Nutrition is often discussed in locker rooms and gyms worldwide. For example, common subjects of discussion during training include how much protein to consume and what supplements to take.
An athlete’s default diet determines what other nutrition he or she needs in order to meet the specific nutritional demands of his or her individual training program. Most athletes consume a considerable number of calories in order to satisfy their energy requirements and promote recovery following an intense training session.
What is Correct Nutrition?
In 2010, the International Olympic Committee released the following positioning statement:
“The amount, composition, and timing of food intake can profoundly affect sports performance. Good nutritional practice will help athletes train hard, recover quickly, and adapt more effectively with less risk of injury”
Correct sport nutrition, as defined by John Berardi (nutritionist for several Canadian and American Olympic teams and professional athletes in various sports) “should be based on the following five principle habits”.
Habit 1: Eat every two hours
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.
Habit 2: Eat complete, lean protein at each feeding opportunity
A high-protein diet is safe and may be important for achieving the best health, body composition, and athletic performance.
Habit 3: Eat vegetables at each feeding opportunity
Vegetables contain numerous micronutrients (vitamins and minerals).
Habit 4: For fat loss, eat carbohydrates other than fruits and vegetables
Always try to avoid fake, processed (bad) carbs, the carbs that are: high in calorie density, high in refined sugars, low in many nutrients, high in sodium, etc.
Habit 5: Eat healthy fats daily
Fat can be heart-healthy if you pick the right kind. Too many of us cut fat unnecessarily and replace it with refined carbs.
Of course, these recommendations must be modified according to the athlete’s body type, his or her body composition goals, the sport’s requirements, and the current phase of the periodization or annual plan.