Getting The Most Out Of Your Nutrition

by Gabriella Patel on September 27, 2012

When you are training for any type of physical competition nutrition is an important factor to consider. It doesn’t matter whether it is a triathlon, marathon, 5k, bike race, or swimming – eating the right foods will make a big difference in your training and will help your body perform at its optimal level on competition day.

Nutrition and training go hand-in-hand. Creating a training diet is just as essential as training before a race. Your body will perform better when it is getting the proper nutrients. There are four things that are essential for your body to perform and function properly – protein, carbohydrates, water and fats.

Let’s start with protein. Proteins help aid you in your goal to get stronger. As you exercise, your muscles get strong and the protein you consume builds strength in those muscles and your tendons and keeps them healthy. Experts recommend that runners need to have 10 to 20% of their calories from protein. Don’t let that statistic justify your overindulgence of burgers though, as most people tend to eat two to three times what their body actually needs in protein each day. Besides meat protein can also be found in eggs, beans and nuts.

Carbohydrates are the power-house of energy. You body stores energy from carbs, but only in small amounts. Those small amounts are then used up during exercise. So instead of going on a carbohydrate binge, you need to eat carbs on a continuous basis, to keep up a healthy supply and avoid having your body turn the excess carbs into fat. Most diets should consist of 50 to 70% of carbs – but make sure you are eating the right kind. Simple carbohydrates are the basic form of sugar – think candy, soda, fruit and white bread. You should keep your simple carbohydrate consumption to a minimum. Complex carbohydrates are where the majority of your carbohydrates should come from, as they provide energy on a more consistent basis. These can be found in wheat bread, wheat pasta, rice and vegetables.

Your body is 60 to 70% water and requires large amounts of it to function. Water helps regulate your core body temperature, especially when working out, which causes your muscles to produce large amounts of heat. By drinking water consistently you will keep your body hydrated. The bare minimum recommendation is 8 glasses per day, but your body will require more if you are working out consistently. If you wait for your body to tell you its thirsty, you have already crossed the line into dehydration.

Finally, the most controversial of the four substances – fats. When people think of nutrition for training, they rarely think of fats, but your body does need fats, just the right kind. There are three different types of fat: 1-Saturated Fats which are solid at room temperate – butter, cheese and lard and should be a very small part of your overall intake. 2-Poly-unsaturated Fats – these stay semi-solid at room temperature and butter substitutes can usually be found in this category. 3-Mono-unsaturated fats – these are liquid at room temperature, think oils. 20 to 30% of your fat intake should fall into this last category, as they can help decrease your risk of heart disease.

Incorporating these 4 substances into your training diets will help your body perform better and faster and will leave you feeling better after your training workouts. It is also recommended that instead of eating three large meals each day, you break it down into five or six smaller meals. This will help your body experience a light increase in calorie burning because your body uses energy to break down and absorb food.  It will also help you feel full for a longer period of time, thus helping you avoid any hungry binges.

Proper nutrition is essential when training – whether it be for a competition or helping you lose weight. By incorporating the proper nutrients into your eating habits, your body will have the fuel it needs to help you perform better and will provide you the energy you need to lose more weight. Making small changes can lead to big results. Make sure you are incorporating the four substances above into your daily caloric intake.

Gabriella Patel

Gabriella Patel

Health Contributor at Creative Bioscience
I grew up in a family who has a long history in natural supplements. I've always found such a greater level of health and well being because of the choices I've made to seek natural and organic products. I've taken a lot of my knowledge now to be able to help others make the right decisions to achieve a higher level of wellness. From what I've seen most of where the problems come from is what we put in our bodies, and what we're not. I hope to shed some light on many issues we all face. Subscribe to my work Gabriella's favorite product is Detox Diet 1234
Gabriella Patel

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