. It’s not uncommon for male and female athletes, especially those still growing, to have caloric needs exceeding 2,400-3,000 kcal and 2,200-2,700 kcal per day, respectively. The energy needs of athletes exceed those of the average person. ![]()
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |