Basics of Weight Loss
Tuesday, January 28, 2014
Monday, October 22, 2012
Endurance Athletes and Their Diet Plans
Lindsey Schwartz - with a Isagenix Body |
Cyclists, runners, triathletes and other endurance athletes
take part in training programs that include workout regimes for endurance and
strength. Nutrition and diet is another link between training and performance.
A good diet that is specially made for endurance athletes features a balance
between fats, carbs, vitamins, minerals and protein. Next to improving
performance, this balance also assists in prevent injury and reduces the time
it takes to recover afterwards.
Protein
For endurance athletes, protein is very important as it aids
the body to regenerate muscle tissue. With proper regeneration, muscle strength
is increased and injuries can be prevented, but if they do occur, recovery
takes less time. It is a rule of thumb that protein intake for an endurance
athlete should be around 1 oz per one pound of the athlete's body weight. For a
200 lbs athlete it should be around 200 oz. It is recommended to spread the
daily proteins evenly to create a constant supply that tissues and muscles
need. Athletes use protein supplements or foods like lean meat, chicken, fish
and turkey for their protein needs.
Carbohydrates
For all endurance athletes, it is very important to consume
carbohydrates, because it triggers the body to convert glycogen into glucose
which creates energy that the athlete needs for performing his exercises.
Endurance exercising that lasts over 90 minutes uses 70% of carbs for energy
when regular workout only uses 40-50%. That is why endurance athletes must use
simple and complex carbohydrates in their diet, it maximizes their energy
levels. Some of the good sources for simple carbohydrates are fruit, honey and
milk while complex carbohydrates can be consumed in the form of potatoes,
cereals and grains or spaghetti.
Fat
Often endurance athletes don't pay attention to the fats
they consume, but they should since healthy fats are important for the body to
function perfectly. Fat is also a source of fuel and energy for the body,
especially during endurance events that last long. For trained athletes, fats
are responsible for supplying 75% of the fuel the body needs during aerobic
events. Avocados, almonds, walnuts and macadamia nuts as well as pecans and
sunflower seeds are good sources of healthy fats.
Nutrients
How many calories an athlete needs per day will differ
depending on individual requirements and should be adjusted accordingly. Diet
plans that are created for endurance athletes must include all the needed
nutrients that are essential for someone living and active lifestyle. B
vitamins, riboflavin and thiamin are used for energy production in the body.
Potassium, sodium, iron and calcium are minerals that keep muscles from
cramping or feeling fatigue.
Hydration
Check out my diet plan and nutrition guide.
Labels:
diet plans,
endurance athletes,
nutrition plans
Location:
Phoenix, AZ, USA
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