Effective Diet Plan For Sports - Ayushveda

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Regardless of the sport, individuals involved in sports activities burn much more calories as compared to other individuals. Therefore, it is important to replenish the body with the number of calories burned. However, it is important to include foods that provide your body with the right kind of nutrients, as not all calories possess the same nutritive value. Given below is an effective diet plan for sports people.

Panning A Sports Diet Tips

Increase Total Number of Calories

Sports people burn more calories than other individuals do; however, the actual number varies with the intensity at which they play their sport. Sports individuals should aim at consuming around 15-20 calories per pound of bodyweight. For example, if you weigh 200 pounds, the recommended caloric intake would be in the range of 3000-4000 calories. However, it is important that you consume the right kind of calories.

Recommended Protein Intake

Protein is extremely important for sports people, due to the fact that it helps in promoting muscle recovery after intense sports activities. However, it is important that you consume lean sources of protein to prevent excess fat gain. Foods that are considered lean sources of protein include egg whites, fish, skim milk, chicken and legumes.

Source:?http://www.hardbodysuccessblog.com/my_weblog/2008/01/protein-intake.html

You could also add whey protein shakes to your diet as they get absorbed very quickly by the body and start the recuperation process. If you are involved in intense sports activities, it is advisable that you consume 1.2-1.5 grams of protein per pound of bodyweight.

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For example, if you weigh 200 pounds, you will need around 240-300 grams of protein daily. It is recommended that you space your protein consumption throughout the day, and avoid consuming high amounts of protein at one sitting, due to the fact that they are not digested properly.

Carbohydrate Intake

Carbohydrates are extremely important for sports people due to the fact that they provide the body with energy. However, it is important that you consume complex carbohydrates instead of refined carbohydrates.

Souce:?http://www.umm.edu/patiented/articles/000579.htm

This is due to the fact that refined carbohydrates provide the body with instant energy; whereas, complex carbohydrates digest slowly and supply the body with energy for several hours. Foods possessing complex carbs include oats, bran, wheat, quinoa and brown rice. Aim at consuming 3-4 grams of complex carbohydrates per kilogram of bodyweight.

Boost Fat Intake

Although most sports people rule out fats completely from their diet due to the fear of gaining weight, consuming fats are important as they provide energy for sports activities. However, it is advisable that you eat the right type of fats. Avoid consuming saturated fats and include foods containing unsaturated fats.

Unsaturated fats help in boosting the functioning of the cardiovascular system and help in promoting weight loss as well. Foods that possess good fats are sunflower seeds, olive oil, almonds, avocados, pistachios and fish.

An easy way to increase the amount of good fats in your diet is to eliminate the use of butter and margarine in cooking, and replace them with sunflower and olive oil as far as possible as these are much healthier options.

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Source: http://www.ayushveda.com/magazine/effective-diet-plan-for-sports/

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