Sports Nutrition Tips
Sports nutrition is an important part of any active person’s life. Whether you are biking, hiking, climbing, or lifting, eating the proper food, and following hydration and supplementation protocols can lead to effective recovery and improved performance.
Diet recommendations for athletes are highly individualized. However, there are three different macronutrients that can positively impact anyone’s active lifestyle.
- Protein contains amino acids that are important for muscle building and exercise recovery. The general recommended intake for lean muscle mass and sports performance is around 0.5-0.8 grams of protein per pound of body weight daily.
- Carbohydrates are your body’s preferred energy source. Over half of your carb intake should come from fibre rich sources like quinoa, legumes, whole wheat bread and sweet potato. The other half can be from simple carbs such as white potato, white rice, and the occasional sweets. Carbohydrate recommendations are specific to activity level but should compromise about 45-65% of your total calories.
- Fat is our body’s second energy source and is an important part of synthesizing hormones for athletic performance as well as recovery. Around 20-35% of your diet should come from healthy sources of fat such as olive oil, fatty fish, grass-fed butter, seeds, and nuts.
Supplementation in your routine can really assist your performance and recovery. Adding key supplements to different parts of your workout can offer you the boost you need.
- Pre-Workout supplementation helps increase energy metabolism, muscle synthesis and blood flow. Amino acids like L-carnitine, L-citrulline and L-arginine can be taken alone or in pre-workout powders to improve energy and endurance by increasing oxygen and blood flow to the muscles. Creatine is great to add ahead of your workout. Creatine taken with carbohydrates increases glycogen synthesis, an important fuel source for high-intensity, endurance exercise. Creatine also decreases inflammation related to exercise, in turn improving recovery. Find great pre-workout supplements on sale like, 4EverFit Pre-Workout Powder for 20% off in May.
- During Exercise it’s great to supplement with branch chained amino acids (BCAAs) as they reduce fatigue and muscle soreness, provide energy, and promote muscle building. Valine, leucine, and isoleucine are considered essential BCAA’s as our bodies cannot produce them and they need to be consumed in protein or through supplementation. Electrolytes are also key during exercise as they maintain hydration, aid muscle contraction and relaxation, and maintain a stable body temperature. Try 4EverFit BCAA Blast and EnerLife Sport Electrolytes and save 20% on both all month long.
- Post Workout enjoy a protein shake! Fast-absorbing proteins deliver amino acids into your bloodstream precisely when they’re needed the most. Consuming protein powder after a workout will help your tired muscles recover faster and bounce back even stronger. For best results have a serving of protein powder within 30 minutes of exercise. Whey protein contains all 9 essential amino acids. Plant-based proteins blend different grains and legumes to get a complete protein profile. You can find LeanFit Plant Protein and Whey Concentrate on sale for 20% off this month.
Sports nutrition can be highly specific to each person’s needs, but there are some common building blocks that can help us through each phase of our workouts.
