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Nutrition for Athletes: Carbs and Fats

By Edited Oct 26, 2016 0 0

Carbohydrates are the nutrient that your body turns into glucose that it uses for energy. This is also the primary energy source not only for muscles but for your brain and central nervous system which regulate EVERYTHING in your body. There are bad source of carbohydrates and good sources. Bad ones can include:

  • Simple Carbohydrates ( white breads, and pastas)
  • Simple Sugars
  • Maltrose (Malt Sugars)
  • Lactose (Milk Sugars)

These types of carbohydrates are really just going to do the opposite of what you what to do. They can raise your insulin levels which can increase appetite cause fatigue, drowsiness and poor performance. Good carbohydrates include:

  • Raw Fiber Filled Vegetables (broccoli, spinach,

carrots, green beans, cucumbers, tomatoes)

  • WHOLE grains ( wheat breads, whole grain pasta, oats, brown rice)

The differences are usually referred to simple or complex carbohydrates. Typically you want to stick to complex carbs to fuel your body and not simple ones. The carbohydrate requirements are usually a little bit higher than protein and fats because they are your fuel source:

Athletes: 5-8 g per KG of lean body mass

Normal People: 3-4 g per KG of LBM

Fats are the last of the big 3 nutrients that people talk about when fitness and nutrition come up. Good ESSENTIAL fats can help with many things. They can help you grow and recover, help digest fat soluble vitamins and minerals and can also be used for energy. Fats are not something that you need a lot of but you definitely need. They should make up the 15% of your daily caloric intake that is left after carbs and protein. Two things that athletes often look over when trying to improve diet and nutrition are their water intake and also vitamins and minerals. When your body gets dehydrated your core body temperature will increase or decrease depending on the conditions that you are in. To regulate that temperature your body will always care less about muscle function less than it will about its own temperature. SO the morale is to keep your body hydrated. You should always drink 1-1.5 gallons of water per day (2 if you are a bit bigger of a person than the average athlete). This will help you flush out waste form your body, help reduce the chance of cramps, pulls and strains in your muscles and help your athetlic performance. Lastly, vitamins and minerals are something that you need to have. A daily multivitamin is something that can always help you get a little more of what you need to help your body grow and improve its overall health. Recently companies have been making a multivitamin that is better for athletes. When looking for a multi look for ones that have beta-alanine and anti-oxidants such as l-carnitine that can help you in your workouts and improve your overall athletic health.

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