What is correct Nutrition?
Nutrition is often discussed everywhere you go across the globe and beyond. For example, common subjects of discussion during training include how much protein to consume and what supplements to take.
A person's default diet determines what other nutrition he or she needs in order to meet a specific nutritional demands of his or her individual training program.
In 2003, the international Olympic committee released the following statement: "The amount, composition, and timing of food intake can profoundly affect sports performance. Good nutritional practice will help athletes train harder, recover quickly, and adapt more effectively with les risk of illness and injury".
Correct nutrition should be based on the following five principles and habits:
Habit 1: Eat every two to four hours.
Contemporary research shows that eating at regular "feeding intervals" stimulates metabolism, balances blood sugar, helps prevent overeating driven by hunger, and helps the body burn extra fat mass while maintaining lean mass. This habit also ensures that active people, who have greater caloric demands, can meet their caloric needs without eating calorically dense foods that promote fat storage.
Habit 2: Eat complete, lean protein at each feeding opportunity.
Good sources of protein include lean red meat, salmon, eggs, low-fat plain yogurt, and supplemental proteins such as milk protein isolates and whey protein isolates. Some experts claim that additional protein is harmful or unnecessary. However, contemporary research is fairly clear: a high-protein diet is safe and may be important for achieving the best health, body composition, and performance. By following this habit, athletes ensure adequate protein consumption, stimulation of metabolism, improved muscle mass and recovery, and reduction of body fat.
Habit 3: Eat vegetables at each feeding opportunity.
Science has shown that vegetables contain numerous micronutrients (vitamins and minerals). Vegetables also contain important phytochemicals (plant chemicals) that are essential for optimal physiological functioning. In addition, both vegetables and fruits provide the blood with an alkaline load, which balances the acid lead to the loss of bone strength and muscle mass. A good balance can be ensured by eating two servings of fruits or vegetable at every meal.
Habit 4: For fat loss, eat carbohydrates other than fruits and vegetables only after exercise.
This timing strategy works well in people with stubborn and hard to remove body fat stores. It also works well for minimising fat gain in people who are interested in gaining muscle.
Habit 5: Eat healthy fats daily
Healthy fats include monounsaturated fat (found in extra-virgin olive oil, some nuts, and avocado) and polyunsaturated fat (found in some nuts, some vegetable oils, and fish oil supplements).
Of course these recommendations must be modified according to the athletes body type (ectomorph, mesomorph, or endomorph), his or her body composition goals, the sport's ergogenesis, and the current phase of your annual plan.
An ectomorph, or an athlete who needs to build body mass, can eat simple carbohydrate and fast-digesting protein before, during, and after a training session. He or she can also eat carbohydrate-dense food, such as pasta and whole-grain cereal, at every meal. A mesomorph can use simple carbohydrate and fast-digesting protein during and after a training session and eat carbohydrate-dense food (again, pasta or whole-grain cereal) at the main meal after the workout . An endomorph, or an athlete who needs to reduce body fat, can consume an intra-workout drink containing glucogenic amino acids (BCAA, glutamine, glycine, and alanine) and postpone the main meal after the workout by one hour in order to maximize the lipolytic effect of the growth hormone released during the workout.