IT’S Olympics season and more focus is being placed on fitness and athletic performance. One area of focus is nutrition for athletes, and how they tailor their diet for performance and recovery. You don’t have to be an athlete to understand how important this is, says workout developer Mesha-Gaye Wright; in fact, being serious about your health and fitness should at all times include ensuring a varied and balanced diet to cover all nutrient needs, and tailoring your diet and fitness plan specific to your needs and activity levels.
Here are some guidelines for what she said you need. MACRONUTRIENT GUIDELINES 1) Carbohydrates: – Purpose: Provide energy for workouts and replenish glycogen stores. – Intake: 45-65 per cent of total daily calories.
– Sources: Whole grains, fruits, vegetables, legumes, and dairy. – Timing: Consume complex carbs before training for sustained energy; simple carbs (like fruit) post-workout for quick glycogen replenishment. 2) Proteins: – Purpose: Repair and build muscle tissue.
– Intake: 15-25 per cent of total daily calories; approximately 1.2-2.0 grams per kilogram of body weight.
– Sources: Lean meats, poultry, fish, eggs, dairy, beans, lentils, and tofu. – Timing: Include protein in each meal and consume a protein-rich snack within 30-60 minutes post-workout. 3) Fats: – Purpose: Provide energy, support cell function, and aid in the absorption of fat-soluble vitamins.
– Intake: 20-35 per cent of total daily calories. – Sour.