Sports Nutrition Project Essay Example | Topics and Well Written Essays - 750 words

Sports Nutrition bewilder - Essay ExampleFor those performing exquisite training of 2 hours or more, the loot requirement is 3-4 grams per sequester per day. According to sports nutrition experts, an average male performing maintain and strength training workouts of regularly mustiness consume atleast 400-600 grams of carbohydrate per day to maintain high muscle glycogen stores (Quinn, 2011). 2. Take moderate protein stirring After vigorous function, jockstraps need protein to rebuild and repair the muscle tissue that is broken down during intense exercise. Since protein is the basic building material for muscle tissue, change magnitude protein intake must be there to increase muscle size. The recommended protein intake for an athlete is 0.6-0.8 grams of protein per pound per day. Adequate protein intake can be gained by consume health diet that includes eggs, busted fat dairy, hightail it meat like chicken and fish, fruits, legumes and nut. Some athletes favour to in crease their protein intake by taking protein bars and energy drinks. The protein intake must not cast away 1 gram per pound per day (Quinn, 2011). 3. Fat is also an essential nutrient, but the intake must be less than 30 percent of total daily calories. The intake must come from lean meats and fish, olive oil, seeds, nuts and avocados (Lambert et al, 2004). 4. Water intake must be adequate and fluids lost through exercise must be replaced. In order to make sure that fluid intake is adequate, 2 instills of irrigate must be consumed 2 hours before exercise and 4-8 ounces must be taken every 15-20 transactions during workout sessions. After exercise, 16 ounces must be taken (Quinn, 2011). 5. It is important to consume some protein and carbohydrate after exercise to help muscle growth and surrogate of glycogen stores in the muscle. The optimum dimension of carbohydrate and protein is 41. It is important not to eat more protein than required because it can slow the replenishment o f glycogen stores and also delays rehydration (Quinn, 2011). Recommendations to increase muscle bulk (Australian Institute of Sports, 2009) 1. Since muscles need good stimulation to grow, exercise training, especially aerobic exercises are essential for the muscles to grow. 2. A positive energy balance of 2000-4000 Kilojoules per day is necessary. Thus, the dietary intake must be increased. The first to focus on is the carbohydrate. Excess protein can get oxidized and get converted to saturated fat. Increased intake of fatty foods can result in increased gaining of fat mass rather than muscle mass. 3. Athletes must eat and drink frequently, rather than increasing the beat consumed during apiece meal. Snacks containing high energy foods must be carried. Useful foods for snacking are fruit smoothies, milk shakes, liquifiable meal supplements, sports bars, cereal bars and favored dairy foods. 4. It is important for the athlete to be consistent and longanimous and aim at increasing body mass by 2-4 kg per month. Diet plan for 3 days Day-1 Quantity of food required to provide high carbohydrate and high protein needs for the athlete Amount of carbohydrate (g) Amount of protein (g) Breakfast 2 cups cereal 300 ml milk 2 slices toast 2 tablespoons jam 1 cup juice 39 16 30 36 19 6 12 8 0 2 Lunch 2 bread rolls each with 50 g chicken + salad 1 banana 1 fruit bun 250 ml flavoured low fat milk 78 20 34 17 41 2 6 13 Dinner Stir-fry with 2 cups pasta + 100 g meat + 1 cup vegetables 1 cup jelly + 1 cup custard 100 82 50 13 Snacks 750 ml sports drink 1 carton yoghurt 1 piece fruit 1