What Should Athletes Eat-Healthy Diet Menu For Athletes

Athletes and active sports enthusiasts require properly balanced and nutrition rich menus. Any healthy diet menu for athletes includes all of the basic food groups in a very definitive balance to support their athletic body in the pursuit, achievement and maintenance of peak performance.

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No healthy diet is set in stone and there is a certain flexibility in the amounts and proportions of the required food groups depending on the main activity and training focus.

Athletes that are focused mainly on endurance require slightly different set of nutrients than those who are looking for maximum  muscle gain.

A diet for an endurance runner would focus more on including larger amounts of healthy carbohydrates, such as whole grain bread pasta, steamed vegetables etc. to give them  sustained energy.

Athletes looking for muscle gain would eat more protein, especially fish, to help gain healthy muscle. Please realize that there are differing opinions on how much protein is too much. Excessive protein can be counterproductive in other functions of your body. The key is not to eat protein to the exlusion of everything else.

Healthy Diet Menu Is Necessary For Peak Athletic Performance

Always make sure that you include all food groups. Balanced diet means that you don’t neglect any food group completely. Your body will not function properly on just carbohydrates nor will it function properly on just proteins no matter what kind of athlete you are. What we are saying is that the emphasis can be different but nothing can be left out.

Athlete diet menu Examples

One Day Menu Example For Athletic Endurance

Breakfast:

Oatmeal with Nuts and Berries

Snack:

Protein Shake

Lunch:

Brown Rice with Chicken or Fish

Snack: Nuts

Dinner:

Fresh or Steamed Vegetables, Meat, Pasta

One Day Menu Example For Athletic Muscle Gain

Breakfast:

Eggs and Whole GrainToast (Rye if possible)

Snack:

Protein Shake

Lunch:

Tuna Salad

Snack:

Nuts

Dinner:

Salmon, Chicken or Beef with Fresh or Stemed Vegetables.

The carbohydrates in the first menu provide large amounts of available energy stores for endurance.

The second menu supplies the body with large amounts of protein to help replace and build muscle.

There are many different fad diets out there but a balanced diet always gives the best results.

By adding a little bit more protein or carbohydrates in certain places athletes can specifically tailor their diet to their own personal needs.

As important as healthy food is healthy hydration and the proper amount of it is equally as important. Please carry with you clean, pure water which includes minerals. Some athletes highly recommend kangen water. The body cannot function without adequate amounts of liquids. Even partial dehydration causes sharp decline in physical as well as mental performance.

Good and healthy athletic diet doesn’t have to be complicated. In fact it can be and is quite simple as long as you follow the above tips for a balanced and healthy diet menu for athletes.

By HealthyDietWeightLoss.org

View video below on diet hints for athletes, what to eat before a match, a race.

 

Nutrition Information For Athletes That You Must Know- Protein Bars Or Not

Proper athletic nutrition is crucial for peak performance and health now as well as in the long term and the athlete diet menu should not be rutinely compromised. Perhaps due to shortage of time and the need for convenience athletes often ask if eating a protein bar is a good source of nutrients for meal replacement.

I would suggest avoiding nutritional bars since the nutritional content is, for the most part, not ideal.

While healthy diet for athletes with properly balanced menu should be the main source of nutrition, there is a limited place for  supplements  and the so called meal replacements.

Better Alternative To Protein Bars 

protein bars not cool says nutrition information for athletes

Protein bars did have a place in bodybuilders sport bags when the powdered mixes available were only containing in the high teens to low twenties grams of protein. Now though these mixes are pushing the 60 gram threshold – something the bars can’t compete with. These bars are convenient but perhaps too convenient as they are high in saturated fats and sugars.

It may be less convenient for you but try to carry two sport bottles with you. One with good quality water and the other with a powder mix so that you can supplement your nutritional requirements.

 

Powders And Protein Bars Compared 

Random Powder: 

Just picking a random powder you can see the benefits over bars:

NB Isopure low-carb (packets) about $1.89 (USD$) per serving

Calories 220

Fat 0g

Saturated Fat 0g

Cholesterol 0mg

Sodium 450mg

Potassium 900mg

Carbohydrates 10g

Fiber 0g

Sugars 0g

Protein 42g

Random Bar 

Your low-carb bar … PRICE ??? (more than $2.50, probably)

Calories 248

Fat 12.1g

Saturated Fat 3.7g

Carbohydrates 14.4g

Sugars 1.3g

Protein 23.4g

If you are in a real hurry and for some good reason that is not habitual are unable to get to healthy toxic chemical free nutritious food, then perhaps once in a while in cases of emergency these types of bars will not do too much damage. However, you should never use a bar or even a shake as a meal replacement on a regular basis.

It will be a good idea for you to keep a daily food diary if you aren’t sure of what portion of your meals are good and nutritious and if too much of meal replacement and junk food enters your body.

Please take advantage of this article information and use it. It will enhance your performance and improve your chances of staying healthy. Read and put into practice everything you can find and that makes sense to you on the subject of healthy diet for athletes and nutrition information for athletes.

Author: Ty Magnum


Article Source: http://EzineArticles.com/?expert=Ty_Magnum

Nutrition For Athletes Informative Video:

 

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