Nutritional information for sport-specific
exercise
For physically fit and
active people, good nutrition is practically a
given. But if you are one of these people, are you
as knowledgeable as you could be about
nutritional information for your sport?
Here's some sport-specific nutritional information
to get you thinking about training better.
Nutritional information for aerobic exercisers
If you are an aerobic
exerciser or endurance athlete, you are:
-
Walking, jogging, running,
swimming, bicycling, aerobic dancing
Aerobic exercise relies on stores of fat and
carbohydrate, vitamins, and minerals to fuel the
body for sustained periods. Carbs: 60% to
65% of total calories in your regular diet, and 70%
carbs pre-competition Protein:15% of total
calories, 0.5 gram per pound body weight daily
Fat: 20%-25% of total calories
Nutritional information for
strength training
If you are strength training, you are:
- Lifting weights, using weight training machines,
doing calisthenics, doing any kind of weight bearing
activity
Like aerobic exercise, strength training relies on
calories, carbs, protein, vitamins, minerals to
develop lean muscle. Actually, about 2500 calories
are required to form one pound of muscle. While
adequate protein is an obvious issue in strength
training, don't forget that carbohydrates are the
fuel that drive your strength training activities.
Consuming enough carbs is vital--if you don't have
enough carbohydrates stores, you'll easily tire during your
workouts. Carbs: 65%-70% of total calories
Protein: 15% total calories or 0.7 grams per
pound of body weight daily Fat: 20%-25% of
total calories Nutritional information
for cross training
If you are cross training, you are doing a
combination of activities. For example:
- Running and weight lifting, soccer and aerobic
classes
Because cross training implies a combination of activities, taking in adequate calories
is key. Carbs: 60%-70% of total calories
Protein: 15% of total calories or 0.9 grams per
pound of body weight daily Fat: 20%-25% of
total calories |
