The Effects Of Diet On Sports

The Effects Of Diet On Sports

Complex CarbohydratesConsuming enough complex carbohydrates will have a direct impact on the energy stores you have during sports performance. According to research published by Colorado State University, athletes benefit the most from the amount of carbohydrates stored in the body. In the early stages of moderate exercise, carbohydrates provide 40 to 50 per cent of the energy requirement. For up to 90 minutes, the body gets energy from glycogen stored in the muscles. After 90 minutes, the body calls upon glycogen stores. Jennifer Anderson of Colorado State University states that to maximize these stores, an athlete must consume a highcarbohydrate diet for at least two or three days before competition. Anderson cited that "long distance runners, swimmers and soccer players report benefits from a pre competition diet where 70 per cent of the calories come from carbohydrates." Good complex carbohydrate sources are spaghetti, rice, baked potato and wholemeal bread.

ProteinProtein intake does not have a direct impact on immediate sports performance but will impact your ability to develop muscles and gain speed and strength improvements over time. David Marmon, a speed and strength coach at the college of William Mary, says protein intake is "the building block of muscle." After strength training, an immediate protein intake will help your body repair and grow the muscles trained. Marmon explains that for an athlete, protein intake requirements are1.5 to 2.5 grams per kilogram of lean body mass. Good lowfat sources of protein include, fish, lean meant and beans. It should not be used as a substitute for professional medical advice, diagnosis or treatment. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. Moreover, we do not select every advertiser or advertisement that appears on the web sitemany of the advertisements are served by third party advertising companies.