For athletes, diet is of the utmost importance. Whether you're a sportsman or a sportswoman, eating healthily is the key to doing well in your training. Moreover, there is scientific evidence that suggests people who are just getting into shape after a period of relative inactivity require more of the essential nutrients and elements, like protein, than other people, including serious athletes.
So what should you eat to stay healthy while you're in training? People who are exerting themselves physically need a higher calorie intake than others. So long as you are not overweight, eat more than you did when you were not working out. Aim for roughly 8.5 calories for each kg of body weight. So if you weigh 100 kg (or 220 pounds), consume 850 calories for every hour that you exercise.
It is almost never wise to cut back on your dietary consumption at the same time as embarking on a regular exercise program. If you are considering this, be sure to consult your doctor first. At any rate, an athlete in training should never try to lose more than 2 or 3 pounds each week, at most.
Research suggests that above all, eating a variety of healthy foods is the most important thing you can do. Keep a strong balance, whether you're an athlete or even if you're not.
By balanced, we mean that you should get a variety of food groups and types. Start with a majority of carbs, or carbohydrates. This can include vegetables, pasta, rice, bread, oats, whole grains, and so on. Aim to make carbs about 57% of your intake.
The next largest group is the fats, which should make up about 30% of your diet. Fats are both vegetable based – eg corn oil, and animal based - non-vegetarian shortening. Butter and shortening occur in many foods like cakes, and are examples of saturated fats. In general most of your fat intake should come from the unsaturated fats found in vegetable fats. You should use olive oil for salad dressings and for cooking.
Thirteen percent of your diet should be protein. Protein is meat, fish, poultry and nuts. These items are essential to the body's proper functioning.
Go easy on the junk food, including chocolate, cookies, fried foods, and chips. Restrict your alcohol intake and reach instead for water. Eat plenty of fruits and veggies, as well as whole grains. These elements are the cornerstones of healthy eating.
If you follow the advice above and make sure to vary up your diet, you will be getting all the essential nutrients and won't really need any supplements.
There are, however, a huge number of supplements currently available. Most of them have not been scientifically proven to work. Still, some athletes—such as marathon runners and others in endurance sports-- may require iron supplements. This tends to be the case with women more so than men, but you can get tested if you suspect you need more iron.
Consulting a good nutritionist may be a smart idea, too. And if you're hitting the road, consider supplementing, as travel food is rarely healthy.
Finally, athletes tend to reach for sports energy drinks and sports bars. These can be great for training athletes since they give all the essentials without having to make a huge meal. Just keep in mind that these bars and drinks have lots of calories, so don't load up on them. And remember to give it a few hours after eating before you start to work out so your food has time to digest.
Nutritionist Ann Sertanze gives advice online through RHS <a href="http://www.rhsnutrition.com">Nutrition</a>, a website specializing in diet & nutrition for people of all ages. Pay Ann a visit at http://www.rhsnutrition.com