Just as weight training, extending, running and speed are important parts of total conditioning, so is a well-rounded eating plan. An sportsman may do their best to improve himself, but if his eating plan is not based on sound healthy concepts, he will not reach his full potential
Guidelines for a nutritional diet
1) Eat three well-balanced meals a day.
2) Eat breakfast to avoid fatigue in the morning hours, which will require your body to go to its reserve system for the nutrients it needs.
3) Each of your three meals should be of the same proportion. A large meal will simply pass through your system and place great stress on your digestive tract.
4) A balanced meal should consist of the four basic food groups:
Meats – 2 or more servings a day
Bread and cereals – 4 servings a day
Fruits and vegetables – 4 or more servings a day
Dairy products – 4 or more servings a day
5) From the 4 basic recommended food categories, you will receive the nutritional value which your body needs for healthy servicing and growth. Detailed below are the necessary nutritional value and the amounts required in what you eat. No vitamin or nutrient products are required if you follow a well-balanced eating plan.
Proteins 20%
Fats 30%
Carbohydrates 50%
Minerals & Vitamins (which are included in the above)
Note: You do not need protein supplements if you eat a well-balanced diet. When the diet is balanced, there is enough energy for intense training and protein for muscle growth and repair. Research has established that 2.2 grams per day of protein per 1 pound of bodyweight is sufficient for both athletes and non-athletes.
6) Bodyweight gain/Weight loss – An sportsman should play at his maximum body weight. Excess weight should be by means of muscular weight, which will act to the benefits of the sportsman. An sportsman should not want to obtain or lose more than one lb weekly.
To do so, you should improve or decrease your calorie consumption by 600 calorie consumption per day so this should not be hard to control. Once your eating habits are adjusted to form a sound nutritional base for weight gain, the addition of liquid supplements can be added to elevate caloric intake. A very simple way to add poundage is to add a snack between meals.
This snack should not interfere with the amount you eat during your normal three meals. Remember, any increase in calories should be accompanied with strength training exercise, this is the correct way to gain muscle tissue and not fat.
7) Snack foods which are high in protein and their caloric content:
Peanut butter sandwich 350 calories
Banana (medium) 128 calories
Cashews (8 oz.) 569 calories
Ice Cream (8 oz.) 389 calories
Hot Cocoa (8 oz.) 244 calories
Grape juice (8 oz.) 165 calories
Dried fruits (ex. 8 oz. Dates) 488 calories
Milkshake (16 oz.) 539 calories
Any snacks should not only be high in calories, but high in nutrients, protein,and carbohydrates.
8) Use sound judgment in your diet. Prevent unhealthy foods which have little nutritional value, but are high in calorie consumption and intervene with your regular eating styles such as snacks, raspberry braid and fizzy beverages.
9) Muscle growth will occur at the most rapid rate if three factors are present simultaneously.
a) Muscular growth requires a vigorous strength training program in order to be effective.
b) Carbohydrates (fruits, breads, cereals) provide energy for your muscles to lift weights. In order to be at their strongest, these carbohydrates must be present in the muscles before and during the workout.
c) Approximately 20-25% of your muscles are composed of protein.Moderate amounts of protein are required after your muscles have been stimulated to grow larger and stronger. Proper exercise (the appropriate ration between muscular work and adequate rest), not protein, or amino acid plementation is the key factor in muscular growth. You must be consistent in your training and you eating. Holidays, social events or parties should not disrupt your training and your eating.
10) Nourishment belief #1: Bulking Up – The procedure of including fat and muscular is an arcane, out-dated idea used by muscular builders in the 1940’s through the beginning 1970’s. Adding fat is never of any advantage to a football player. Adding 10 lbs of muscular with 10 lbs of fat is of no advantage either.
Bodybuilders in previous times svereal decades do not bulk-up under any circumstances. They keep their bodyfat levels low by mixing intense strength training and other forms of endurance (cardiovascular) training. This type of training includes running, jumping rope and other types of aerobic activity.
11) Nutrition myth #2: Cutting (Losing) weight will make me faster - Drastic weight loss does not necessarily drastically increase speed. Speed is a function of strength, techniques, physical conditioning and heredity.
12) Nutrition myth #3: I need to get rid of all my fat as soon as possible – It is impossible to lose more than 2 lbs of fat per week without losing some muscle tissue. A loss of muscle tissue will always cause a decrease in strength in some portion of the body. Lose weight gradually (1 lb per week) by maintaining a careful, well-planned diet with moderate portions of food.
13) Nourishment belief #4: Alcohol has healthy value. It even contains proteins – Alcoholic drinks (beer, malt alcohol, wine beverages, etc.) offer no nutritional benefit to an sportsman. They are especially damaging to those athletes trying to shed bodyweight or obtain muscular bodyweight. Alcohol-based drinks make it nearly difficult for an sportsman to build muscular, reduce fat, improve
strength, and enhance rate. Consuming several drinks provides useless calories which always end up as fat. Alcohol becomes fat and nothing else.
12 light beers = 1320 calories = 16.5 apples
6 light beers = 660 calories = 8.25 apples
One half package of Doritos and 6 light beers
= 1430 calories = 17.9 apples
Regular beer and malt liquors will provide even more calories. One pound fat contains 3500 calories. One half pound contains 1750 calories. It is easy to eat and drink great quantities of beer, soda, and snack foods. In many cases, these foods are also high in calories, which makes you fat.
Fruits and vegetables are low in fat, and high in fiber. As a result, you are more easily filled-up with fruits and vegetables, and less likely to get fat.
1 Egg McMuffin 325 calories
2 Cartons whole milk 300 calories
5 Slices pizza 1325 calories
1 Cheeseburger 700 calories
- 5 oz. ground beef
- 1 oz. cheese
- 1 hamburger bun
- 1 tbs. mayonnaise
1 pear 100 calories
1 apple 80 calories
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