Be An Olympian (Kind Of) with Simple Sports Nutrition
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Be An Olympian (Kind Of) with Simple Sports Nutrition As teams representing their countries compete for gold in London, now is the time to consider the dedication each puts into his or her sport. Training hard is just one aspect of becoming an elite athlete capable of the high-level competition that...
As teams representing their countries compete for gold in London, now is the time to consider the dedication each puts into his or her sport. Training hard is just one aspect of becoming an elite athlete capable of the high-level competition that is the Olympics. Another is proper nutrition and dieting.
In honor of the London 2012 Summer Olympics, here is a short rundown on how to fuel yourself as an athlete.
Diversity - The more diverse and balanced diet you can eat, the better your body will fare. You mustn't skip meals, and remember that carbohydrates, fats and proteins all have a place in your diet. Make sure you're getting enough of each.
Several hours before your workout you should have an easily digestible meal. Depending on when you work out, it may mean a light lunch (salad + protein) or a light breakfast (an egg with toast). You should also hydrate throughout the day.
A half hour before your workout is the time to eat a small snack and drink more water. Trail mix is good if you're planning a workout longer than an hour. For shorter workouts, a banana is a fine choice.
During your workout, it's all about staying hydrated. A good rule of thumb is to drink 8 oz. of fluids per every 15 minutes you are working out. If you're working out for 90 minutes or longer, you'll also need to replace lost carbohydrates, so a sports drink might be helpful.
Post-workout you'll also need to pay attention to re-hydration. If you want, you can weigh yourself before and after your workout to see just how much fluid you lost via sweating. If you completed an especially difficult workout, you may have lost a pound or more. For each pound you lost during your workout, you should re-hydrate with three cups of fluid.
A post-workout meal should be consumed within two hours of finishing. You need to replenish your glycogen stores. Typically, consuming 100-200 grams of carbohydrates within two hours of your workout will replenish your glycogen, but a combination of carbohydrates and proteins will be even better. Some studies have shown that consuming a 4:1 ratio of carbs to proteins as a post-workout meal is the most effective way to restore lost glycogen.Exercise->Fueling for Exercise