Key micronutrients like iron found in beef, lentils, kidney beans and pumpkin seeds help your blood transport oxygen to your working muscles. So if your diet is lacking in iron and other essential elements including the B vitamins, your muscles will not have the strength and endurance to perform optimally. You can also expect slower recovery time and increased soreness after intense workouts and races because a poor diet may not supply sufficient antioxidants, particularly vitamin C, which is found in high amounts in broccoli, sweet peppers and citrus, and vitamin E, which is found in olive oil, nuts and seeds. Your body needs antioxidants to prevent exercise-induced damage to cells. Furthermore, the fluctuations in blood sugars and insulin from simple sugars like sweets and soda can result in an energy crash and cravings for more. A day including a blueberry muffin, a ounce soda and a ounce sweet tea adds up to 1 cup of sugar. The only time you may need that amount of simple sugar for quick energy is to sustain workouts or races lasting 6 hours or more. Daily meals of fast food, pizza and chips leave little room for the health-promoting, energizing meals that supply a balance of macronutrients and micronutrients required to feel your best and achieve true health inside and out.
Every athlete strives for an edge over the competition. Daily training and recovery require a comprehensive eating plan that matches these physical demands. The keys to peak nutrition performance aimed to complement your training and competition are reviewed below. UW Health Sports Performance. View our program. Without adequate calories from the healthiest food sources, you will struggle to achieve your performance goals. Plan a nutritious meal by choosing at least one food from each category. Adequate hydration is a key element in sports performance. Most athletes benefit from developing a personal hydration plan. A general rule for training is to consume a minimum. To properly assess, weigh yourself immediately prior to and after a workout. For every pound of weight lost, replace with 16 ounces of fluid.
Affect athletic performance does diet
Breakfast Children who skip breakfast may lack sufficient vitamins and minerals including iron, calcium, zinc and vitamin B Lunch at work Did you know lunch is just as important as breakfast? Caloric intake is probably the most important aspect of sports nutrition. Fishing – eat your catch with care People who fish in the Lower Yarra and Maribyrnong rivers need to be careful about eating their catch because of the risk of chemical exposure Talk with your physician, dietitian or coach to determine your unique nutritional requirements. Nutrition and athletic performance. Send us your feedback. Athletes can increase their stores of glycogen by regularly eating high-carbohydrate foods.