Eating a well balanced diet is the only way to have proper endurance sport nutrition

Article by JohnT Scott

The saying working hard pays off is not always true. Endurance athletes are the proof that while hard work does show great results it is not the deciding factor in endurance sports. For an athlete who is going to be in a competition their nutrition is essential. No matter how much an athlete has trained if they do not have the right endurance sport nutrition it will all be for nothing because their body will not have the strength it needs to be able to last during competition.

Endurance athletes can not go on any fad diets if they expect to be able to truly win in competition. While diets like the Atkins Diet and the Hollywood Diet have been shown to help someone to quickly lose weight they do not have the proper nutrients for endurance sport nutrition. Both diets lack the amount of carbohydrates the endurance athletes need to be able to perform at their peak ability. When someone works out their body uses the complex carbohydrates they ingest as fuel. If someone is on a low carb diet they will not be giving their body the nutrition they need to use as food. This will make their muscles weaker and not give them the strength their body needs to perform.

Another key component to proper endurance sport nutrition is protein. Protein needs to be ingested by the endurance athletes because it helps to promote muscle repair. When an athlete works out their muscles are tearing apart and then repair themselves to grow strength. Eating protein gives the body the nutrients to be able to repair muscles quickly and efficiently. Eggs, chicken, beans, and certain red meats all contain protein. They can be prepared a variety of different ways os that the athlete does not become bored with their diet.

Eating fat is something that many people avoid at all costs. Athletes know that eating healthy fat is another important part to endurance sport nutrition. Healthy fats that are found in nuts, seeds, and certain animal fats. Healthy fats are also called lean fats. They help to fuel the body and give it the extra energy it needs to be able to be pushed further.

While not everyone is an endurance athlete they do need to eat a healthy diet. While fruits and vegetables are good for someone they do not provide enough of the nutrients that someone needs to be able to be as healthy as possible. Fad diets and exercise do not work well together. Someone who is on a fad diet and tries to work out could be putting their body at risk of serious injury because it does not have the nutrients it needs to be able to fuel and rebuild its muscles. Eating a well balanced meal that contains proteins, carbohydrates, vegetables, fruits, and lean fats is the only way to have good endurance sport nutrition habits. It is possible for someone to easily change their eating habits and help their body to be able to perform the best way possible.

Even Bodybuilders Need a Balanced Diet

A bodybuilder or strength athlete’s performance is impacted to a large degree by their diet. That is to say, what an athlete eats affects their ability to do their chosen sport. Because of this it is important that all strength athletes learn to choose and eat in a way which is both healthy and promotes success in their sport. For muscle builders this means increasing protein and carbohydrate intake without neglecting the vitamins and minerals contained in vegetables and fruit. Essentially weight lifters still need to maintain a balanced diet. But what is a balanced diet for a weightlifter?

The diet of a bodybuilder needs to contain enough of the right nutrients for them to be able to perform their workouts and then allow their muscles to grow during rest. The carbohydrates give the energy, the proteins build the muscles and the vitamins and minerals provide a healthy boost to the system or the body’s running gear. The fruit and vegetables produce health results over a long period of time and also help to keep the body protected against viruses, diseases and general wear and tear. Lets look a little more closely at each of these food groups.

Protein rich foods, such as lean meats and protein shakes provide the protein that the muscles need to grow. Muscles grow in strength by increasing the proteins actin and myosin, about 30 grams per meal will help your body do this. (Scientists are questioning whether any more than 30 grams per meal is beneficial as it appears this is the maximum amount the body can process at any one time.) Protein shakes help the process of getting protein by giving an easy way to consume protein between meals and at times when convenience is needed, such as directly after a workout.

Carbohydrates provide long lasting energy and are ideal for consumption an hour or two before a workout. Because they have to broken down to be used complex carbohydrates give a bodybuilder the energy they need to keep up the intensity of their training right through a lengthy weight training session. All successful bodybuilders load up on carbs,a lot of people forget that successful bodybuilders and weight lifters don’t do low carb diets!

The most important group is the vegetables (particularly green vegetables) and fruit, simply because these are the group that provide you with lasting health. As well as the vitamins and minerals from this group, a lot of fruits also contain electrolytes which your body loses from sweating. Fruit is fantastic after a sweaty workout and replacing lost electrolytes quickly can help avoid fatigue and head aches. This group of foods is the one that dictates your long term success in the weight lifting field!