When a person wants to start a diet, he has to analyze exactly what he is trying to achieve . Of course, each food has its tasks, and wanting to lose weight is not the same as wanting to increase muscle. For the first, a calorie deficit would be needed, on the other hand, for the second, it is necessary to increase them. In this way, we can say that there is a diet for high performance athletes .
It must be borne in mind that these are people who make a multitude of physical efforts throughout the day . Also, your muscles have to look strong and healthy, and they have to perform at their best.
Thus, when you bet on a diet for high-performance athletes, it cannot be just anyone. How much energy do we need to fulfill our purposes? Are we near the end of a competition or are we just at the beginning of it? There are many data that we have to have at hand before betting on one diet or another .
Food within a diet for high performance athletes
When we talk about food, we have to take into account quality, quantity and distribution . All these points must be analyzed within the habits of an athlete. It is the only way for it to fulfill its powers. Normally, the number of meals should not be less than four . However, the ideal is that they amount to five.
At all times you have to think about the performance required by sports activity, competitions and training schedules. Of course, it is essential to bet on the correct body weight . In the case that we are talking about professional athletes, the lean mass should have a percentage close to 10%, while if they are amateurs this amount can reach 15%.
Thus, it is essential to monitor body weight on a regular basis . It is also essential to regulate the calories that are ingested taking into account the sports activity that is carried out. This is even more important when you are injured or are on vacation. Meals have to be varied , and you don’t have to suffer from following a diet. Thus, this fact should become a pleasant, calm and without pressure activity.
The ideal breakfast for high-performance athletes
A high performance athlete should never skip breakfast , as prolonged fasting is not always recommended. In addition, it is advisable to eat food one hour before training. In the case of a competition, breakfast should be taken two or three hours before.
Likewise, if a person is not used to having breakfast, they would have to bet on this meal progressively . The goal is to eliminate any type of digestive intolerance that may occur . However, even this fact would not serve as an excuse to end their total elimination.
At breakfast it is important to include fluids . It can be coffee and tea with or without skim milk. Likewise, juices and the white plan, or the integral one, with honey or jam are also recommended.
Yogurts with oatmeal or corn cereals can be very beneficial for athletes. In the case that the training lasts a long time, you can include poultry, crackers or lean cheese . If the specific person boasts the recommended body weight or is on the day of the competition, experts suggest avoiding fat .
These include dairy, biscuits, cookies, or ham. The reason is that they contain components that can delay the absorption of liquids or gastric emptying . Likewise, sweeteners, light yogurts and mineral water are very suitable in these circumstances.
Lunch and dinner on a high-performance athlete diet
Lunch and dinner will always depend on the intensity or distance of the next training or competition . In this way, it will be necessary to take into account the intake of carbohydrates and also the time that separates this meal with physical activity. All in all, it is important to include all kinds of salads .
However, it is also advisable to avoid those that give more gases , such as those that contain cauliflower, cabbage or broccoli . This type of food provides the body with vitamins, fibers and minerals, but, if ingested, it is best to use cream, purees or stews.
Regarding protein foods , such as meats, lean beef, chicken or turkey are recommended. It is true that other products can be ingested, but it is best not to deviate too much from this suggestion. If we talk about sugars or more complex carbohydrates , it is advisable to include pasta, including ravioli stuffed with vegetables, noodles and cannelloni.
Those with the highest caloric content should be avoided. The same goes for sauces. In this way, it is better to bet on the tomato ones. Potatoes are best eaten browned, cooked, or mashed . Those who cannot avoid having dessert, it is best to eat cooked or peeled fruits, light yogurts with cereals and skimmed dairy products . Of course, puddings or ice cream are best left out.
If we talk about liquids, there is nothing like water . However, those who prefer energy drinks or the like, should always analyze their caloric intake first. If you do not take this information into account, it is possible that you will be overweight .
Distribution and quantity of food
Athletes always have to analyze the way they eat food and the amount. Therefore, it is important to think about training volume, optimal body weight, and how harmful saturated fats , such as sweets, sugary drinks or candy, can be. It should be remembered that complex carbohydrates should not have limits as they provide a lot of energy to be able to adequately develop physical activity.
If, due to competition, travel or training issues, you cannot follow specific schedules, you should bet on whole wheat bread, isotonic drinks, cheese, poultry, eggs and vegetables . Now, if you want a pizza or burger on a whim, it’s always recommended to order a veggie one.
The same happens with desserts. If you want more than just yogurt, a homemade sugar-free apple pie can be a great option. But, despite the above, the fluid intake should always be at least two liters . It is the only way to obtain the necessary resistance and maintain the proper weight.
We must not forget that water is a basic nutrient and should never be lacking in a diet for high performance athletes . In addition, it constitutes about 60% of the body , so its presence allows body functions to take place in the proper way, among which are the regulation of body temperature.
In this way, it is evident that athletes have to take into account certain guidelines to be able to achieve the goal they set . It is best to create a routine and stick with it appropriately.
