Athletes Diet
For athletes, the approaches for losing weight are many, while some follow the dieting and exercising tips with an aim to perform better; others consider losing weight, so that they fall within the weight range, put forth by the concerned coaches. Prior to starting the weight loss diet, a sportsperson should keep a note of the current body weight, balanced diet for athletes and how much kilos s/he needs to lose within a specific time span. As per physical fitness experts, losing 1-2 pounds per week is ideal for athletes. Discussed below are the dietary recommendations for healthy weight loss of athletes:
Do not Eliminate Carbohydrate
Being the major source of energy for the body, carbohydrate is a must to include nutrient in an athlete’s diet. It is directly responsible for maintaining the stamina level, which is crucial for an athlete to perform better. The daily carbohydrate requirement is determined based on the level of activity and body weight. On an average, an individual needs 6-10 g carbohydrate per day or 50-60 percent calories should be contributed by carbs. Eat whole grains and alike good foods, and refrain from refined carbohydrates.
Include More Proteins
In the athletes diet to lose weight, protein forms the base nutrient. It helps in replacing blood cells, strengthening defense system, secreting hormones and more importantly, muscle building. The amount of protein required per day by an athlete is 1.2-1.7 g/kg of body weight. In other words, protein should contribute 15-20 percent of the daily calorie intake. Athletes who are into resistance training need more protein than others. And maximum protein should come from beans, cheese, eggs, poultry and lean meat.
Incorporate Good Fats
All of us have a misconception that fats are not good for bodybuilding professionals and athletes, which is not the case. The point is, consume healthy fats not the unhealthy ones. It is suggested that approximately 25-30 percent of the daily calorie requirement should come from healthy fats. Reduce fats from oils, butter and fatty substances, rather consume fish that contain high percentage of omega 3 fatty acids.
Adopt Good Eating Habit
The healthy diet for athletes consist of a variety of nutrient rich food items. But, that does not mean that one can eat any time and in any serving amount. A large meal serving is difficult to digest and is responsible for increased pressure in the digestive system. Serving frequent meals in smaller serving size is a key rule in the athletes diet to lose weight. Limit intake of foods rich in simple carbohydrates that convert to sugar instantly.
Other Weight Loss Tips
An easy way to plan weight loss diets for athletes is reduced sufficient daily calorie intake by about 500 calories. Doing so will maintain high stamina required for practicing sports and also, help in burning fats. One should eat plenty of greens, which are loaded with nutrients, but low in calorie count. Also, drinking sufficient water is crucial to avoid dehydration, even after performing strenuous exercises.
