| re a magic pill for athletes that will make them the | | | | meats don't prepare them with saturated (from animal |
| best? Many search for this magic pill and many offer | | | | products, such as dairy and meat) or 'trans' fat (from |
| these magic pills. But the outcome is always the same; | | | | hydrogenated and partially hydrogenated oils in many |
| there is no magic pill. Everybody knows it but still we all | | | | packaged products). You will find these terms on the |
| fall into the same trap over and over again. Only by | | | | package labels. A high quality meal should be |
| hard work one will reach the top. Reaching the top is | | | | something like pasta with fresh tomato sauce |
| just one part, but staying on top is really hard. How can | | | | prepared with olive oil accompanied by a steamed |
| one reach the top and stay on the top? Several | | | | chicken breast. Look for these kinds of foods and |
| factors will determine this like talent, good nutrition, | | | | recipes. Soon you will find you own recipes and make |
| focus, concentration and another factor that some call | | | | delicious and tasty meals that are wonderful for your |
| luck. Here we will be focussing on sports nutrition. | | | | sport. |
| What is the best nutrition for any athlete? That's hard | | | | The best sports nutrition in endurance sports is |
| to say. Different sports and different individual athletes | | | | hydration. You should be hydrating yourself even a |
| call for an individual approach. Each type of sport has it | | | | week before the game. This is to keep your body |
| own physical requirements. Endurance versus sprint, | | | | cleansed, fuelled and watered for the coming event. |
| those are very different. Just by looking at the athlete's | | | | If you only hydrate yourself on the day of the event, |
| you can tell what nutrition's these athletes need. | | | | you won't hold too much water. Most of the liquid that |
| What is the best sports nutrition for an athlete? There | | | | you intake will only seep out through sweat. So, if you |
| is no definitive answer to this. No athlete has the same | | | | want to go to the game in full tank, drink lots of water |
| need. It all depends on the physique of an athlete and | | | | beforehand. |
| the kind of sports that he or she is into. | | | | Add up salty foods to your meal. Salt will help you |
| Let's focus on endurance for now. | | | | retain more water in your body. |
| Endurance sports test the physical and mental | | | | On the day of competition or just hours before the |
| strength of an athlete. If the distance is longer the test | | | | match you should be eating small quantities of |
| will be harder. The marathon runner will suffer during a | | | | carbohydrates. Many sport nutritionist advice around |
| match. He may face physical pain, in knees, ankles, | | | | 50 grams per hour prior to competition. You can find |
| back pain, and shoulders. During the match he will | | | | quality carbohydrates in bananas, cereals, low fat milk |
| suffer mentally when he wants to run harder but his | | | | and energy bars. This will give you the necessary |
| body isn't able to. | | | | glucose in the muscle and enough energy to run a |
| When we look at the match the athlete needs to | | | | good race. |
| mould his body for the big day. Of course a lot of | | | | After the race you should eat a rich carbohydrate |
| training is required, but we will stick to nutrition. | | | | meal to give your body the necessary carbohydrates |
| Before the match a good solid meal is important. The | | | | back. |
| pre-competition meal should consist of 2/3 of | | | | This will give you an impression what your body may |
| carbohydrates, 1/3 of high quality proteins and some | | | | need for endurance training and competition. This is not |
| natural fats. Good carbohydrates are pasta's, but don't | | | | complete but will give you an idea what will give you |
| overlook whole-wheat bread, potatoes, rice, cereals, | | | | some ideas what to eat or drink. Athletes need |
| fruits and beans. High quality proteins are lean meat like | | | | individual nutritional programs that will fit their specific |
| chicken, turkey, beef, pork, but you can also eat | | | | needs. You should consult a sport physician or sport |
| soybeans, eggs, nuts and drink milk. When eating | | | | nutrition specialist for the best program. |