What should you eat as an Athlete?


Associated Press

Gwen Jorgensen of the United States gives a high-five to spectators, to winning the world series triathlon in Yokohama for a consecutive fourth time on Saturday, May 14, 2016. (Yohei Fukai/Kyodo News via AP) JAPAN OUT, CREDIT MANDATORY ORG XMIT: TKSK801

Abby Ruggerio

What should you eat as an athlete?

After working out a hard for 90 minutes or more you can boost your endurance with your diet. Down below are five tips that can help you perform at your greatest and help you with a quicker recovery.
1. Load Up on Carbohydrates
For an athlete carbs are your main fuel, your body makes them into glucose which is a sugar that stores it in your muscles as glycogen. Glycogen changes into energy when you exercise. Your carbohydrates should be seventy percent of your calories which includes breads, cereals, pasta, fruits, and vegetables.
2. Limitation on Protein
Protein maintains your muscles but doesn’t give your body a lot of energy. The average person needs at least 1.2 to 1.4 grams of protein a day but a strength athlete may need up to 1.7 grams but too much protein can strain the kidneys. One of the best ways to maintain protein is milk because it has both casein and whey protein. Casein is digested slower than whey because casein reduce muscle breakdown even in the absence of food. Whey contains a range of amino acids which are absorbed quickly, increases strength, gain muscle, and lose significant amounts of body fats.
3. Put a Limitation on Fats Intake
Before big sporting events avoid fatty foods as they could upset your stomach but by following the basic dietary guidelines to eat mostly unsaturated fat from foods such as nuts, avocados, olives, vegetable oils, and fatty fish like salmon and tuna.
4. Liquids are Key
Dehydration can hurt your performance and leave your body in pain. Eight to twelve ounces per day well not only give you energy but cleaner up your skin and help you lose weight. Drinking ice cold water is better than drinking room-temperature water because it is absorbed easier.
5. Replace Lost Electrolytes
As you sweat you lose electrolytes (helps transmit nerve signals in your body) and they need to be replenish. To replenish your electrolytes sport drinks such as Powerade or Gatorade will help you. As you are losing a lot of fluid as you sweat make sure you are drinking an equal amount of water to have a better balances of fluid and electrolytes.