To many people, sports nutrition is about carbo-loading for a competition, or having the latest sports food or supplement. However, the ‘big-ticket item’ with the most potential to influence your sports performance is your training diet. On the basis of time alone, your training diet is the aspect of your total nutrition most likely to make an impact on your body. It also lays the groundwork that is critical to your long-term success.
Enjoy a variety of food
Most countries have a set of dietary guidelines, and most begin with a recommendation to ‘eat a variety of foods every day’. Some qualify this, saying, ‘eat a variety of nutrient-dense foods every day’. Others have even quantified this information—the old Japanese guidelines recommended that we ‘eat at least thirty different foods each day’. But what does variety really mean, and why does it come up over and over as the No. 1 nutrition recommendation?
Eat the right type and amount of fats and oils
In the old days we simply said ‘eat less fats and oils’, based on the observation that the typical Australian diet contains more fat than is necessary or healthy. The direct benefits of cutting back on fats include promoting healthy weight or weight loss and reducing the risk of some lifestyle diseases. Indirect benefits include making room in the energy budget for some more valuable foods and nutrients. Nutrition guidelines recommend that total average fat intake be reduced by a quarter, to less than 30 per cent of total energy.
Most of the time, athletes should aim to get maximum nutritional value from the kilojoules they eat. While a system describing the nutritional value of foods will always be arbitrary, we can try to simplify carbohydrate-rich foods into categories of ‘wholesome/nutrient-dense’ and ‘refined’. ‘Wholesome’ or ‘nutrient-dense’ carbohydrate-rich foods can also be described as those providing valuable amounts of vitamins, minerals, protein or fiber for a moderate kilojoule intake.
Visit this site: 9xmovies to download all kinds of latest movies.